4.18.15

Announcements

Meet Coach Todd Sunday 9am for the Track WOD at Campbell Community Track.

Sundown CrossFit – CrossFit

Gymnastics

Pull-ups (3×5 )

L1: Ring Row

L2: Strict / Strict C2B

L3: Weighted

Metcon

Metcon (AMRAP – Rounds and Reps)

Team Wod

AMRAP 15

10 Cal Row

10 Thrusters 95/65

10 Burpees

*workout performed as a relay. Athlete must complete 1 full round before teamate is tagged in

4.17.15

Sundown CrossFit – CrossFit

Weightlifting

Thruster (Heavy Double )

From the ground.

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

4.16.15

Sundown CrossFit – CrossFit

Warm-up

General 2A (No Measure)

2 rounds

run 200m

10 good mornings

15 jump squats (barbell)

10 burpees

Weightlifting

Back Squat (3×4 @80%)

Metcon

Fitness

L1: Metcon (Time)

3 RFT

10 Pull Ups

10 Hang Power Cleans 135/95

20 Wallballs 20/14

Metcon

Competitor

L2: Metcon (Time)

3 RFT

5 Muscle Ups

10 Hang Power Cleans 155/105

20 Pistols

4.15.15

Sundown CrossFit – CrossFit

Warm-up

Fuhring (No Measure)

run 400m

10m lunges

20m high kicks

10m inch worms

20m high knees

20m butt kickers

3 rounds

10 air squats

5 push ups

Mobility

20min Mobility / Coaches Choice

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

3.6.9.12…..

OHS 115/85

Toe to Bar

4.14.15

Sundown CrossFit – CrossFit

Warm-up

Dead Lift Warm-Upd (No Measure)

15 Banded Good Mornings

15 hip hing

15 inch worms

15 cobras

Gymnastics

Handstand Push-ups (3×8)

L1: Handstand Hold / 8 rounds 30sec

L2: 3×8 unbroken kip

L3: 3×8 unbroken strict

Metcon

Fitness

L1: Metcon (Time)

5 RFT

5 Deadlift 225/155

10 Burpee Over the Bar

Metcon

Competitor

L2: Metcon (Time)

5 RFT

5 Deadlift 275/185

10 Burpee Over the Bar

4.13.15

Sundown CrossFit – CrossFit

Warm-up

General 5A (No Measure)

2 Rounds

Run 200m

15 push ups

15 good mornings (empty bar)

15 thrusters (empty bar)

EMOM

10min Ping Pong

odd : Hallow Rocks (15 rocks)

even: Supermans (30 sec hold)

Metcon

Metcon (Time)

For Time

21 Power Cleans 135/95

21 Box Jumps

15 Thruster

15 Box Jumps

9 Squat Cleans

9 Box Jumps

Campbell Track Running W/Todd


Main – CrossFit

Meet Todd at 9am at the Campbell community track.

Warm-up

Running 1A (No Measure)

Easy 800m Jog

10/side high kicks

15 Tempo Air Squats (3 sec down/3 sec up)

200m Run @ 60-70%

10-15 Standing Broad Jumps

200m Run @ 70-80%

Running Skill Foot Pulls (No Measure)

“Alternating Foot Pulls



Start w small rep sets (3-5) and work up to 10-15 reps before jogging it out

EMOM

Metcon (Time)

EMOM 8

100m @ 90%+

Rest 8 Min

Metcon

Metcon (3 Rounds for time)

3 Rounds for time:

200m Run, rest equal to run time

400m Run, rest equal to run time

600m Run, rest equal to run time

Cool Down

5 sets of:

50m backwards jog w 50 m forward walkout