8.13.16

WOD:

For time:

1600 m run

40 pull ups

15 deadlifts 275/185

800 m run

20 CTB

15 power cleans 185/125

400 m run

10 bar muscle ups

15 snatch 135/95

7.15.16 Mary

crossfit dating

Warm up:

coach picks

__________________

Skill:

what do you need to work on?

______________________

WOD:

“Mary”

20 min AMRAP

5 HSPU

10 pistols

15 pull ups

_________________________

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

4.25.16 1 rep max OHS

dont lose that butt

warm up

Coach picks

___________________

Strength: 12 mins to find__

OHS 1 rep max

____________________________

WOD:

21-15-9-6-3

Wall balls 20/14 to the 11’/10′ targets

DU

pull ups

___________________________

Cool down:

200 m walk

_______________

Extra Credit: 20 pistols

3.2.16

images (24)

Warm up:

Coach picks

______________________

Mobility:

roll out lats and psoas

________________________

WOD:

12  min AMRAP

6 HSPU

8 pistols

10 pull ups

_________________________________

Cool down:

200 m walk 

11.9.15

nelson

warm up:

coaches choice

______________________

Strength: Deadlift

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

__________________________

WOD:

“Tabata”

DU’s

Goblet squats 53/35

HSPU

Overhead KB squats  53/35

__________________________

Cool down:

200 m walk

_____________

Extra Credit:

3 sets of 30 sec plank holds

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