Weekly snapshot

Free 1-on-1 Sessions!

 

Many of our athletes have taken the next step by working 1-on-1 with a coach. Do you have certain goals you want to reach and not sure how to do it? Or maybe you need a little direction and some accountability? Your first trial session is FREE! Contact taylor@crossfitfactorywoodroad.com to schedule your first session and see the value of having your own personal coach!

 

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Monday

Strength

Paused Front Squat: Work up to a 2RM. Rest 2:00

 

Metcon

Every 4:00 x 5 Sets:
6 Deadlifts (225, 155)
9 Pull-ups
12 Goblet Squats (53, 35)

Tuesday

Metcon

For time:
800 Meter Run
30 Box Jumps Over (24, 20)
30 Ball Slams (30, 20)
30 Burpees
Rest 2:00
600 Meter Run
20 Box Jump Overs
20 Ball Slams
20 Burpees
Rest 2:00
400 Meter Run
10 Box Jump Overs
10 Ball Slams
10 Burpees

Wednesday

STRENGTH

1) Push Press: 1RM. Rest 2:00
 

METCON

AMRAP 7:
3 Clean and Jerk (135, 95)
3 T2B
6 Clean and Jerk
6 T2B
9 Clean + Jerk
9 T2B
12 Clean + Jerk
12 T2B
And so on..

Thursday

SKILL

Gymnastics Skill Work
EMOM 6:
ODD Minutes: 20s Handstand Hold
EVEN Minutes: 10 Pistols (total) (alternating or one side at a time).
 

METCON

EMOM 20 w. a partner:
60s Row for Max Calories
*1 Athlete rows 60s Max Cals while their partner rest for 60s.
(60s Transition between AMRAPs)
Then,
AMRAP 4 w. same partner:
Turkish Get-ups (53, 35)
*1 Athlete completes a rep on each side then alternates.

Friday

STRENGTH

1) Sumo Deadlift: 6 x 2 for Speed @70%, every 60s then 3 x 2 @80% for Speed-Strength, every 60s.
2) Power Snatch + Overhead Squat

 

METCON

EMOM 10:
3 Touch N Go Power Snatches (135, 95)
4 Overhead Squats (135, 95)

Saturday

SKILL CLINIC

Clean and Jerk - Work to a Heavy for the day

 

METCON

With 70% of above

Perform 20 Clean and Jerks

400M Run

15 Clean and Jerks

300M Run

10 Clean and Jerks

200M Run

5 Clean and Jerks

Sunday

STRENGTH/SKILL

1 Power Clean + 2 Hang Power Clean + 3 Front Squat

 

METCON

AMRAP 16 w. a partner.
One athlete runs 400 meters
One athlete AMRAPs
5 Deadlifts (155, 105)
4 Hang Power Cleans
3 Front Squats
*Score = each athlete's total rounds of BB Complex

Want to work Privately with a Coach?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches here at Wood Road are available 24/7 to help address those needs. We now offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-minute sessions are FREE to try out a coach! Email us to book your first free session at your convenience.

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Nutrition
GET YOUR NUTRITION IN CHECK!

For a Limited Time we are advertising our Nutrition Consultations with our Team. We have a number of Nutrition Professionals on staff that can help all your eating woes. Whether you are feeling run down or are just looking for a change, send us an email and we can help. This Consult is $49 and will consist will a 1-hour meeting with one of our professionals to create a system that best suits your needs! Email for more details!

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