CrossFit

Paul Kane CrossFit

 

 

WOD - Work-Out-Of-The-Day

LINKS

February 1

Intro Class - Course Outline - Expectations

February 4-6

Lesson 1 
CFI
WOD 4 or 5 Rounds to Completion
100 m Row or 10 Double Unders
1 Length Walking Lunge
10 Burpees
10 Sit Ups

CFII
5 Rounds
150m Row
10 Single Arm Snatch Alternating
10 Sit Ups

Lesson 2
CFI
Tabatas
Push Ups/Run Lengths of Gym
Ring Rows/AirSquats
Sandbag to Shoulder/Bus Drivers

CFII
Shuttle Run/Agility Routes
Benchmark Row WOD
4 min Row - 4 min rest
3 min Row - 3 min rest
2 min Row - 2 min rest
3 min Row - 3 min rest
4 min Row - 4 min rest
SCORE: Total Meters Rowed

February 11-15

Lesson 1
CFI
Skill: Box Jumps & Slam Balls

WOD 5 Rounds
10 Slamballs
10 Push Ups
10 Box Jumps
1 Hallway Run or 200m

CFII
Skills: Deadlift & Single Arm Press
WOD
9-6-3-6-9
Deadlift
DB Single Arm Press Alternating
Burpee Box Jump Over

Lesson 2:
CFI
Skills: CLean & Front Squat
WOD 3 Rounds
10 Front Squat
10 Slam Ball Sit Ups
10 Double Unders

CFII
Skills & Drills 
Mobility 
PullUps/Ring Rows - Max reps - 3 sets
Hollow Rocks/Superman Rolls - 3 sets each
Waiter Walks - 3 laps
Double Under Drills - 3 min total

Lesson 3:
CFI
Skills: Deadlift & Cleans
Deadlift Technique
work up to a heavy 5
Clean Technique
work up to a heavy 3

CFII
Skill: Clean Drills
9 sets: Increase weight after 3 sets
Pockets Power Clean
Mid Thigh Power Clean
High Knees Squat Clean

5x1
From the floor Clean (choice of power or squat)

February 19-22

Lesson 1

CFI

Skill: Kettlebell Swings & Wallballs

 

WOD 4 Rounds

10 Wallballs

10 KB Swings

10 Push Ups

1 Hallway Run with Stairs

 

CFII

Partner WOD

8 Rounds

*Alternate exercises throughout therefore each partner

will complete 4 rounds of each set of exercises

P1 10 Wallballs

P2 15 KB Swings

P1 10 Push Ups

P2 15 Sit Ups

P1 Hallway Run w Stairs

*Partner 2 will start with wallballs for round 2

 

Lesson 2

CFI & CFII

Skill: Dumbell Thruster

 

1/4 Jason Khalipa's Hotel WOD

25 Thrusters

5 Burpees after every 5 Thrusters

 

Lesson 3

CFI 

Warm Up: Skipping & Burpees 

Skills: Toes to Bar

 

WOD 4 Rounds

4 Lengths with Medball AHAP

15 Sit Ups

15 Box Jumps

10 Slamballs

 

CFII

Skill: Snatches & Overhead Squat

 

WOD 5 Rounds

Hallway Run (50 m run)

5 Snatches

5 Overhead Squat


February 25 - March 1

Lesson 1

CFI

Partner WOD

4 Min per station/1 Minute rest

25 Single Unders & 10 Sit Ups

1 Lap Sprint & 4 Burpees

10 Box Jumps & 5 Push Ups

Row max meters (2 min per partner)

 

CF II

Warm Up: Skipping & Burpees 5 min

Skill: ManMakers

 

WOD 5 Rounds

5 DB Push Ups

2 Man Makers

5 DB Press

Sprint x 2 (width of gym)

REST 45 Seconds

 

Lesson 2:

CFI

Skill: ManMakers

 

WOD 5 Rounds

7-5-3 ManMakers

20 Box Jumps

1 Minute Rest

*Modified from Street Parking

 

CFII

Yoga

 

Lesson 3:

CFI

Skill: Deadlift

5 or 6 rounds

5 Deadlift

5 Burpee Bar Jump Over

5 Toes to Bar or Knees to Elbow

30 Singles Unders

 

CFII

Same as above except

7 Rounds & 7 Reps for all exercises

 

March 4 - 8 

Lesson 1

CFI & CFII

Skill: Press & Push Press

WOD

4 Rounds

10 Sit Ups

10 Burpees

10 Press/Push Press

1 Hallway Run

 

Lesson 2:

CFI & CFII

Ladders 10 -1

*Choose 2-3 to Complete

3-5 minute rest in between

Box Jumps & Sit Ups

Wall Balls and Slam Balls

Double Unders & Sandbag Cleans

KB Swings & Walking Lunges

 

Lesson 2:

Partner Chipper WOD

Hallway Run x2

100 DU's or 300 SU's

80 Sit Ups

60 Wall Balls

40 Burpees

20 Push Ups

10 Pull Ups

Hallway Run x2

 

CFII

Pick Your Chipper WOD

Choice of 4


March 11-15 

Lesson 1

CFI

Crazy 8's

8 Rounds

8 Wallballs

8 KB Swings

8 DU's or 24 SU's


CFII

Skill Review: Cleans

7 Rounds

3 Cleans

6 HR Push Ups

9 Box Jumps

 

Lesson 2

CFI

Skill Review: Cleans

5 Rounds

3 Cleans

6 HR Push Ups

9 Air Squats

 

CFII

4-6 Rounds

8-10 Front Squats

Sled Push/Drag Alternating Rounds

30 Seconds Battle Ropes

1:1 Work to Rest Ratio


Lesson 3

CFI & CFII

Luck O The Irish

Race to 20 AMRAP

20 Wallballs

20 Push Ups

20 Pull Ups

20 KB Swings

20 Burpees

20 Box Jumps

20 Lunges (10 per leg with DB)

10 Lengths with Sandbag

20 Sit Ups

200 m Row

 

March 18-22 

Lesson 1 

CFI

Team WOD

5 Teams, 5 lanes of rowers and equipment

Each person completes the list 3 times

250 m Row

30 Box Jumps or Step Ups

15 Air Squats

10 Push Ups

5 Burpee Bar Jump Over

10 DU's or 30 SU's

*1 Minute rest


CFII
*Same concept as above
250m Row
25 KB Swings
20 Box Jumps
15 Alternating DB Snatch
10 Press or PushUps
5 Burpee Bar Jump Over
10 DU's or 30 SU's
 
Lesson 2
CFI & CFII
Skill: PullUps
Tabatas 20 sec work/10 sec rest x8
Box Jumps/Sit Ups
Push Ups/Air Squats
 

April 1-5 

Lesson 1
CFI

Partner WOD

AMRAP 4min per station - 2 min rest

Alternating work between the partners

1 Sandbag Lap + 4 Burpees

10 Medball V-Sit Side Touches + 5 Push Ups

5 Ring Rows + 10 Sit Ups

5 Wallballs + 5 Slamballs

Row Max Meters (2 min each)

 

CFII
Skills: Band Pull Aparts, Seat belt Pulls, 
Hanging Support, Oblique Wall Throws (kneeling/both sides)
WOD
Modified from Street Parking
EMOTM 10 Min
15 DU's or 30 SU's
5 DB Thrusters
 
Lesson 2
CFI & CFII
Ladders 10-1

Choose 2 - 3 to Complete (short class)

Calorie Row + KB Swing

Sandbag Run + Pull Ups/Ring Rows

Seated Press + Box Jumps

Bus Drivers + Push Ups


Lesson 3
CFI & CFII
Skill: Tire Flip
Review Press/Push Press
(Choice of Barbell or DB's)
WOD
4-5 Rounds
5 Tire Flips
10 Press/Push Press
10 Sit Ups
1 Hallway Run with Stairs
 
April 8-12 
Lesson 1 
CFI & CFII
Humboldt Heroes WOD
20 Min AMRAP
6 HR Push Ups
10 DU's or 30 SU's
16 Sit Ups
10 Push Press
6 Burpees
*Rest 1 min
 
Lesson 2
CFI & CFII
5 - 6 Rounds
10 Deadlifts
10 Box Jumps
1 Lap Reverse Sled Drag
Hallway Run with Stairs
 
Lesson 3
CFI & CFII

Partner WOD

AMRAP 4min per station - 1 min rest

Alternating work between the partners

3 Pull Ups + 6 Walking Lunges

Skipping - 1 minute intervals

5 Slam Balls + 5 Box Jumps

Battle Ropes - 20-30 sec intervals

10 Sit Ups


April 15-18
Lesson 1
CFI & CFII
High School CrossFit Games 2013
Chipper (Time Cap 10 min)
1000m Row
40 Air Squats
30 HR Push Ups
20 Shuttle Runs
10 Pull Ups
 
Lesson 2
CFI & CFII

2 Minute per station/1 minute rest

10 DU's/5 Knee Ups or Toes to Bar

10 KB Swings/10 Walking Lunges

10 Box Jumps/10 Slamballs

5 Cleans w Bars/5 Push Ups

Battle Rope + reverse lunge 20-30 sec


April 24-26

Lesson 1
CFI & CFII
Partner Chipper WOD
Hallway Run with Stairs x 2
100 Sit Ups
80 Kettlebell Swings
60 Wallballs
40 Burpees
20 Pull Ups or Ring Rows
Hallway Run with Stairs x 2

 

Lesson 2

CFI & CFII

Constantly Varied

KANJAM TOURNAMENT

 

April 29 - May 2 

Lesson 1

CFI

Skill: Turkish Get Up & Hollow Rock

Add Em Up

*Courtesy of Jason Segger

12 Minute AMRAP

+1 each round

Slamball

Hollow Rock

Air Squat

Length with AHAP Medball

CFII
Skill: Turkish Get Up
Sub Hollow Rock for DB Turkish Get Up
 
Lesson 2
CFI & CFII

Skill: Thruster

EMOTM

12 Minutes Alternating

3-5 Pull Ups

3-5 Thrusters


Lesson 3
CFI & CFII
Quarter of Your Life

5 Laps

25 Pull Ups

5 Laps

25 KB Swings

5 Laps

25 Sit Ups

5 Laps

25 Slamballs

5 Laps

 

May 6-10

Lesson 1

CFI & CFII

Games for Optimization

WOD 3 Rounds

7 Pull Ups

20 Wallballs

60 Single Skips or 20 Double Unders


Lesson 2

CFI 

WOD 30 sec of work:30 sec or rest x 3 minutes

Take one minute break moving to the next station

Box Jumps

Man on Fire Burpees

Slam Balls

Sit Ups

CFII

Push Ups

Battle Rope

Sit Ups

Front Squat

 

Lesson 3

CFI & CFII

Partner Chipper WOD

200 m Run x2

80 KB Swings switch every 10

20 Burpees switch every 5

60 DB Thrusters switch every 10

20 Burpees switch every 5

40 DB Front Squats switch every 10

20 Burpees switch every 5

200 m Run x2

 

May 13-17

Lesson 1

CFI & CFII

Active Recovery

Trail Run/Walk

 

Lesson 2

CFI & CFII

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

*Scaled 40-30-20-10

 

Skills 3 x 10

DB Thrusters

Pull Ups

KB Swings or Bulgarian Lunges (raised)

 

Lesson 3

CFI & CFII

Skill: Turkish Get Up/Push Press

WOD 4-5 Rounds

5 Tire Flips Jump In/Jump Out

10 Push Press

6 Turkish Getups (3 per side)

200m Run

 

May 21-24

Lesson 1 CFI & CFII

WOD AMRAP 15 Minutes

10 Push Ups

10 KB Swings

10 Wall Balls

200m Run

 

Lesson 2 CFI & CFII

Lifting Technique WOD

Deadlift

-work towards heavy set of 3

Clean

-work towards heavy set of 2

Squat Clean

-light - technique drills

 

Lesson 3 CFI & CFII

Team WOD - groups of 3

Only one person working at a time, each team member must complete all reps of each exercise at each station. Rest when you partners work.

20 min AMRAP

200 m run with Sandbag

15 Sit Ups

10 Wallballs

15 Box Jumps or Step Ups

10 Slam Balls


 

 

 

 

 

 

Ladders 10-1

Barbell Press/Box Jumps

Wallballs/Slamballs

Double Unders/SitUps

KB Swings/Walking Lunges

 


Skills: Max Front Support

Band Pull Aparts

Wallball Sit Ups

WOD

Flipping Grace

30 Tire Flips for Time

 

March 14

Partner WOD

AMRAP 4min per station - 1 min rest

Alternating work between the partners

 

3 Pull Ups + 6 Walking Lunges

Row - 2 Min each for distance

5 Slam Balls + 5 Box Jumps

10 Sit Ups

2 Medball Laps AHAP + 4 Burpees

 


 

April 19

Skills: Deadlifts

EMOTM 12 Minutes

Alternating

5 Deadlifts

5 Pull Ups

 

 

April 26

3 Minute per station/2 minute rest

10 DU's/5 Knee Ups or Toes to Bar

10 KB Swings/10 Walking Lunges

10 Box Jumps/10 Slamballs

5 Cleans w Bars/5 Push Ups

 

 

May 2

3 min per station/2 minute rest

10 Box Jumps/10 Push Ups

5 Medball Lengths/20 sec plank

10 Ski Swings w DB/10 Walking OH DB Lockout

10 KB Swings/10 Sit Ups

40 Single Skips/10 Front Squat

 

May 3

Mobility & Gymnastics

Pocket Pulls

Band Pull Aparts

Box Stretches

Banded Stretches

Lacrosse Balls

Donkey Kicks

Partner Assisted Kick to Handstand

Handstand Max Hold

Wall Walks

 

 

May 9

"Nutts" Scaled

10 Wall Walks or Kick to Handstand Hold

15 KB Deadlift or Sandbag Deadlift

25 Box Jump or Step Up

50 Renegade Rows or 25 Pull Ups

100 Air Squats

200 Single Unders or 100 Double Unders

400 m Run with Medball

 

May 10

Skill: Single Arm Snatch

1000 meter row for time

+

3 Rounds

10 Double Unders

20 Box Jumps

10 Double Unders

20 KB Swings

10 Double Unders

20 Single Arm Snatch (alternating)

 

 

May 16

"300" Chipper WOD

First round 20 reps at each station

Second round 10 reps at each station

20 Pull Ups

20 Box Jumps

20 Sit Ups

20 Wallballs

20 Double Unders or 60 Singles Unders

20 Slam Balls

20 Lengths of gym

20 Push Ups

20 Lunges

20 Burpee Facing Bar Jumps

 

May 17

"Helen"

3 Rounds for Time

400 m Run

21 Kettlebell Swings

12 Pull Ups

 

May 19

***Programming care of CrossFit Edmonton***

21-15-9

Deadlift

OH Walking Lunge with 10lb or 15lb plate

+ 400 m run in between each round

 

May 23

Modified "Barbara"

3 Rounds

10 Pull Ups

15 Push Ups

20 Sit Ups

25 Air Squats

 

May 24

"Constantly Varied"

Eye Hand Coordination

Accuracy

Agility

Spike Ball Tournament

 

May 30

Skill: Overhead Squat

WOD 3 Rounds

400m Run

10 OH Squat

5 Toes to Bar or Knees to Elbows

 

June 2 

SPIKE BALL TOURNEY


 

 

June 7

Ladders 10-1

*Choose 3 to complete

1) Wallballs & Slamballs

2) KB Swings & Box Jumps

3) DU's & SitUps

4) Front Squats & Push Ups

5) Run Length of Gym & Situps

6) Ring Rows & Walking Lunges

 

June 13

Team Name Workout

List your team name on the board

You will be given exercises associated with each letter to complete

Have fun!!

 

June 14

AMRAP 20 Minutes

Accumulate as many points as possible

Students were given a list of 20 exercises

They have prescribed reps/weights & points

Only one station/equipment per exercise, if it is 

being used - you need to choose a different one!

Female & Male Champions

 

 



 

 

 
Paul Kane CrossFit is located at
Paul Kane High School         
12 Cunningham Road,
St. Albert, AB T8N 2E9

all images are courtesy of and copyrighted by CrossFit Inc
   

 

Contact Ms. Lori Olson-Johns,
780-459-4405 for information
or email requests to