November 26 - December 1, 2018

Monday, November 26, 2018

CrossFit

Strength
Back Squats
7 x 2@ 86%

2:30 rest between sets

Conditioning
For Time
30 cal row
30 c2b pull ups
45 DB pwr sn 50/35
30 c2b pull ups
30 cal row

RP-Fit BootCamp

Strength
Deadlifts 5x6 @ 75%

Superset w/

60 sec planks
*Add weight if desired

Conditioning
1 RFT
1600m bike
40 goblet squats
50 ab mat situps
150 jump rope
40 SDLHP
50 box step overs (30/20)


Tuesday, November 27, 2018

CrossFit

Strength
3 -4 rounds
Box Jumps - weighted or higher x 6
Rotational Medicine Ball Throws, 6 ea side
Bar MU x 6 or a comfortable UB set

Conditioning
27 min sustained 85% effort
20 Cal Assault Bike
20 Abmat Sit Ups
20 Air Squats
20 Ring Rows
400m run

RP-Fit BootCamp

Conditioning
"Flow Workout"
Row 1k
75 air squat
Row 750m
25 Pull Up
Row 500m
25 Burpee
Row 750m
75 mountain climbers
Row 1k
Cap 28 min

Rest 3

EMOM 8
200ft Farmers Carry
10 KB Swings (55/35)

Wednesday, November 28, 2018

CrossFit

Strength
Oly-Clean and jerk
Primer
Power Clean, Hang Sq. Clean, Pwr Jerk, Split Jk
1@65%, 1@70%, 1@ 75%, 1@80%, 1@85%, 1@90%

Work to a heavy single clean and jerk
25 min

Conditioning
AMRAP 5
5 Thruster 115/80
5 Bar Facing Burpees
Rest 3
AMRAP 5
7 thruster 95/65
7 bar facing burpees

RP-Fit BootCamp

Strength
Back Squats
5x7 @65%

Superset w/

20 in & outs
15 flutter kicks
10 sec hollow body hold

Conditioning
E4MOM 20 min
20 DB Snatches
15 box jumps
10 pushups
5 Dball over the shoulder
400ft Dball carry

Thursday, November 29, 2018

CrossFit

Conditioning
3 rounds
Row 1k
2:1 work to rest ratio
3:45 1k = 1:52.5 rest

Strength
4 rounds
RFESS
8 reps ea

Bicep Curls alt arms
8 reps ea

DB Bench, incline
8 reps

Suitcase DL single KB
8 ea side

RP-Fit BootCamp

Conditioning
Death by Assault Bike Calories
Start at 2 and increase by 2 calories every round

rest 5 min

30-20-10
Pull Ups
Jumping Air Squats
Russian KB Swings
Ab Mat Situps
Before every round complete 75 jump rope
Time Cap 20 min


Friday, November 30, 2018

CrossFit

Strength
Oly- Snatch
Primer
Muscle sn, hang power sn, Sn balance, OHS
1@65%, 1@70%, 1@ 75%, 1@80%, 1@85%, 1@90%

Work to a heavy Snatch
25 min

Conditioning
30 DU
21 Wall Balls
30 DU
15 box Jumps 24/20
30 DU
9 hang power clean 135/95

RP-Fit BootCamp

Strength
Front Squats
5x10 @ 60%

Superset w/
:45 hangs from the bar
Add weight if desired

Conditioning
21-15-9
Wallballs
Burpees

rest 1 minute

15-12-9
DB Thrusters (20/15)
Burpees

Rest 1 minute

9, 6, 3
Wall Ball (30/20)
Burpees

Saturday, December 1, 2018

RockPile Wod

Conditioning
Hero Wod
J.T.
21-15-9
HSPU
Ring Dips
Push Ups
10 min cap

rest 3 minutes

Thomas Jay
4 Rounds
25 Burpees
200m buddy carry
25 alt DB snatches 50/35

This WOD is a testament to the strength and perseverance of Thomas Jay, Amy and Matt Velez's son, Members of CrossFit Williamsville. Please Join us to work hard for a wonderful young man who is going through a very tough time.

From Amy, 
Just as he began his senior year of high school, on September 20th, Thomas was admitted to the hospital after a brain mass was found on CT scan. After a barrage of tests, two brain surgeries, a two week hospital stay (eight of those days in the ICU), and a medical team of six doctors across multiple disciplines, on October 4th, Thomas was diagnosed with an intracranial germinoma with infiltration to both of the optic nerves.

Thomas has experienced considerable vision loss, some minimal impaired motor function, and extensive endocrine complications. He requires around-the-clock care. Thomas’s neuro oncologist has set him on an aggressive treatment path that includes four rounds of chemotherapy and then follows that up with radiation.

So, we choose to see the good. These germinoma cells, that are both benign and malignant, are highly susceptible to treatment. We are hopeful that with the aggressive form of treatment planned that we will be able to obliterate the tumors and his normal functioning will resume. We continue to pray powerful healing prayers, asking for a full recovery, complete vision restoration, and resumption of all endocrine function. We are deeply grateful for all of our family, friends, and community for their support, prayers, and encouragement.

Modified conditioning
JT
21-15-9
Seated DB Strict Press
Box/Bench Dips
Push Ups
10 min cap

Rest 3 minutes

WOD for Thomas Jay
25 Burpees
200m Buddy Carry
25 Alt Dumbbell Snatches

Madeline Reale