9.15.16

happy hour

Warm up:

coach picks

______________________

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

8.20.16

CFATB SofA

SATURDAY WOD

For time: 

1 mile run 

100 thrusters 75/55

100 snatches 75/55

1 mile run

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

5.24.16

ohs

Warm up

coach picks

_______________________

Partner/team WOD: 

100 thrusters 95/65

100 OHS 95/65

100 power snatches 95/65

E2MOM  partners/team complete 3 burpees

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Cool down: 

200 m walk

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Extra Credit: 30 secs to get Max Cals on Air Bike

5.16.16

squats

Warm up

coach picks

_______________________

Strength: Front Squat

75% X 5, 85% X 3, 95% X 1+

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WOD:

21-18-15-12-9-6-3

thrusters 95/65

200 m run

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Cool down: 200 m walk 

4.5.16

box misses me back

Warm up:

coach picks

_________________________

Strength:

OHS

70% x 3, 80% x 3, 90% x 3

___________________________

WOD:

15-10-6

Thrusters 165/115

Bar Muscle ups

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Cool down:

200 m walk

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Extra Credit: 50 AMSU for time (log in your WOD log book)

1.12.16 14.5

relax

Warm up:

coaches choice

_____________________

Mobility:

psoas

_______________________

WOD:

CrossFit Open WOD 14.5

21-18-15-12-9-6-3

Thrusters 95/65

burpees

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Cool down:

200 m walk

12.11.15 Partner WOD

snowman

Warm up:

coaches choice

___________________

Strength:

1 RM Thruster

_________________

WOD: 

Partner WOD:

3 rounds for time:

50 cal Air Bike

30 thrusters 95/65

10 partner burpees (in sync)

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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

10.26.15

smells funny

Warm up:

coaches choice

____________________

Mobility:

shoulders

_________________________

WOD:

 4 rounds of: :45 on/ :15 off

thrusters 95/65

DU’s

push ups

Russian KB swings 70/53

rest

Score is max reps, scored separately at each station.

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cool down:

200 m walk

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Extra Credit:

1 mile run 😉