29.2.2016

Warmup

3min Row/run/bike
Couch Stretch 1/1
Banded Front Rack :30 sec each side
Coach led lunge/squat stretch


Strength

Front Squat
5-5-5-5-5-5

Barbell Warmup for WOD


WOD

4 Rounds
 
5 Heavy C&J
90 Sec DU

Rest 1:30 between rounds


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26.2.2016

CrossFit Open WOD 16.1

Rx’d

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge (95/65)
8 burpees
25-ft. overhead walking lunge (95/65)
8 chest-to-bar pull-ups

Scaled

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge (45/35)
8 burpees
25-ft. front rack walking lunge (45/35)
8 jumping chin-over-bar pull-ups

Note:

We will run this in heats for the regular Friday class.  If you are competing in the Open (there's still time...GO SIGN UP!) and want to do the workout on Saturday, please coordinate with one of the coaches via facebook or by posting on our page.

25.2.2016

Warmup

BB ONLY Warmup 2 rounds,5 reps each:
FS
Strict Press
Push Press
Push Jerk
BS
Behind neck Push Jerk
OHS
Snatch Balance

WOD

Row 1000 m x 3+ mobility, rolling out, stretching

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24.2.2016

Warmup

suicide sprints down/back x 5, getting faster each one.

PVC: 2 rounds:
10 pass thru
10 FSF. rack banded stretch on rig.

Strength

FS: 12 min, heavier than last week: 3 reps every 2 min.


WOD

21-18-15-12-9-6-3

Shoulder to Overhead (95/65)
Pistol squats

23.2.2016

Warmup

WU:ROW 3 minBanded strict press,


Strength/Skill

Hollow to Super on rig+ kip swings 2+2x4 rounds

Then: 5 min AMRAP1 pull up+1 T2B, 2/2, 3/3, 4/4...


WOD

7 min amrap:

12 wall balls (unbroken)
15 cal row

-Rest 3 min-

7min Amrap:

12Kb swings 35/55
12 Abmat situps
30 DU's(this needs to be sprint/unbroken)

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22.2.2016

Warmup

2 Min DU’s

3 rounds:

4 Plate OH Lunges10 Band Pull Apart


Strength/Skill

For 10 MIN
3 position pause Snatch DL From bottom, then from top X 5 reps, build to heavy.

For 10 MIN
 1 rep Hang Snatch, build to heaviest within time.


WOD

16 min AMRAP #95/65
5 Power Snatch 95/75
7 Sumo DL High Pull
15 Bar facing Burpees

19.2.2016

Family Day!

18.2.2016

Warmup

10 Passthru/ATW’s then: partner assisted stretch in superman position

2 sets:
20 jumping jacks
1 wall walks


Skill

EMOM: 9 min
1)*6-8 strict Pullups with 2 sec. hold at the top
2)*20 Hollow Rocks
3) *4 kip swings + 6 T2B

Advanced Options:
*6 weighted pullups or 6 strict C2B


WOD
For time:


30 Handstand Push-Ups
40 Pull-Ups
50 KB Swings
60 Sit-Ups
70 Burpees


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17.2.2016

Warmup

EMOM:

-mtn climbers
-air squats
-inchworms


Banded warm up: shoulders
BB: squat stretch, and warm up for snatch movements


Strength

6 Sets
from the floor: 1 snatch- balance+ 2 OHS
build to a heavier but controlled weight: 6 sets (75% as a guide)

WOD

*5 box jumps 5 *push ups


Work for 1 min/ rest 1 min
Work for 2 min/ rest for 1 min
Work for 3 min/rest 1 min
work for 3/ rest 1
work for 2/rest 1
work for 1/

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16.2.2016

Warmup

500m/400m row/ run
squat stretch, lunge stretch, banded stretches on rig


Strength

FS 12 MIN:

3 reps every 2 min
Tempo: 3 down, 3 in bottom
strait into 2x8 BS at same weight

WOD:

Five rounds for time of: #135/95

12 Deadlift (135/95)
9 Hang power Cln. (135/95)
6 Front Squat (135/95)
5 Push Jerk (135/95)


Extra work:
elevated ring rows:
3x10


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