2025/09/30
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Clean
WOD
10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)
*(）内はRX'ｄの重さ
自分ができる重さにアジャストして行ってください
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
5 reps ( Back or Front ) 3↓1keep 1↑
super sets with
10 single leg glutes bridges
WOD1
3R for time;
15 Deadlidt ( DB or BB)
15Wall Ball
15/12 Calories on row
15 Burpee
＜HIIT＞
W-Up
Coach's Choice
WOD1
2sets of (30s on/30s off))
1) Box Jump
2) DB Deadlift
3) Wall Ball
4) Wall Walk
5) Rest
WOD2
3R For time:
200m Run/ row
15 Burpee
15 Sit Up
WOD3
Tabata
o) Hollow Hold
e) Bicyle Sit Up
WL
2025/09/29
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3 sets of:
Candlestick Leg Lift x 10/20 reps
Straight Body Sit-Up x 15/30 reps
Seated Piked Single Leg Lift x 20/40 reps
Lalanne Push-Up x 10 reps
Prone Flutter Kick x 20/40 reps (each leg
WOD
For time;
60 Alt DB Snatch
60 Sit Up
60 Lateral Burpee Over the DB
800/700m Row
*ad: 80reps each
**21min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of
10/10 Single Leg Deadlift
10 DBs Step Up "
WOD1
"For time; 12mi cap
50 DUs /75Singel
25 DB Snatch
50DUs /75 Single
25 KB Swing
50DUs /75 Single
25 Sit Up"
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
Coach's Choice
WL
2025/09/28
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"1. KB Snatch Progression
・High Pull Drill – Pull KB to chest height with one arm
・Punch Through Drill – Flip wrist and punch overhead
・Half Snatch – Swing → High Pull → Rack → Back down
・Full Snatch – Light KB, 3–5 reps per side × 3 sets
2. KB Swing + KB Snatch Complex
5 reps Complex (1 Russian Swing + 1 KB Snatch) per side × 4 rounds
Rest 60 sec between rounds
Recommended: light–moderate KB (16/12 kg)
Focus: solid form, unbroken sets
WOD
"For time of ;
200m Row
8 Power Snatch ( 43/25)
10 Push Up
200m Row
8 Power Snatch
8 Push Up
200m Row
8 Power Snatch
6 Push Up
*11min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
PUsh Press
3x10 reps
WOD1
"scale
200m Run
8 Deadlift 50/35kg
10 Ring Row
200m Run
8 Deadlift 50/35kg
8 Ring Row
200m Run
8 Deadlift 50/35kg
6 Ring Row
Cap 11min
＜HIIT＞
W-Up
Coach's Choice
WOD1
tabata
1) Push Up
2) Cross V-Up
WOD2
"""scale
200m Run
8 Deadlift 50/35kg
10 Ring Row
200m Run
8 Deadlift 50/35kg
8 Ring Row
200m Run
8 Deadlift 50/35kg
6 Ring Row
Cap 11min
WOD3
Coach's Choice
WL
2025/09/27
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice
power Clean+ Front Squat for 10minutes
WOD
Omiya vs Urawa Open Week3
"Ad
For time:
200m Run
10 Deadlift 100/70kg
20 Pull ups
200m Run
10 Deadlift 100/70kg
10 C2B
200m Run
10 Deadlift 100/70kg
5 Bar Muscle up
Cap 11min
Rx
For time:
200m Run
8 Deadlift 80/50kg
12 Pull ups
200m Run
8 Deadlift 80/50kg
8 C2B
200m Run
8 Deadlift 80/50kg
1 Bar Muscle up
Cap 11min
scale
200m Run
8 Deadlift 50/35kg
10 Ring Row
200m Run
8 Deadlift 50/35kg
8 Ring Row
200m Run
8 Deadlift 50/35kg
6 Ring Row
Cap 11min
*すでにやったメンバーは
DL→Power Clean
で行ってください！
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift 3x 8reps
weighted Shit Up 3x 8reps
WOD1
"scale
200m Run
8 Deadlift 50/35kg
10 Ring Row
200m Run
8 Deadlift 50/35kg
8 Ring Row
200m Run
8 Deadlift 50/35kg
6 Ring Row
Cap 11min
＜HIIT＞
W-Up
Coach's Choice
WOD1
Card Core For 6minutes
WOD2
"""scale
200m Run
8 Deadlift 50/35kg
10 Ring Row
200m Run
8 Deadlift 50/35kg
8 Ring Row
200m Run
8 Deadlift 50/35kg
6 Ring Row
Cap 11min
WOD3
Coach's Choice
WL
1) Back Squat 3rep x 5sets
*脚の踏ん張りを意識（ここでオールアウトしない程度）
2）Sntach High Pull 3x 3
*ストラップ使って高く引き上げる（70%前後）
**慣れてるメンバーはパンダ
3) Snatch Find 1RM for today!
4）Clean High Pull 3x3
5) Clean find 1Rm for today !
6) Jerk 3reps x 6sets
2025/09/26
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Split Jerk
3reps x 6sets
in 12minutes
WOD
On a 16:00 Running Clock
First 2 Rounds
6 Power Snatch 50/40kg
6 Toes to Bar
If completed before 4:00, add 4 minutes and continue:
2 Rounds of
11 Clean & Jerk 50/40kg
10 Pull Ups
If completed before 8:00, add 4 minutes and continue:
2 Rounds of
11 Thrusters 50/40kg
10 Chest to Bar Pull Ups
If completed before 12:00, add 4 minutes and continue:
2 Rounds of
9 Lateral Burpees Over the Bar
4 Bar Muscle Ups
*Each section is 2 rounds. If you finish within 4:00, you move on to the next stage!
Scale the weight so you can keep progressing.
Have fun, go for it, and good luck everyone!
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
6 BSQ/FSQ
8 Dips
10 Heavy KB swing
WOD1
AMRAP10
10/8 Cals row
10 Clean & Jerk
＜HIIT＞
W-Up
Coach's Choice
WOD1
For time of
400m Run
50 Goblet squat
50 single KB Push press(25ea)
WOD2
For time of
400m Run
50 Goblet squat
50 single KB Push press(25ea)
WOD3
CORE
4min Elbow Plank
*accumulate
WL
a)
Clean Deadlidt @85% 3reps x 5reps
b)
Clean 3reps x 8reps or Max Reps
c)
Snatch High Pull
3x3
d)
Snatch
3x5reps
e) Jerk
3x6reps
2025/09/25
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Kipping
EMOM 10:
2-4 bar muscle-ups
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have. Choose from chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
WOD
For time;
30 double-unders or :45 double-under attempts
35 burpees
30 double-unders or :45 double-under attempts
25/35-cal row
30 double-unders or :45 double-under attempts
35 toes-to-rings/ T2B
30 double-unders or :45 double-under attempts
35 Russian KB swings (35/53 lb)
30 double-unders or :45 double-under attempts
*ad: 50 reps each
**time cap 22min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of
10 Sumo Deadlift
10 Arnold Shoulder Press
WOD1
for time;
50/42 Cals row
20 Devil's Press
＜HIIT＞
W-Up
Coach's Choice
WOD1
"For time of
10 KB Swing
10 DIps
10 Ring Row
10 Burpee
10 Sit Up "
WOD2
"EMOMx16 *score; total calories + reps
1) Max Row
2) Max Bike
3) Max Box Jump Over
4) Rest
"
WOD3
"Tabata
o) Slow Mt.climber
e) Hollow HOld "
WL
スバルチョイス！
2025/09/24
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Overhead Squats.
5x5 @8RPE
Rest 2:00 Between Sets
.*advanced; ケトルベルとバンドでぶら下げましょう！
WOD
2-2-2-3 Minutes Work / 1:00 Rest
8 Handstand Push-Up
15/12 Cal Row In Remaining Time,
Max Rep of American KB Swing (70/50lbs)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Core (40s on/20s off ) x3sets
1)Plank Plate Tap
2) Half Kneling wood chop with plate (20s each)
3) Lying Side Heel Tap
4) Hollow Rock
*beginner; 30 on/30 off "
WOD1
AMRAP9
20 Reverse Lunge + High Knee
20 Lateral Lunge + Toe Touch
20 Skater Hop with MB
20 Wall Ball
20 KB Swing
＜HIIT＞
W-Up
Coach's Choice
WOD1
Tabata Jump Rope
WOD2
"3rds (not for time)
6 Heavy KB Swing
12 Goblet Squat
24 DBs Lunges
WOD3
For Time (14min)
10 Burpee
20 Ring Row
30 Sit Up
40 Box Jump
50 Hang Knee Raise
400m Row
*400 Run, 800m Bike
WL
