8.23.16

tired

Warm up

coach picks

_________________________

Strength: Back Squat 5 x 10 add 5 lbs

______________

WOD

2 rounds

200 m run 

200 m farmers carry 2×70/53

20 turkish get ups 70/53

rest 3 mins

_______________________________________

Cool down: 200 m walk 

_______________________________

Extra Credit: front rack lunges 5 x 10 (increase weight)

 

8.18.16

shirts off

warm up

coach picks

_____________________

Strength: 

Back Squat

5 x 10 add 5lbs 

rest 60 secs

_____________________________

WOD:  

5 rounds

3 mins work.. 

500 m row

max reps handstand push ups

_______________________________

Cool down: 200 m walk

_______________________________

Extra Credit: 

MOBILITY- Lacrosse ball on scapula

8.1.16

images7Z10T0CG

Warm up:

coach picks

________________

Strength:

Back Squat 5 x 10 add 5 lbs each set

rest 60 secs

____________________

WOD:

3 rounds

7 Squat Snatch 135/95

21 wall balls 20/14

7 bar muscle ups

21 wall balls 20/14

_________________________

Cool down:

200 m walk

4.21.16 Bear Complex

bear

Warm up:

coach picks

______________________

Mobility:

hips

________________________

WOD:

The Bear Complex

7 sets:

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Rest as needed between rounds. Add more weight each set. Do not set barbell down till set is complete.

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

_______________________________

Cool down:

20o m walk

1.15.16

amrap

Warm up:

coach picks

____________________

Strength:

Back Squat

65% x 5, 75% x 5, 85% X 5

_______________________________

WOD:

14 min AMRAP

10 Back Squat 155/105 (bar must come from ground)

10 ring dips

200 m run

________________________________

Cool down:

200 m walk

10.5.15 BASELINE and Friends and Family weeks starts

download (3)

Warm up:

coaches choice

(air squat included in the warm up and go over proper form)

___________________

Strength:

1 RM Back Squat

____________________

WOD:

(Ran in two heats)

“Baseline”

500 m row

40 air squats

30 AMSU

20 push ups

10 pull ups

____________________________

Cool down:

200 m walk

9.8.15

lego weights

Warm up:

Coaches choice

_______________

Strength:

Back Squat

65% x 5

75% x 5

86% x 5

_______________

WOD:

100 kb snatches for time 53/35

every 2 mins = 5 HSPU

___________________

Cool down:

200 m walk then lacrosse ball on scapula

9.4.15 Skills

crossfit

Warm up:

coaches choice

______________________

Strength: 1 RM

Back Squat

______________________

WOD:

12 min EMOM

2 skills of your choice alternating EMOM

coach will give you your rep scheme

____________________________________

Cool down:

200 m walk

7.24.15

arthur

Warm up:

400 m run

12 kb thrusters (6 each arm)

perfect stretch across box floor

15 shoulder dislocates

10 air squats

30 sec hollow body hold on bar

10 wrist rotations each side

_________________

Strength: 

1 RM Back Squat

________________

WOD:

20 min AMRAP

50 DU’s

30 wall balls 20/14

10 t2b

_____________________

Cool down: 200 m walk

 

 

7.23.15 Strength day

arnold

Warm Up:

400 m run 

crab walk from wall to wall

10 mountain climbers

10 jumping air squats

15 banded good mornings

______________

Mobility:

QL and psoas

_______________

Strength:

Clean and Front Squat

65% x 5

75% x 5

85% x 5

_____________

 WOD:

As many DU’s as possible in 5 mins. 

_________________________

Cool down:

200 m walk