Sunday Weekly Prep: September 25, 2015

Hour 1

(A) Intro to CrossFit and Warm Up

(B) Air Squats -> Wall Balls -> Med Ball Clean

(C) Deadlifts -> Hang Power Clean

(D) Press -> Push Press

(E) Burpees -> Push Ups

(F) Russian Kettlebell Swings -> American Swings

(G) Time Permitting: Step Ups -> Box Jumps

Hour 2: Experience a CrossFit class

(A) Rolling Out

(B) Mobility

(C) Back Squats -> Front Squats -> Thrusters

(D) Toes to Bar


3 Rounds for Time
15 Thrusters 75/52 (for 52# ... use 22 pound bar + 15s)
13 Kipping Toes to Bar
250m Run

(F) Trainer Led Cooldown

Sunday Weekly Prep: September 11, 2016

Hour 1: Demo and Practice

(A) Intro to CrossFit

(B) Mobility Cycle

(C) Squats: Air -> Goblet -> Back -> Front

(D) Press -> Push Press -> Thruster

(E) Rings

Plank -> Ring Plank -> Ring Push Ups
Holding Support @ Top of Dip -> Ring Dips
Ring Rows

Hour 2: Experience a regular class with fellow beginners

(A) 5 Minute Intermission (Regulars joining the class: Roll Out)

(B) Mobility Cycle

(C) Run 400m

(D) Burpee Demo and Practice

(E) Russian and American Swings

(F) Set Up and Warm Up for WOD


3 Rounds for Time:
400m Run
21 Goblet Squats 1.0/.75 pood
15 Burpees
9 Russian Kettlebell Swings 1.0/.75 pood

4 Rounds for Time:
400m Run
21 Goblet Squats 1.5/1.0 pood
15 Burpees
9 Russian Kettlebell Swings 1.5/1.0 pood

(H) Trainer Led Cooldown

Sunday Weekly Prep: July 10-16, 2016

(A) Welcome to CrossFit V16

  • Student intro
  • What is CrossFit
  • Mobility

(B) Kettlebells

  • Russian Swing
  • Goblet Squat
  • Goblet Press Overhead (hold kettlebell at bottom)

(C) Parallettes

  • Tuck
  • L-Switch
  • L-Sit
  • Shoulder Press (Pike)

(D) Rings

  • Ring Support (Top of Dip)
  • Turn Outs
  • Push Ups
  • Ring Rows
  • False Grip Ring Rows

(E) Barbell

  • Power Clean
  • Power Clean and Press/Push Press/Push Jerk
  • Back Squat
  • Front Squat

(F) Med Ball and Sandbag Carry

(G) Trainer's Choice of WOD

Sunday On Ramp/Weekly Prep: June 12, 2016

(A) Intro to CrossFit

(B) Mobility and Warming Up

(C) Rowing

(D) Squats

  • Air Squats
  • Goblet Squats
  • Back Squats
  • Front Squats

(E) Presses

  • Strict/Shoulder Press
  • Push Press
  • Push Ups
  • Bench Press

(F) Abs

  • Ab Mat Sit Ups
  • Hollow Body
  • Hollow Body Rocks
  • Toes to Bar and Subs

(G) Pull Ups, Kipping, and Progressions

(H) Trainer's Choice of Workout

Sunday On Ramp/Weekly Prep: May 22, 2016

(A) Intro to CrossFit

(B) Intro to Rolling Out

  • How to use the Rollers
  • How to use the LAX Balls

(C) 400m Jog and 500m Row

(D) Mobility and Rang of Motion

(E) Barbell Movements for the Coming Week

  • Strict Press
  • Deadlift
  • Front Squat

(F) Kettlebell Movements for the Coming Week

  • Deficit Squats
  • Goblet Squats
  • Russian KB Swings

(G) Med Ball Movements for the Coming Week

  • Med Ball Run/Carry
  • Med Ball Clean
  • Wall Balls/Wall Shots

(H) Bodyweight Movements for the Coming Week

  • Burpees
  • Push Ups
  • Handstands, Wall Walks, Shoulder Taps
  • Ab Mat Sit Ups and Toes to Bar (plus subs)

(I) Trainer's Choice of Movements