Farmhouse Crossfit

Dedication. Passion. Success.

Week of July 16

Monday 7.16

*Kettlebell*

5 sets
4/4 KB Bent Press
10 Ring Rows

EMOMx16
Even: 5/5 Single Leg Squat
Odd: 5 DBL KB Clean and Jerk

3 Sets
8/8 Single Arm Power Swings
:45 Supported Flutter Kick

*Functional Movement*

Push Press (3 Sec Tempo)
5x 2.2

5-6 Sets
12 Jumping Ball Slams
7/7 Single Arm Ring Row
120m No Leg Row
12 Push Ups

EMOMx5
100m Row
3 Overhead Squats

*CrossFit*

"Rahoi"
12 Min AMRAP
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees

*Strength*

BS 3-3-3-3-3

Snatch Complex
1 Muscle Snatch
2 OHS
3 P. Snatch

4 Sets
20/20 Banded Leg Extensions
10 Barbell Rollouts

Tuesday 7.17

*Functional Movement*

Row
3x100m
:20 Rest
3x500m
2:00 Rest

3 Sets
:45 Hollow Hold
:45 Standing Battle Rope Hold
:45 Ring Support Hold

2 Rounds Fast
15 DB Sit Up
20m Army Crawl

*CrossFit*

"Alexander"
5 Rounds
31 Back Squats (185/1/35)
12 Power Cleans (185/135)

Wednesday 7.18

*Functional Movement*

Deadlift (3 Second Tempo)
5 x 2.2

4 Sets Hard
10 Barbell Front Rack Step Ups
1:00 Flutter Kick
10 Deficit Barbell deadlift- light and Fast

Running:
6x100
:20 Rest
3x400
1:00 Rest

*CrossFit*

"Marco"
3 Rounds
21 Pull Ups
15 HSPU
9 Thrusters (135/95)

*Strength*

Strict Press 3-3-3-3-3

C&J Complex
1 P. Clean
1 FS
2 P. Jerks

Accumulate 3 Min OH Hold #115/75

Thursday 7.19

*Kettlebell*

4 Sets
2/2 Bottoms Up Turkish Get Up
8 Chest to Bar Pull Ups

7 Sets
5 Double KB Strict Press
7 Heavy DBL KB Swings

3 Sets
:45/:45 Single Side Suitcase Hold
5/5 Heavy KB Snatch

*CrossFit*

"Nukes"
8 Min to Complete
1 Mile Run
Max Reps deadlifts (315/225)
-then-
10 Min to Complete
1 Mile Run
Max Reps Power Cleans (225/155)
-then-
12 Min to Complete
1 Mile Run
Max Reps Overhead Squat (135/95)

*Strength*

Sumo DL 3-3-3-3-3

3 Sets
250m Row (Sprint)
15 Sumo DL HP
10 Strict C2B
1 Min Rest Btw Sets

Friday 7.20

*Kettlebell*

Front Squat
3x2

5 Sets Per Side
5 KB Snatch
5 Push Press

4 Sets
8 Ring Push Ups
12 Heel Taps

*Functional Movement*

Front Squat
5 x 2.2

5 Sets
250m Row
12 Hang Cleans
9 Squat Box Jumps
2:00 Rest

*CrossFit*

"Ryan"
5 Rounds
7 Muscle Ups
21 Burpees

Saturday 7.21

*Functional Movement*

5 sets
8/8 Single Leg Split Squats
12 Ring Push Ups

3 Heavy Sets
3 Power Cleans
2 Jerks
3 Front Squats

4 Rounds
200m Run
2:00 Battle Ropes
1:00 Rest

*CrossFit*

"DT"
5 Rounds
(155/105)
12 Deadlifts
9 Hang Power Cleans
6 Jerks

*Strength*

Weekly Makeup

Sunday 7.22

*CrossFit*

"Cameron"
50 Walking Lunges
25 Chest to Bar
50 Box Jumps (24/20)
25 Triple Unders
50 BB Good Mornings (45/35)
25 Ring Dips
50 Knees to Elbows
25 2-for-1 Wall Balls
50 Sit Ups
5 Rope Climbs

 

 

 

 

 

 

 

 

 

 

Week of July 9

Monday 7.9

*Kettlebell*
5 sets
4/4 KB Bent Press
12 Banded Face Pulls

EMOMx16
Even: 5 Strict Barbell Press
Odd: 10 DBL KB Clean

3 Sets
20 Alternating Hand Swings
15 Push Ups- 3 second Decent

*Functional Movement*
Push Press (3 Sec Tempo)
3 x 3.3

5-6 Sets
8 Weighted Box Jumps (Knee Height)
8 Floor to Feet
10 Cal Row- Least Pulls Possible
12 Ball Slams (40/25)

EMOMx5
100m Row
5 Heavy Power Cleans

*CrossFit*
"Weston"
5 rounds:
1000m row/run
200m farmers walk (50/35- DB) Single Hand Carry
50m waiter right
50m waiter left

*Strength*
BS 5-5-5-5-5

P. Snatch
3 x 1.1 @ 65%
2 x 1.1 @ 70%
2 x 1.1 @ 75@

5 Sets
10 GHD Situps
10 Goblet Squats

 

Tuesday 7.10

*Functional Movement*
EMOMx16
1: 8 Strict Pull Ups
2: 50 Double Unders
3: 8 Strict Toes to Bar
4: 200m Run

Hang Power Clean
3 x 3.2.1

2 Rounds Fast
300m Row
25 Conter Balance Pistols
1:00 Rest

*CrossFit*
"Holleyman"
30 Rounds
5 Wall Balls (20/14)
3 HSPU
1 Power Clean (225/155)

Wednesday 7.11

*Functional Movement*
Deadlift (3 Second Tempo)
3 x 3.3

4 Sets Hard
2:00 Battle Ropes
9/9 Single Leg Box Step Ups
2:00 Row for Distance

Running:
4x200
:30 Rest
2x400
1:00 Rest

*CrossFit*
"Sham"
7 rounds
11 Bodyweight Deadlifts
100m sprint

*Strength*
Strict Press 5-5-5-5-5

Power C&J
5 x 1+2 @ 70%

S2OH 50 @#75/55
200m/200m Suitcase Carry

Thursday 7.12

*Kettlebell*
4 Sets
1/1 Get Up
8 Chin Ups

7 Sets
10/10 KB Snatch
7/7 KB Renegade Row

3 Sets
20 Russian Twist
8 Squat Box Jumps

*Functional Movement*
Row
3x100m
:20 Rest
3x500m
2:00 Rest

3 Sets
:45 Hollow Hold
:45 Standing Battle Rope Hold
:45 Ring Support Hold

2 Rounds Fast
15 DB Sit Up
20m Army Crawl

*CrossFit*
"Griff"
800m run
400m run backwards
800m run
400m run backwards

*Strength*
Sumo DL 5-5-5-5-5

3 Sets
20 Heavy Russian Swings
10/10 SL KB DL
:30 Static DL Hold #225/155

Friday 7.13

*Kettlebell*
Close Grip Bench Press
5x2

5 Sets per Side
3 Single Arm Swings
3 Cleans
3 Front Squats
3 Push Jerks

4 Set
:45 Support Flutter Kick
9 Heavy Swings

*Functional Movement*
Front Squat
3 x 3.3

5 Sets
400m Run
15 2-for-1 Wall Balls
1:00 Chair Hang
2:00 Rest

*CrossFit*
"The Bull"
2 rounds
200 Double Unders
50 Overhead Squats (135/95)
50 Pull Ups
1 Mile Run

Saturday 7.14

*Functional Movement*
5 sets
12/12 Single Leg DB Deadlift
9 Ring Dips

3 Heavy Sets
3 Snatch Deadlifts
2 Hang Power Snatch
1 Overhead Squat

4 Rounds
300m Run
2:00 Static Barbell Farmers Hold (as heavy as possib

*CrossFit*
"JT"
21-15-9
HSPU
Ring Dips
Push Ups

*Strength*
Weekly Make Up

Sunday 7.14

*CrossFit*
"Jack"
20 Min AMRAP
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Week of July 2

Monday 7.2.18

"Jorge"
30-24-18-12-6
GHD Sit Ups
15-12-9-6-3
Squat Cleans (155/115)

Tuesday 7.3.18

"Glen""
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Midline Work
50 Good Mornings
50 Army Crawlers

**NO EVENING CLASSES**

Wednesday 7.4.18

CLOSED

Thursday 7.5.18

"Holbrook""
10 Rounds:
5 Thrusters (115/75)
10 Pull Ups
100m Sprint
1:00 rest between rounds

*NO 6AM CLASS*

Friday 7.6.18

"Whitten"
5 Rounds
22 KB Swings (72/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Balls (20/14)

Saturday 7.7.18

"DEL"
25 Burpees
400m Med Ball Run
25 Weighted Pull Ups (20/14)
400m Med Ball Run
25 Handstand Push Ups
400m Med Ball Run
25 Chest to Bar Pull Ups
400m Run
25 Burpees

Sunday 7.8.18

15 Minutes
Hang Power Snatch Work

"Bell"
3 Rounds
21 Deadlifts (185/135)
15 Pull Ups
9 Front Squat (185/135)

 

 

 

 

NO EVENING CLASSES."

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