8.4.16

warm up:

coach picks

_________________

Mobility:

chest, shoulders, traps with lacrosse ball

_____________________

WOD:

AMRAP 3 mins of:

1 shoulder press 115/75

3 push press 115/75

5 push jerks115/75

AMRAP 3 mins of :

30 KBS then ME DU

AMRAP 3 mins of: 

push ups

** Rest 3 mins between each

_____________________________

Cool down: 200 m walk 

6.30.16

13082668_1587551894894308_6710330782027855751_n

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 

_________________________________

Cool down: 200 m walk

5.17.16

destroyed workout

Warm up:

coach picks

____________________

Mobility:

shoulders

__________________________

WOD:

5 rounds for time:

1 clean (full) 155/105

3 push press 155/105

5 split jerk 155/105

7 C2B

________________________

Cool down: 

200 m walk 

__________________________

Extra Credit: 

25 goblet squats

5.5.16

crossfit strong

Warm up:

coach picks

__________________

Strength:

Front Squat

65% x5, 75% x 5, 85% x 5+

_______________________ 

WOD:

3r4t

20 box jumps 24/20

15 front rack lunges (in place) 115/85

10 push press 115/85

____________________________________

Cool down:

200 m walk 

_______________________________________

Extra Credit: 

Max Effort Plank (on forearms)

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

2.19.16 Fight Gone Bad

skys the limit

Warm up:

coach picks

____________________

Mobility:

shoulders with bands

___________________________

WOD:

Fight Gone Bad

3 rounds of:

1 min ME work at each station

Wall Balls 20/14

SDHP 75/55

Box jumps 24/20

push press 75/55

row for cals

1 min REST

___________________________________

Cool down: 200 m walk

1.6.16

a5f9a9ab67d7d3d8aed555bd47eb5cc9

Warm up:

coaches choice

___________________

Skill:

Split snatch

___________________________

WOD:

5 Rounds for Max Reps

1 min row for cals

1 min push press 75/55

1 min box jumps 24/20

1 min rest

____________________

Cool down: 200 m walk 

12.8.15

christmas

Warm up:

coaches choice

______________________

Skill:

C2B

____________________

WOD:

For time:

20 hang cleans 95/65

20 dips

20 front squats 95/65

20 c2b

20 push press 95/65

* Every 2 mins stop and complete 10 AMSU*

15 min time cap.. Scale accordingly.

_________________________

cool down:

200 m walk 

11.5.15

thankful

Warm up:

coaches choice

______________________

Mobility: coaches choice

_____________________________

WOD:

20 thrusters

20 Sumo Deadlift high pulls

20 push presses

20 Overhead Squats

20 front squats

On the minute- 5 burpees

Rx- 95/65

_____________________

Cool down:

200 m walk

10.29.15

imagesKJVMY9GS

warm up:

coaches choice

_____________________

Strength:

Press 70% x3, 80% x 3, 90% x 3

_____________________

WOD:

21-15-9

ring dip

push press 95/65

__________________

Cool down:

200 m walk