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Posted: May 10, 2017

Thursday, 11th May

Unicorn Daily Challenge

250m Row

1:00 rest

250m Row

Warm-up

5 minutes on Bike

Dynamic

Barbell Routine

Strength: High Hang Power Clean

*This is from the hips*

Build to a 5RM

then

5 @ 90%

5 @ 85%

5 @ 80%

Biking Away

100 Calories for Time

10:00 time cap

Posted: May 9, 2017

Wednesday, 10th May

Unicorn Daily Challenge

4 Minute AMRAP

6 Evil Wheels
8 Weighted Sit-ups
:15 Halfway up Push-up hold (Pause for fifteen seconds mid push up)

Weight = 35/25#
Mod Weight = 25/15#

Warm-up

Mobility with foam roller/lacrosse ball

Dynamic Routine

Strength: Push Press

Build to a 5RM 

then 3 sets based off 5RM

5 @ 90%

5 @ 85%

5 @ 80%

Gettin' Ready

For Time

100 Push-ups

100 Box Jumps

2000m Run

Option to partition into:

5 Rounds

20 Push-ups

20 Box Jumps

400m Run

Rx = 24/20

Fx = 24/20 step-ups

Posted: May 8, 2017

Tuesday, 9th May

Unicorn Daily Challenge

30 Burpee Tuck Jumps

Warm-up

5 Minutes of Bike/Row

Dynamic Routine

Primer: 5 Rounds

2 Squat Snatches

2 Kip Swings

2 Thrusters

2 Pull-ups on Rope

**Add weight each round to get to working weight for EMOM**

EMOM Extreme!

25 Minute EMOM

Minute 1: 8 Squat Snatches
Minute 2: 6 T2B
Minute 3: 4 Thrusters
Minute 4 : 2 Rope Climbs
Minute 5: Rest

Rx + = 135/95, Legless Rope Climbs
Rx = 115/85
Fx = 95/65, Knees to Elbows/Knees to Chest, Seated Rope Climbs

Posted: May 4, 2017

Friday, 5th May

Unicorn Daily Challenge

AMRAP in 4 minutes:

Sit-ups

At the call of GO and at the top of each minute, complete 10 v-ups.

**Score is total sit-ups**

Warm-up

Friday Fun! 

Strength: Deadlifts

5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

On the Count of Three!

3 Rounds

AMRAP : 4 Min

10 Snatches
10 T2B
10 Burpees

with 2:00 Min rest 

Rx+

135/95
T2B

Rx
115/75
T2B

Fx
95/65
K2E

Posted: May 3, 2017

Thursday, 4th May

Unicorn Daily Challenge

Tabata (8 Rounds :20 on/:10 off)

Double Unders/Single Unders

Warm-up

5 min of bike/run/row/jump rope

Dynamic (coaches choice)

Strength: Front Squat

20:00 to find a 3 Rep Max

Tour de CrossFit Francos

4 Rounds on Assault Bike

35/25 Cal

2:00 rest

These are sprints, go as hard as you can on these intervals.

Posted: May 2, 2017

Wednesday, 3rd May

Unicorn Daily Challenge

TABATA Leg Raises

**on the 10 second “rest” complete 5 Bicycle Crunches (L+R=1)

***Score is total reps, but not including bicycles***

Warm-up

Coaches Choice

Strength: Clean Pulls

5x5 @ 100% of 1RM Clean

Kettlebell Fun

4 Rounds for Time

15 (RUSSIAN) KBS
10 Shoulder to OverHead ALTERNATING With KB
400 M Run

Rx+)
50/44

(RX)
AS WRITTEN
44/36

(FX)
36/26

Posted: May 1, 2017

Tuesday, 2nd May

Unicorn Daily Challenge

800m Run

2:00

800m Run

Warm-up

5 Minutes of Bike/Row/Jump Rope/Run

Dynamic

Strength: Back Squat

20:00 to find a 3RM Back Squat

PARTNER WOD

AMRAP: 10 (split as needed)

50 Cal Row

50 box Jump Overs

50 Thrusters 

Rx+
30/24
135/95

Rx
24/20
115/75

Fx
24/20 step overs if needed
95/65

Posted: April 30, 2017

Monday, 1st May

Unicorn Daily Challenge

100 Flutter Kicks (L+R=1)
50 V-ups
25 Hollow Rocks 

Warm-up

5 minutes of biking or rowing

Dynamic routine

then

5 Rounds (slow pace)

5 Scap pull-ups

5 Scap push-ups

5 Barbell strict press

10 Double undres/20 Single unders

There's Always a Catch

21-15-9

Chest to Bar Pull-ups

Shoulder to Overhead

100 Double Unders after each round.

After 21, 100 DU

After 15, 100 DU

After 9, 100 DU

Rx+ = 155/105

Rx = 115/85

Fx = 95/65, 200 Singles, for pull-ups place a barbell on the rig and do an inverted row.

 

Posted: April 27, 2017

Friday, 28th April

Unicorn Daily Challenge

3 Rounds

10 Leg Raises
10 Reverse Hollow Rocks
10 Bicycles
10 Push ups

Warm-up

Dynamic

Squat Therapy

Strength: Push Press

You have 20:00 to build to a 3RM push press.

Partner WOD

8 MIN AMRAP

21-15-9

-T2B
-Deadlifts
-Burpees over Bar (Must be synchronised)

T2B and Deadlifts can be broken as needed between partners.

Burpees over bar are synchronised.

Rx+

255/155

Rx

185/125

Fx

Knees to Chest

135/95

Posted: April 26, 2017

Thursday, 27th April

Unicorn Daily Challenge

 

Warm-up

5 min on Bike

Dynamic

Choice of:

Strength: Thrusters

10 Thrusters @ 55%

8 Thrusters @ 60%

6 Thrusters @ 65 %

4 Thrusters @ 70%

2 Thrusters @ 75%

1 Thrusters @ 80%

Based off of 1 RM Clean and Jerk 

or

Run Conditioning

3 Min easy warm up / :50 off

100 M sprint / :50 off

200 M sprint / :50 off

300 M sprint 2:00 OFF

300M Sprint/ :50 off

200M sprint / :50 off

100M sprint / :50 off

3 Min Easy cool down

Quick Step

AMRAP: 4 Min

10 WallBalls

10 Box Jump Overs

10 Hang Power Cleans

Rest 2 Min

Repeat 

Posted: April 25, 2017

Wednesday, 26th April

Unicorn Daily Challenge

3 Rounds for Time:

1 Minute Plank Hold
:15 Rest
1 Minute Side Plank
:15 Rest
1 Minute Opposite Side
:15 Rest
1 Minute Hollow Hold
1 Minute Rest

**If you can't hold it for one minute, accumulate one minute of the hold**

Warm-up

Mobility

Dynamic

Strength: Power Clean + Jerk

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

Based off 1RM squat clean and jerk %. 

Double Jump

7 Min Amrap

20 Cal Row

20 Pushups

40 Double Unders 

Rx
As written

Fx
Hand Release Push-ups
80 Singles

Posted: April 24, 2017

Tuesday, 25th April

Unicorn Daily Challenge

For time

40 Cal on the assault bike

Warm-up

5 Minutes of Bike/Jump Rope/Row/Run

Lower Body Stretching

Dynamic

Heavy Pack

4 Rounds for Time

-100 M. Sand Bag carry

-20 M Sand Bag walking OH lunges

-20 Sand Bag Squats

CASH OUT 400 M Sand Bag Run 

Rx+

OH Sand Bag SQUATS, 80/50

Rx

As Written, 80/50

Fx

As written, 50/30

 

Posted: April 23, 2017

Monday, 24th April

Unicorn Daily Challenge

4RFT
 Work that Core!

20 Sit-ups
10 Supermans
20 Russian Twists (L+R =1)
10 Hollow Body Rocks
20 Alt. Supermans

Warm-up

Coaches Choice

Take time to warm up each individual movement on own. Including working weight for snatch

Prime Body

2 RDS

4 pistols

4 HSPU / 2 W.W

1 BAR MU

DEDICATION WOD:REEDIMUS MAXIMUS

12 Min Amrap

-20 Alt. Pistols

-8 HSPU

-3 Bar MU

6 MIN REST/ REFLECTION

12 Min Amrap

-20 Back Squats (155/115)

-8 Squat Snatches (155/115)

-3 Rope Climbs

Scale accordingly

- 20 Pistols / 40 Air Squats

- 8 HSPU / 4 Wall Walks or 8 Inverted on box

- 3 BAR MU/ 6 Jumping C2B Pullups

Back Squats Scale accordingly

Squat Snatches Scale Accordingly

3 Rope Climbs / 6 Assisted seated

Posted: April 20, 2017

Friday, 21st April

Unicorn Daily Challenge

2 Rounds

1:00 Plank Hold
:15 Rest
1:00 Reverse Plank Hold
:15 Rest
1:00 Side Plank
:15 Rest
1:00 Opposite Side Plank
1:00 Rest

Warm-up

Friday Fun

*Musical Medballs with Duck Walk*

Strength: Back Squat

5x5 @ 70%

Partner WOD

10 Min Amrap:

Partner A:

20 S2O

25 WB

30 Cal Bike

Partner B:

30 Cal Bike

25 Wall Balls

20 S2O

Partner A must complete all movements before Partner B starts. 

Posted: April 19, 2017

Thursday, 20th April

Unicorn Daily Challenge

For Time:

150 Double Unders

or

300 Single Unders

Warm-up

Dynamic

Tabata Assault Bike

Strength: Deadlift

Find a 3RM Deadlift 

Take as many sets needed to find 3RM. 

Perform working sets below if you have time****

3x3 @ 75%

3x3 @ 80%

Choices, Choices

You have the option to perform the running conditioning or to make up a WOD that you have missed this week.

Running Conditioning

400m easy

100 FAST

400m easy

2:00 Rest

300m easy

200m FAST

300m easy

2:00 Rest

200m easy

300m FAST

200m easy