WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

Child’s Pose

Banded Pass Throughs

Alternating Single Leg Touches

Child’s Pose with Left Reach

Banded Pull Aparts

Inchworm to Push-ups

Child’s Pose with Right Reach

Banded Deadlifts

*Ideally completed with thinnest available band

Single Arm Dumbbell Warmup

Complete with 1 Light Dumbbell:

5 Deadlifts (Each Side)

5 Bent Over Rows (Each Side)

5 Hang Power Cleans (Each Side)

5 Strict Press & Reach (Each Side)

5 Goblet Squats

Skill/Strength

Warm-up (No Measure)

CHEST TO BAR PULL-UPS

Elbows

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

DUMBBELL SNATCHES

Finish Position

Pull Under to Finish Position

Movement Prep

With a Lighter Dumbbell:

3 Strict Presses + Quarter Squat (Each Arm)

3 Push Presses + Quarter Squat (Each Arm)

3 Push Jerks (Each Arm)

.

Right Arm, Then Left

3 Deadlifts

3 High Pulls

3 Power Snatches

PRACTICE ROUNDS

1 Round

100 Meter Run

5 Pull-ups

5 Dumbbell Snatches (Each Arm)

Build to Workout Weight

1 Round

100 Meter Run

5 Chest to Bar Pull-ups

3 Dumbbell Snatches (Each Arm)

Metcon

Metcon (Time)

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches (70/50)

L1: 50/35

L2: 40/25

L3: 35/20

C2B Scales:

Reduce Reps

Pull-ups

Banded Pull-ups

Ring Rows

Jumping Pull-ups

Mobility

Warm-up (No Measure)

100m cool down walk

Under the body shoulder stretch (1 minute)

Forearm and wrist stretches (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Active Spidermans

Glute Bridges

40 Seconds

Active Dive-bombers

Single Leg Glute Bridges (20 Seconds Each Side)

30 Seconds

Push-up to Down Dog

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Table Top Stretch: 1 Minute

Cossack Squats: 1 Minute

Skill/Strength

Warm-up (No Measure)

RING DIPS

Knees Up, Press Up

Movement Prep

10 Second Top Position Hold

10 Second Bottom Position Hold

5 Negative Ring Dips

3 Ring Dips

SQUAT CLEANS

Get Tall, Get Small

Movement Prep

5 Hang Muscle Cleans

.

3 Hang Power Cleans

3 Hang Squat Cleans

.

5 Squat Cleans

TRANSITION + PRACTICE ROUND

2 Rounds

3 Squat Cleans

3 Ring Dips

Weightlifting

Squat Clean (1×1)

Heavy single

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
L1: 115/85

L2: 95/65

L3: 65/45

Ring Dip Scales:

Reduce Reps

Strict Ring Dips

Stationary Dips (Banded or Negatives)

Ring Dips (Banded or Negatives)

Ring Push-ups

Push-ups

Mobility

Warm-up (No Measure)

Spend time with a LAX ball rolling out pecs, lats, scaps, traps

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 Minute Bike (Increasing Pace Each Round)

1 Minute PVC Movement + Stretch

1st Round: 30 Seconds Pass Throughs + 30 Seconds Active Dive-bombers Video

2nd Round: 30 Seconds Lat Stretch + 30 Seconds Slow Air Squats

3rd Round: 30 Seconds More Narrow Pass Throughs + 30 Seconds PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Skill/Strength

Warm-up (No Measure)

TOES TO BAR

Meaty Grip

Head Back, Head Through

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

POWER SNATCHES

Meaty Grip

Movement Prep

3 Snatch Grip Deadlifts

3 Snatch High Pulls

3 Hang Power Snatches

3 Power Snatches

THRUSTERS

Head Back, Head Through

Movement Prep

4 Strict Presses

4 Push Presses

4 Front Squats

4 Thrusters

Build to Workout Weight

PRACTICE ROUND

1 Round

5 Toes to Bar

5 Power Snatches

5 Thrusters

5 Calorie Bike

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

1 Minute Toes to Bar

1 Minute Power Snatches (75/55)

1 Minute Thrusters (75/55)

1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

L1: 65/45

L2: 55/35

L3: 45/25/15

Scale T2B:

Feet as High as Possible

Knees to Chest

Knees Up

Mobility

Warm-up (No Measure)

Lying body twists (1 minute)

Lay back on Medball to stretch back and chest (1 minute)

Samson Stretch (30 seconds e/s)

C44 – C44

Warm-up

Warm-up (No Measure)

WARMUP:

200m run

MOBILITY:

5 bootstrap stretches

10 Dynamic Spider-Man stretches

5 push up to Down dog

Then,

2 rounds:

50 Singles

10 lunges

2 rounds:

In partners or teams-

100m fast row

6 OH lunges (light)

6 plate thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: In teams of 3, waterfall style:

50 Double unders/100 singles

50 ft OHWL with plate 45/25

100m sprint (together)

20 plate thrusters
Scale plate weight to 25/15, 15/10

Metcon

Metcon (Time)

In teams-

3,000m row

*Must switch every 100m

Mobility

Warm-up (No Measure)

100m cooldown walk

Banded supine hamstring/ITband/hamstring stretch

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1. Run Warmup

200 Meter Run

2. Burpee Prep:

40 Seconds Push-up to Down Dog

30 Seconds Active Spidermans

20 Seconds Frog Hops

10 Seconds Burpees

3. Rope Climb Prep

3 Seated Rope Pulls

2 Jumping Foot Locks

1 Rope Climb

4. Clean and Jerk Prep

5 Romanian Deadlifts

5 Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

_

5 Clean and Jerks

_

Build to Workout Weight

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
RX Women: 95#

L1: 115/75

L2: 95/65

L3: 65/45

Scales:

Rope Climbs-

Reduce reps

20 seated rope pulls

20 strict pull-ups

AMRAP 3 of rope climbs

Burpees-

Reduce reps or complete as many burpees as possible until the clock hits 40 minutes

Mobility

Warm-up (No Measure)

Lax ball to traps and calves (1 minute e/s)

Upward/Downward Dog (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

With a Partner

Partner 1:

3 Minute Row (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:

6 x 30 Seconds of each movement below

Switch stations after the 3 minutes.

Movements:

Glute Bridges

Right Leg Glute Bridge

Left Leg Glute Bridge

Alternating Front Plank Leg Raises

Pausing Air Squats

Air Squats

Dumbbell Warmup

With Light Set of Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

5 Reverse Lunges (Each Leg)

MOBILITY

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Goblet Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

Row

Movement Prep

30 Second Ramp Up:

10 Seconds Easy

10 Seconds Moderate

10 Seconds Fast

BOX JUMP OVERS

Hips vs. Legs

Movement Prep

5 Tall Box Jump Overs (Lower Height)

DUMBBELL FRONT SQUATS

Cycle Time

Movement Prep

With Lighter Weight:

5 Dumbbell Front Squats (Pausing at Top)

5 Dumbbell Front Squats (No Pause)

PRACTICE ROUNDS

1 Round

5 Box Jump Overs (Lower)

5 Dumbbell Front Squats (Lighter Weight)

5 Calorie Row

Build to Workout Weight

1 Round

3 Box Jump Overs (Workout Height)

3 Dumbbell Front Squats (Workout Weight)

3 Calorie Row

Metcon

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Row

L1: 40/25

L2: 35/20

L3: 25/15

Scale height of box then to Step-Overs

Mobility

Warm-up (No Measure)

100m Cool down walk

Couch Stretch (1 minute)

Wall Calf Stretch (30 seconds e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8

Minute 1: Easy Run (Shuttle Runs or Around Rig Inside)

Minute 2: Stretch

Stretches

Round 1: Active Samson + Air Squat at Top

Round 2: Push-up to Down Dog

Round 3: 30 Second Front Plank + 30 Second Mountain Climbers

Round 4: 30 Second Side Plank (Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Banded Hamstring Distraction: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

RUNNING

Lean & Pull

Movement Prep

30 Seconds Banded Run

100 Meter Run

DEADLIFTS

Keeping Tension & The Bar Close

Movement Prep

30 Seconds Banded Deadlifts

10 Empty Barbell Deadlifts

Weightlifting

Deadlift (1×3)

Heavy set of 3

Metcon

Metcon (Time)

21-15-9:

Deadlifts (225/155)

400 Meter Run

L1: 185/125

L2: 155/105

L3: 115/85

Mobility

Warm-up (No Measure)

Banded Hamstring Stretches (1 minute e/s)

Foam Roll calves (1 minute e/s)

Lax ball to glutes (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

3 Air Squats + 1 Straight Leg Inchworm to Push-up

45 Seconds

Moderate Row

Active Spidermans

30 Seconds

Faster Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch: 1 Minute

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

AIR SQUATS

Glutes & Quads

Movement Prep

5 Pausing Air Squats (Pausing at the Top)

5 Air Squats

PUSH-UPS

Glutes & Quads

Movement Prep

20 Second Push-up Plank Hold

6 Push-ups

ROW

Fast Start

Movement Prep

30 Seconds Moderate Row

POWER CLEANS

Slow Start

Movement Prep

5 Pausing Power Cleans (Pause for 2 Seconds at the Knee)

5 Power Cleans

Build to Lighter Weight

PRACTICE ROUNDS

1 Round

100 Meter Row

Into…

2 Rounds:

3 Power Cleans (Lighter Weight)

6 Push-ups

9 Air Squats

Build to Workout Weight

1 Round

3 Power Cleans

6 Push-ups

9 Air Squats

Metcon

Metcon (Time)

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

L1: 135/85

L2: 95/65

L3: 65/45

Mobility

Warm-up (No Measure)

Wall Shoulder Stretch (1 minute)

Lie on back with legs up on wall (1-2 minutes)

Pigeon Pose (30 seconds e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

100M jog

5 Burpee Push ups

100M Jog

5 kickbacks

100 M Jog

5 Burpees

100M Farmers Carry (Light)

10 Sumo Deadlifts

100M Farmers Carry (Heavy)

10 Suit case deadlifts

50M bear carry

5 sandbag to shoulder (use medball or slamball)

Warm up to WOD weight on Suitcase dead lifts and Sand Bag Cleans

Metcon

Metcon (Time)

In Partners or Solo

Buy in:

200M Bearhug Carry and Farmers Carry

6 rds

10 Burpees (Scale Number down or to Kickbacks)

20 Suitcase Deadlifts 70/53 (10 each side) {Scale to 20 KB SUMO deadlifts}

10 Alternating Sandbag to Shoulder {Scale to 30 Slam Balls)

Solo version

10 Burpees (scale number down or to kickbacks)

20 Suitcase deadlifts (10 each side) Scale to Sumo deadlifts

5 Sandbag to Shoulder (Scale to 15 Slamballs)

***if with partner you cannot move to the next movement until both have finished.

Cash Out

200m Bear Hug Carry and Farmers Carry

Mobility

Warm-up (No Measure)

Mobility:

LAX Ball to Low Back – with Feet up on wall

With feet on wall – straddle legs and stretch as well – move ball to shoulders and roll those out

Take time to stretch today.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

200m Run

Quad Stretch

Knee to Chest

Soldie Kicks

100m Run

Inch Worm

Side Lunge

Cradle Stretch

100m RUN FASTER

Walking Spider Mans

Then,

3 Rounds

3 Air Squats + Broad Jump

High Knees Down

Butt Kickers Bacj

MOBILITY

Pigeon Pose: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Ankle Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

MOVEMENT PREP + REHEARSAL

Pick 2 movements you have been wanting to work on and start to warm these up. Start light with the movement – don’t just go right into it. Coach can guide you.

Think about your personal goals when deciding movements – the coach can also guide you with what to choose if you have some goals. (See the WOD below for some general ideas!)

1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2

Metcon

Metcon (No Measure)

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Examples-

Practice Option 1:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Mobility

Warm-up (No Measure)

Roll out areas as needed!