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Today we will be doing the workout HOPE as part of Crossfit for Hope, in aid of St Judes Hospital for Children. Bring your donation, bring your friends, wear yellow. We will help you with scaling. The workout will run at the 8:00 and 9:00 classes. Coffee to follow.

Mobility
Dynamic

WOD
HOPE
3 Rounds in the style of Fight Gone Bad
1 minute of each of the following, with no rest between and 1 min rest between rounds.
Burpees
Power Snatch #75/50(ground to overhead)
Box Jump 24/20
Thrusters #75/50
Chest to Bar Pull Ups

Cash Out
Coaches Choice

Crossfit Endurance – TimeTrial/Tempo Training

Choose ONE of the following sports.

Mobility
Dynamic

WOD
LOCO
5 Rounds
10 Deadlifts 245/165
40 Double Unders

Cash Out
Coaches Choice

Crossfit Endurance – Short Intervals

Choose ONE of the following sports:
Max Effort Hill Sprints “At Speed”
Swim: 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible.
Bike: 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run: 10 x 30 seconds all-out hill sprint rest 2:00 between each rep
C2 Row: 10 x 30 seconds all-out hill sprint, rest 2:00 between each rep, damper setting is athlete’s choice.
At Speed: For bike, run, and row come into each sprint “at speed” to maximize 30 seconds.

Mobility
Dynamic

WOD
Alernate with your partner-one partner runs while the other works the AMRAP
200m-400m-600m-400m-200m
Amrap
2 Pull ups
4 Push ups
6 Squats
If you usually scale pull ups and push ups this is a good time to try to try Rx, even if you just jump up and hang on the bar for the pull ups.

Cash Out
Coaches Choice

Crossfit Endurance – Short Intervals

Choose ONE of the following sports:
Max Effort Hill Sprints “At Speed”
Swim: 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible.
Bike: 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run: 10 x 30 seconds all-out hill sprint rest 2:00 between each rep
C2 Row: 10 x 30 seconds all-out hill sprint, rest 2:00 between each rep, damper setting is athlete’s choice.
At Speed: For bike, run, and row come into each sprint “at speed” to maximize 30 seconds.

Mobility
Dynamic

WOD
Blake
4 Rounds
30 Box Jumps
20 Wallballs 20/14
10 HSPush Ups

Cash Out
Coaches Choice

Crossfit Endurance – Long Intervals – if not done this week.

Choose ONE of the following sports:
Swim (TUE): 10 x 100m on 2:30, hold splits within 3-5 seconds
Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds
Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds
C2 Row (TUE): 5 x 1000m, rest 3:00, hold splits within 3-5 seconds

Mobility
Dynamic

WOD
Hansen
5 Rounds
30 KB Swings
30 Burpees
30 Sit Ups

Cash Out
Tabata Skipping

Crossfit Endurance – Long Intervals

Choose ONE of the following sports:
Swim (TUE): 10 x 100m on 2:30, hold splits within 3-5 seconds
Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds
Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds
C2 Row (TUE): 5 x 1000m, rest 3:00, hold splits within 3-5 seconds

Mobility
Dynamic

WOD
Mr. Joshua
5 Rounds
Run 400M
30 Sit-ups
15 Deadlifts 250/175

Cash Out
Coaches Choice

Crossfit Endurance – Long Intervals

Choose ONE of the following sports:
Swim (TUE): 10 x 100m on 2:30, hold splits within 3-5 seconds
Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds
Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds
C2 Row (TUE): 5 x 1000m, rest 3:00, hold splits within 3-5 seconds

Mobility
Dynamic

WOD
This is a partner workout. One person works at a time.
4 Rounds
In 1 minute run 100m and complete amrap Kettlebell Swings
In 1 minute run 100m and complete amrap Burpees
In 1 minute run 100m and complete amrap Sumo Dead Lift High Pull
In 1 minute run 100m and complete amrap Squats
Go hard every time you are the partner who is working.
Score is total # of reps.

Cash Out

Crossfit Endurance – Time Trial or Tempo Traiing

Choose ONE of the Following Sports:
Swim: 10-20 x 50m on 0:45, hold within 3-5 seconds
Bike: 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT
Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
Row: 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Mobility
Dynamic

WOD
DT
5 Rounds
12 Dead Lifts 155/110
9 Hang Power Clean 155/110
6 Push Jerks 155/110

Cash Out

Crossfit Endurance – Short Intervals

Choose ONE of the Following Sports:
Swim: 10-20 x 50m on 0:45, hold within 3-5 seconds
Bike: 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT
Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
Row: 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Mobility
Dynamic

STRENGTH
Wendler Week Four – Cleans
5 x 40%
5 x 50%
5+ x 60%

WOD
Helen
3 Rounds
400m RUn
21 KB Swings 35/25
12 Pull Ups

Cash Out

Crossfit Endurance – Short Intervals

Choose ONE of the Following Sports:
Swim: 10-20 x 50m on 0:45, hold within 3-5 seconds
Bike: 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT
Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
Row: 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Mobility
Dynamic

WOD
Kelly
5 Rounds
400m Run
30 Box Jump 24/20
30 Wall Ball 20/14

Cash Out

Crossfit Endurance – Long Intervals

Choose ONE of the Following Sports:
Swim: 3 x (50 m/y, 100 m/y, 200 m/y)
Bike: 3 x (1/2M, 1M, 2M).
Run: 3 x (200m, 400m, 600m)
Row: 3 x (250m, 500m, 750m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.