Retest API Same Format OR SAME exact setup except: Pushups RSw (20/12) or (16/8) Burpee DUs Ab Mat Situps *Partner up to count and judge
CrossFit-190905
#levelmethod
CrossFit-190831
Burpee’s with Friends! MetCon 20-18-16-14-12-10-8-6-4-2 Burpee Pullup *200m run before each round *22min Cap
CrossFit-190830
Retest API Same Format OR SAME exact setup except: Pushups RSw (20/12) or (16/8) Burpee DUs Ab Mat Situps *Partner up to count and judge
CrossFit-190829
Testing U/L Endurance-based on your DL and Upper Body Push Upper/Lower Endurance (15min) *Pair for judging —Already Tested? Use 2nd part of W1D3 Retest Slide — Have people do DL & UB Push if they haven’t
CrossFit-190827
Testing Lactic Tolerance Lactic Tolerance (15min) *Pair up for judging —Already Tested? Use 2nd part of W1D1 Retest Slide — Have people do FSQ & UB Pull if they haven’t
CrossFit-190826
Testing Group 4 Flexibility (10min) + Neuro & Core (15min) + Kettlebell (15min) *Pair up to help count and judge —Already Tested? Use W1D4 part 1 for Flex. And W1D5 part 1 for Neuro/Core
CrossFit-190823
Testing Group 3 Rings (15min) + Squat Endurance (15min) *Partner up to help count and judge —Already Tested? Use W2D2 Retest Slide
CrossFit-190822
Can we all just love how adorable Gracie is! Testing API Aerobic Power Intervals (42min) *Partner up to help count and judge —Already Tested? Use W2D1 Retest Slide
CrossFit-190821
Booty Gainz and Suns out guns out! Testing Group 2 Lower Body Pull (15min) + Upper Body Push (15min) *Paired up to help count and judge —Already Tested? Use W1D3 Retest Slide
CrossFit-190819
Testing time starts today! Testing Group 1 Lower Body Push (15min) + Upper Body Pull (15min) + Lactic Tolerance (15min) *Paired up to help count and judge
Today's WOD
Programming for Week (Nov 11 – 16)
🚨Programming for Week of Nov 11th – 16th🚨
👽 Jessica has some special stuff planned for our IHCF family coming up over the next 1.5 months! Keep an eye out for FB Events, in-house signup sheets, and emails!
💥Monday💥
👽Single-arm Press
12 minutes
Build to a heavy
3-5 reps (ea/s)
👽“Tiger Balm”
For Total Reps
50 sec on/
10 sec transition
A) Strict HSPU
B) L-Sit
C) Pistols
x 2
Rest 1 min
50 sec on/
10 sec transition
A) Pushups
B) Situps
C) Airsquats
x 2
💥Tuesday💥
👽Powerclean
10 minutes
1 rep every 30 sec
👽“Relay Station”
at 0:00 & 10:00
4 min AMRAP
6 TtB
9 Box Jumps 24/20
12 Wallball 20/14
at 5:00 & 15:00
4 min
500m Row
AMRAP Burpee
over Rower
💥Wednesday💥
👽Box Step-up
12 minutes
5 x 5 (ea/s)
w/Dbs in Hand
Building
👽“Canned Soup”
12 min AMRAP
10 Kb Snatch 53/35
10 Kb Front Rack
Lunges
150m Shuttle Run
10 KB Snatch
10 Kb Front Rack
Lunges
150m Shuttle Run
💥Thursday💥
👽“Sled Dog”
40 min AMRAP
In Any Order
200m Farmers Carry
53/35
800m Running
1k Rowing
100m Sled Push
light weight
50/35 cal Airbike
200 Doubleunders
💥Friday💥
👽CFG Open WoD 18.5
AMRAP in 7 minutes
3-6-9-12-15-…etc
• Thrusters 100/65
• CtB Pullups
👽Core Finisher
5 Rounds For Quality
12 Supine Leg Raises
30 sec Hollow Rock
12 Kb Deadbug (ea/s)
30 sec Hollow Rock
💥Saturday💥
👽“Maglev”
In Partners
4 min AMRAP
12 Deadlifts 275/185
24 Bar-facing Burpees
48 Doubleunders
Rest 1:00
x 5
—
Let’s have some fun this week!
Posted in Workout of the Day
Tagged crossfit, crossfit wod, crossfit workout of the day, level method, Nebraska, omaha, the level method, train, trainer, training, wod, workout of the day
Comments Off on Programming for Week (Nov 11 – 16)
