12.1.16

Funny-Christmas-53

Warm up 

coach picks

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Strength: 

1 RM Squat clean

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WOD
4 rounds

Against a 4 min clock…. 

30 cal row

15 hang squat cleans 115/75

with remaining time… 

Max HSPU 

rest 2 mins..

RX plus is cals on the Air Bike!

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Cool down: 200 m walk 

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Extra Credit: Death by…. 

pull up 

CTB

Bar MU

(min 1 do 1 of each… min 2 do 2 of each… etc etc etc till failure)

9.16.16

friday

Warm up

coach picks

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Partner WOD

For time:

100 DU

800 m run

50 HSPU’s

30 BMU

800 m run

100 DU

(all work can be split besides the runs *run together*)

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Cool down: 200 m walk

________________________________

Extra Credit:

Front Squat

3-3-3-3-3

8.12.16

Clint

Warm up:

coach picks

_______________

Strength:

EMOM until failure….

1 power clean + push jerk

*start at 135/95 and increase 10 lbs each minute.

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WOD:

For time:

50 AMSU

25 HSPU

50 AB Cals

25 HSPU

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Cool down: 200 m walk

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Extra Credit: Practice handstand walks

7.29.16

images2CUPXKBF

Warm up:

coach picks

______________________

Strength:

DB strict press

3x till failure with a moderate weight for you!

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WOD:

2 rounds for time:

1000 m row

50 DU

25 HSPU

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Cool down: 200 m walk

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Extra Credit: 3 sets ME plank holds

7.15.16 Mary

crossfit dating

Warm up:

coach picks

__________________

Skill:

what do you need to work on?

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WOD:

“Mary”

20 min AMRAP

5 HSPU

10 pistols

15 pull ups

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cool down:

200 m walk

6.29.16

Warm up:

coach picks

_________________

WOD:

21-15-9

C2B

HSPU

Ring dips

floor press 135/95

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Cool down:

200 m walk

6.24.16

Warm up:

coach picks

________________

Strength: Back squat

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

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WOD:

For time:

100 KB snatches for time 53/35

every 3 mins complete 5HSPU

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Cool down: 200 m walk

6.15.16

images

Warm up:

coach picks

_____________________

Mobility: shoulders

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WOD:

Gymnasty Chipper

50 AMSU

40 air squats

30 box jumps 24/20

20 HSPU

15 ring dips

10 Bar Muscle Ups

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Cool down: 200 m walk

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Extra Credit: 20 foot handstand walk

5.31.16

dubs

Warm up:

coach picks

________________

Mobility:

QL with lacrosse ball, glutes with foam roller, quads…. anything else Murph destroyed

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WOD:

21-15-9

Thrusters 45/35

box jump 24/20

HSPU

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Cool down:

200 m walk

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Extra Credit:

As many double unders as possible in 1 min

5.13.16

getting wheysted

warm up

coach picks

______________________

Strength: Power jerk

75% x 5, 85% x 3, 95% x1+

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WOD:
10 HSPU 1 KB Swing 70/53

9 HSPU 2 KB Swings 

8 HSPU 3 KB Swings

7 HSPU 4 KB Swings

6 HSPU 5 KB Swings

5 HSPU 6 KB Swings

4 HSPU 7 KB Swings

3 HSPU 8 KB Swings

2 HSPU 9 KB Swings

1 HSPU 10 KB Swings

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Cool down: 200 m walk