9.22.16

snatch

warm up

coach picks

_________________________

Skill/Strength

6 sets

1 power clean

1 squat clean

2 split jerks

(increase weight)

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WOD

FOR TIME

3 rounds

200 m farmers carry 53’s and 35’s

10 sandbag over the shoulders

10 sandbag squats

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Cool down: 200 m walk

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Extra Credit: Snatch Grip RDL

5 x 3 @ + 10 lb of 1 RM Snatch

8.22.16

er

Warm up

coach picks

__________________________

Strength/skill

6 sets

1 power clean

1 touch and go squat clean

1 split jerk

_______________________________

WOD

3 rounds

20 C2B pull ups

20 ring dips

rest 90 secs

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Cool down: 200 m walk

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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.

_____________________

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

6.30.16

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Warm up:

coach picks

___________________________

Mobility: shoulders and shins

_____________________________

WOD:

For time:

800 m  run 

30 push press 115/75

600 m run 

20 power cleans 135/95

400 m run 

10 deadlifts 185/125

200 m run 

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Cool down: 200 m walk

5.27.16

tired

Warm up:

coach picks

____________________

Skill:

pistols

_______________________

WOD: 18 mins to complete:

9 ring push ups

6 pistols

3 cleans 135/95

9 ring push ups

6 pistols

3  cleans 155/105

9 ring push ups

6 pistols

3  cleans 185/135

9 ring push ups

6 pistols

3 cleans 205/145

9 ring push ups

6 pistols

3  cleans 225/155

Remainder of time accumulate as many calories as possible on Air Bike!

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Cool down: 200 m walk

5.2.16 CROSSFIT DISCO

CF football

Warm up:

coach picks

____________________________

Strength:

1 RM Power Clean

_____________________________

WOD:

Football WOD’s

CrossFit Disco

10-9-8-7-6-5-4-3-2-1

Power Cleans @ 75% BW

pull ups

_____________________________

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

4.12.16 1 RM clean and jerk

  • weightlifting singlet

Coach picks

_________________

Strength:

1 RM Clean and Jerk

___________________

WOD:

5 rounds for time

(65% of your 1 RM)

1 power clean

1 full clean

1 full clean and power jerk

1 full clean and split jerk

200 m run

___________________________________

Cool down:

200 m walk

3.3.16

little mermaid

Warm up:

coach picks

_______________________

Mobility: 

10  mins of whatever you need

________________________

WOD:

21-15-9

Power Clean 135/95

Power Jerk 135/95

_____________________________

Cool down: 

200 m walk then roll everything out. Tomorrow is 16.2

9.3.15

images (3)

Warm up:

coaches choice

_________________________

Mobility:

foam roll the lats

and lacrosse ball on scapula

_______________________

WOD:

25 burpees

25 power cleans 135/95

25 burpees

EMOM: 7 wall balls 20/14

On “go” start WOD with burpees, after 1 min. interrupt whatever you are doing to do your 7 wall balls.

After you drop the WB pick back up wherever you left off until the next minute.

WOD borrowed from the Box Magazines December 2014 issue.

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Cool down: 200 m walk