8.3.16

imagesQLZ4QMQQ

Warm up:

coach picks

________________

Strength:

3 rounds

max weighted pull ups @ 35/25 #’s

rest 3o secs

max weighted dips at 35/25 #’s

rest 1 min

___________________________

WOD:

5 rounds for time:

400 m run

25 burpees

____________________

Cool down:

200 m walk

5.3.16 HERO WOD MOORE

david moore

warm up

coach picks

______________

Strength:

Power Jerk

70% x 3, 80% x 3, 90% x 3+

_____________________

WOD:

“Moore”

Officer David S. Moore, 29 died on January 26, 2011 from gunshot wounds suffered on when he stopped a stolen vehicle and the driver opened fire at him.

20 min AMRAP

1 rope climb

400 m run

max rep HSPU

__________________________________________________

Cool down:

200 m walk

2.24.16

Squirrel_Rope_Climbing_Hanging

Warm up:

coach picks

________________

Skill:

rope climbs

________________________

WOD:

3 rounds for time:

400 m run

3 rope climbs

10 back squats 155/105 (can come from rack)

________________________________

Cool down:

200 m walk

2.16.16

success

Warm up:

coach picks

____________________

Strength:

Snatch

70 x 3, 80 x 3 , 90 x 3 (full)

______________________

WOD:

4 rounds for time:

12 floor press 95/65

(like bench but from the floor)

400 m run

_______________________

Cool down:

200 m walk

2.9.16

images0TIJAQJZ

Warm up

coach picks

____________________

Strength

1 RM Back Squat

___________________________

WOD:

For time:

800 m run 

25 ring dips

50 DU

600 m run

25 HSPU

75 DU

400 m run

25 burpees

100 DU  

30 min time cap.

____________________________________

 Cool down:

200 m walk  and roll out lats

2.1.16

CFATB SofA

Warm up:

coach picks

____________________

Strength:

Dead Lift

40% x 5, 50% x 5, 60% x 5

____________________________

WOD

4r4t

400 m run

20 AMSU

20 burpee box jumps 24/20

10 Sumo Deadlift High pulls 75/55

__________________________

Cool down: 200 m walk and roll out glutes and hammies

___________________

Extra Credit: Work on Double unders

100 for the proficient athlete

75 for the so so

50 for the “uhhhh ok I suck sometimes”

25 for the “I can do 2 or 3”

100 UNBROKEN singles for those that just smack themselves with the rope repeatedly 

1.22.16

gains

Warm up:

coaches choice

_________________

Back Squat

70% x 3, 80% x 3, 90% x 3

______________

WOD:

 400 m run

then

21-15-9

Front Squat 135/95

burpee box jump 24/20

then

400 m run

______________________________

Cool down-

200 m walk 

12.16.15 NICOLE

santa rings

warm up:

coaches choice

__________________

Mobility:

IT band 

________________________

WOD:

“Nicole”

20 min AMRAP

400 m run

max rep pull ups

(note amount of pull ups completed for each round)

_________________________________

Cool down:

500 m row

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

10.20.15 HELEN

kbhalloween

Warm up:

coaches choice

_____________________

Mobility:

sheer the lats

____________________

                                                                                                                              Helen                                                                                                                           

3r4t

400 m run

21 KB swings 53/35

12 pull ups

____________________________

cool down:

200 m walk