9.19.16

change

warm up

coach picks

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Strength:

Back Squat

3×4 @ 75%

3×4 @ 80%

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WOD:

3 rounds

30 cal row

30 C2B

30 med ball sit ups 20/14

RX PLUS: C2B and 20/14

RX : pull ups and 20/14

Scaled: knees to elbow/knees to as high as possible 14/10

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Cool down: 200 m walk

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Extra Credit:

Squat Snatch

4-4-3-3-2-2-1-1

RX PLUS ATHLETES- Squat Snatch***without moving feet***

 

9.15.16

happy hour

Warm up:

coach picks

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Strength:

6 mins to establish a 1 rep max clean and jerk……

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WOD

For Time:

60 cal row

60 thrusters 95/65

RX 60 cals and 95/65

Scaled 50 cals and 75/55

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Cool down: 200 m walk

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Extra Credit: work to a max number of Glute Ham Raises for you. unbroken

9.8.16 MAGGIES WOD

karen

Maggies Warm up

2 rounds

200 m row

10 air squats

bear crawl

perfect stretch

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Mobility

Roll out quads/IT band

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WOD

3r4t

15 cal row

12 burpee box jumps 24/20

9 deadlifts 185/135

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Extra Credit:

5 sets of 5 reps of strict pull ups (or with bands)

8.8.16

photo (2)

Warm up:

coach picks

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Strength:

6 sets

2 front squats

2 jerks

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WOD:

Against a 5 min clock….

50 cal row

max wall balls 20/14

Rest 2 min

Against a 5 min clock….

50 wall balls 20/14

Max cal row

Score is combined reps and calories…

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Cool down: 200 m walk and stretch out your psoas with a KB (don’t know how… ask)

7.13.16

IMG_0227

Warm up

coach picks

_______________________

Gymastics:

practice L sits and freestanding handstand holds

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WOD:

For time:

50 V ups

50 DU

50 cal row

50 DU

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Cool down: 200 m walk

6.14.16 1 RM Deadlift

leg day2

Warm up:

coach picks

____________________

Strength: 1 RM Deadlift

______________________

WOD:

21-15-9

Deadlift 225/155

cal row

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Cool down: 200 m walk

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Cash out: 200 m walking lunges

4.14.16 Bring a friend day!

crossfit gateway drug

warm up

coach picks

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Skill:

pull up- strict/bands/rings or L pull up

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WOD:

30-20-10-5

KB swings 53/35

cal row

dips (box)

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Cool down:

200 m walk

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Extra Credit: 100 DU’s

8.25.15

mirrorflexing

Warm up:

then coaches choice

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Mobility:

lacrosse ball on shoulders

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WOD:

6r4t:

16 cal row

12 push press 115/75

8 t2b

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Cool down:

200 m walk

8.20.15

chLK

Warm up:

20 easy pulls on rower

20 shoulder dislocates

10 v ups

20 med pulls on rower

30 sec small arm circles

3 bridge ups

20 hard pulls on rower

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Strength:

Press

40% x 5

50% x 5

60% x 5

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WOD:

21-15-9

HSPU

cal row

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Cool down:

200 m walk

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Extra credit: 

30 pistols