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“Three Cheers”

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CrossFit Fort Dodge – CrossFit

Warm-up

Warm-up (No Measure)

a. General (Game)

Plank Tap Race

b. Mobility

Overhead Stretch on Wall

x 60 sec

KB Ankle Stretch

x 30 sec per side

c. Specific

2 sets

5 Russian swings w/ KB heavier than WOD weight

5 depth jumps at 20″

40 m jog (turf room down and back)
Plank Tap Race details

Divide class into two teams. Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand. The team who crosses the finish line first wins. Losing team performs a reasonable penalty as decided by the winning team.

WOD

Metcon (AMRAP – Rounds and Reps)

“Three Cheers”

AMRAP 18:

3 reps each, then 6, then 9 etc. till cap

Kettlebell Swing 53/35

Box Jump Overs 24/20

*200 meter row after each round*
rd 1: 3 KBS, 3 BJO, row 200M

rd 2: 6KBS, 6 BJO, row 200M

rd 3: 9KBS, 9 BJO, row 200M

etc.

“Front Loader”

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CrossFit Fort Dodge – CrossFit

Warm-up

Warm-up (No Measure)

a. General

3 min. row

b. Mobility

band overhead stretch

x 60 sec.

front rack stretch

x 60 sec.

squat hold w/ t spine rotation.

x 10 reps

c. Specific

3 sets

5 hang muscle cleans

5 front squats

5 strict press

WOD

Metcon (3 Rounds for reps)

“Front Loader”

Teams of 3:

AMRAP 7

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7

50 Front Squats (135/95)

50 Front Squats (155/105)

AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

“Mixed Feelings”

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CrossFit Fort Dodge – CrossFit

Warm-up

Warm-up (No Measure)

a. General

4 rounds

20 jumping jack

5 walk outs

5 push up to downdog

b. Mobility

super friend dead hang

x 60 sec.

c. Specific

2 sets

10 bar kips

20 knuckle drags

10 stiff leg deadlift

WOD

Metcon (Time)

“Mixed Feelings”

1 rounds every 4 minutes for 5 rounds

12 Pull-ups

16 Deadlifts (135/95)

200 meter row
your slowest round is your score

“Denim”

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CrossFit Fort Dodge – CrossFit

Warm-up

Warm-up (No Measure)

a. General

3 rounds

10 cal row

10 air squats

5 pushup to downdog

b. Mobility

Band Overhead Stretch

x 60 sec.

c. Specific

3 sets (5 reps each w/ pvc)

pass throughs

behind the neck press

overhead squat

WOD

Metcon (AMRAP – Rounds and Reps)

“Denim”

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats (115/80)