CrossFit 13 Stars

Week of September 9th

A week of workouts to kick-off our Wellness Challenge!

In an effort to help everyone taking part in the Wellness Challenge plan their week accordingly, from here on out, we are going to be posting the week of workouts on Sunday night.

And the crowd goes wild!

Mon, Sep 9, 2019
SKILL
mile run

This is the second opportunity for anyone taking part in the Wellness Challenge to run their mile! Please make an effort to get to class on Monday and run if you have not yet.

WOD
10RFT
5 front squats (60% of 1RM; from rig)
5 burpees over parallette

We last tested our 1RM front squat on 03/18/19 and 02/01/19.

FIT360
18 min AMRAP
MIN 1: 3 goblet squats, 3 swings, 3 kb step-ups
MIN 2: 4 goblet squats, 4 swings, 4 kb step-ups
MIN 3: 5 goblet squats, 5 swings, 5 kb step-ups
… go to failure, then start back at 3 again
Tue, Sep 10, 2019
STRENGTH
Power Snatch: 5×3 @ 75% of 3RM

WOD
12min AMRAP
6 power cleans (65% of 1RM)
8 wall balls (20/14)
10 calorie row

FIT360
25 minute AMRAP
10 push-ups
15 kb deadlift (70/53)
20 box jumps (24/20)
200m row sprint
rest 1 minute
Wed, Sep 11, 2019
SKILL
3×3 bulgarian split squats (53/35)

One KB in each hand while squatting. Rear foot elevated on a bench behind you. Aim to keep your chest up while sending your back knee straight down to the ground or as close as you can get it.

WOD
18min AMRAP
21 kb swings (53/35)
14 reverse goblet lunges (53/35)
7 T2Bs

FIT360
4RFT
10 atomic sit-ups (25/15)
100 double unders / 200 singles
400m run
Thu, Sep 12, 2019
STRENGTH
Overhead Sq: 5×5 @ 60% of 1RM
then
Snatch: 5×3 @ 75% of 3RM

FIT360
2000m row
then
10 wall walks / 3 total minutes of planking
200 air squats
… break up however you would like
Fri, Sep 13, 2019
STRENGTH
Push Jerk: 3×3 @ 75% of 3RM

WOD
400m run
then
5 rounds of…
10 power snatches (40% of 1RM)
10 box jump overs (24/20)

FIT360
18min EMOM
5 burpees to a 45# plate
4 box jump overs (24/20)
3 jumping lunges

All 3 of these movements (or all 12 reps) will be completed in each minute.