6.22.17

Warm up

coach picks

__________________________

Mobility:

shoulders

__________________________________

WOD

“Isabel”

30 power snatches for time

135/95

_____________________________________

Cool down: 200 m walk

______________________________________

Extra Credit: 200 m of walking lunges

6.15.17 GRACE

Warm up

Coach picks

_________________________

Mobility: shoulders

_____________________________

WOD:

“Grace”

30 clean and jerks for time

135/95

(Ran in two heats with a 10 min cap)

_______________________________________

Cool down: 200 m walk

_______________________________________

Extra Credit: 200 m lunge walk 

6.2.17 Benchmark girl Helen!

Warm up

coach picks

____________________________

Mobility: shoulders

______________________________

WOD: “Helen”

400 m run

21 kettlebell swings 53/35

12 pull ups

_________________________________

Cool down: 200 m walk

_______________________________________

Extra Credit: 50 burpees

4.27.17

Warm up

coach picks

______________________

Mobility:

shoulders and chest

_____________________________

“Grace”

30 clean and jerks for time

135/95

_________________________

Cool down: 200 m walk

_________________________________

Extra Credit: 150 AMSU

12.23.16

9AM is a GROUP WOD

10-11AM is OPEN gym

4PM is  GROUP WOD
5-6pm is OPEN GYM

10.27.16

superstar

Warm up 

coach picks

__________________________

Strength: 1 RM Deadlift

________________________________

WOD

21-15-9

Deadlift 225/155

Box jump 30/24

_____________________________________

Cool down: 200 m walk

______________________________

Extra Credit: Overhead Squat

3-3-3-2-2-2-1-1-1

10.12.16 KELLY

halloween2

Warm up

coach picks

_________________________

WOD

“Kelly”

5 rounds for time

400 m run 

30 box jumps 24/20

30 wall balls 20/14

__________________________________________

cool down: 200 m walk 

_________________________________

Extra Credit: 

nap nap 

7.15.16 Mary

crossfit dating

Warm up:

coach picks

__________________

Skill:

what do you need to work on?

______________________

WOD:

“Mary”

20 min AMRAP

5 HSPU

10 pistols

15 pull ups

_________________________

cool down:

200 m walk

6.17.16 Heavy Grace

cf got me

Warm up:

coach picks

____________________________

Mobility: shoulders

_____________________________

WOD:

Heavy Grace

30 clean and jerks for time

185/135

_________________________________

Cool down: 200 m walk

10.28.15

warm up:

coaches choice

______________________

Skill/Strength:

Turkish Get ups

3x 10 (alternating arms)

________________

WOD:

4 rounds for time

20 box jumps 30/24

400 m run

________________________

Cool down:

200 m walk