CrossFit Lake Tapps

Friday WOD

Group

Warm-up #2

MetCon:

"Tyler"

5 Rounds for time of:

7 Muscle-ups

95lb Sumo Deadlift High-Pull, 21 reps

Kick Start

20-30 min Cardio Effort

Thursday WOD

Group

Warm-up #1

Skill:

Clean & Jerk 3x heavy single (90% 1 RM)

Snatch 3x heavy single (90% 1 RM)

MetCon:

5 Rounds for time of:

Run 200 meters

8 HSPU

Kick Start

20-30 min Cardio Effort

Wednesday WOD

Group

Rest

Kick Start

Skill:

Jump Rope/Double Unders

Deadlift

MetCon:

5 Rounds for time of:

200 Meter Run

Jump Rope 1 minute

Sit-ups, 20 reps

Push-ups, 5 reps

What do we eat?  If you are combining these you are on the right track!

Tuesday WOD

Group

Warm-up #2

Skill:

Deadlift 3x heavy single (85% 1 RM)

MetCon:

20-15-10-5 rep rounds of:

Jumping Squat

Kettlebell Swing

Ring Dip

Kick Start

20-30 min Cario effort!

Angela during the Medicine Ball Deadlift.

Monday WOD

Group

Warm-up #1

Skill:

Clean & Jerk 3x heavy single (85% 1RM)

Snatch 3x heavy single (85% 1RM)

MetCon:

3 Rounds of:

Walking Lunge, 100'

KTEs, 20 reps

Kick Start

Skill:

Squat

Shoulder Press

Kettlebell Swing

MetCon:

20-15-10-5 rep rounds of:

Jumping Squats

Kettlebell Swing

Dips

Thursday WOD

Goup

Warm-up #1

Skill:

Power Clean 5x heavy single

Deadlift 1x15

MetCon:

3 Rounds of:

DBL Unders, 30 reps

Kettlebell Swing, 21 reps

Kick Start

Get out for your cardio effort and read your "Zone" article.  Come to next class with questions!

Trying to reach full extension...straight arms, wrists in line with elbows, shoulders, hips to ankles!

Wednesday WOD

Group

MetCon:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.  There is no rest between exercises.

Kick Start

Warm-up

Skills:

All in WOD

MetCon:

21-15-9 reps of:

Wall Ball

Deadlift

DB Shoulder Press

Tuesday WOD

Group:

Oly warm-up

Snatch 5-3-2-2-1-1-1

MetCon:

2 rounds of:

Run 400 meters

30 Sit-ups

30 Back Extensions/Good Mornings

Kick Start:

Don't forget your Homework!  Run, or complete some form of cardio effort for 20 minutes.

Thanks again for choosing CFLT!  We had a great first session and can't wait for the rest!

Push!

Monday WOD

CF Group Class:

Simple Warm-up

Skills:

Back Squat 3x10

Front Squat 1x15

MetCon:

3 Rounds for time of:

Walking Lunge with overhead weight, 20 reps

Box Jump, 20 reps

Kick Start:

Hooray for the first Day!

Skills:

Air Squat

Push-up

MetCon:

# Rounds in 15 mins of:

5 Pull-ups (jumping)

10 Push-ups

15 Squats

Friday WOD

Warm-up #2

Power Snatch 3x3

Metcon:

Mini Fran

12-9-6 reps of:

Heavy Thruster

Pull-ups