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WOD – Friday – 01/23/15

WOD – Friday – 01/23/15

  Benchmark Friday….   A) Every 90 seconds x 8 sets perform the following complex: 1 Snatch Pull + Snatch. Start at 60% and Increase weight   B) Isabelle – 30 Snatch for Time. 135/95. (Full or Power is fine)   C) 1,500m Cool down Row  

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WOD – Friday – 01/23/15

  CHIPPER FRIDAY!! 500m Row (buy-In) Then 3 Rounds: 40 d/u (80 singles) 30 Squats 20 KBS (53/35) (35/25) 10 HR Push Ups

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WOD – Thursday – 01/22/15

A) 2 rounds (NFT) 200m Row 5 burpees 10 air squats 200m run B) 15-12-9-6-3 Man Makers (don’t let them go too light!) Wall Ball Shots (20/14) a (14/8) i 100m Sandbag Run every round C) 5 min: 20 sec on/20 sec rest, alternate the movements after […]

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WOD – Thursday – 01/22/15

WOD – Thursday – 01/22/15

  A) Hip & Hamstring stretch by coach   B) Death by 10 Meters Min 1: Run 10m Min 2: Run 20m Min 3: Run 30m Min 4: Run 40m Continue pattern as long as possible. 10m shuttle sprints   C) 21-15-9 KB Swings 70/53 (overhead) Burpee Box Jump Overs […]

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WOD – Wednesday – 01/21/15

WOD – Wednesday – 01/21/15

  A) EMOM 9: Min 1: 20m Bear Crawl Min 2: 7 burpees + 7 Box Jumps Min 3: 20 Russian Twists 20/14   B) Bench Press:4 x 4. Increasing. Post heaviest set of 4. (Take 2-3 warm-up sets first)   C) AMRAP 15: ‘Shoulder Smoker’ 5 […]

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WOD – Wednesday – 01/21/15

400m Run 15 pull ups 15 medball cleans (20/14) 400m run 12 pull ups 12 medball cleans 400m run 9 pull ups 9 medball cleans 400m run 6 pull ups 6 medball 400m Run 3 pull ups 3 medball cleans Scale Beginners to 200m Runs & Ring […]

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WOD – Tuesday – 01/20/15

A) 800m Indian Run Set up two lines if nec, one for slower runners, one for advanced   B) 4 min AMRAP: 25 Squats 30 sec self timed plank hold 2 min rest 4 min AMRAP: 25 Mickey’s Mountain Climbers (K2E) 15 sec self timed wall sit […]

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WOD – Tuesday – 01/20/15

WOD – Tuesday – 01/20/15

  Lauren Fisher holds an L-Sit after her swim, at Wodapalooza.   A) 2 Rounds NOT for Time – Any Order 1 Rope Climb 10 GHD’s or 10 Hollow Rocks 10 DB Hang Squat Clean Thrusters – chose weight   B) Back Squat 3 @ 70% 3 […]

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WOD – Monday – 01/19/15

A) 5 Minutes of Double Under practice   B) 3 Rounds For Time: 30 Dubs (scale to 60 singles) 20 Wallballs  (20/14)-A,  (14/8)-I 10 Pull-ups 5 Push-ups

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WOD – Monday – 01/19/15

WOD – Monday – 01/19/15

  Awesome performances this weekend at the biggest CrossFit competition in the world outside of  The CrossFit Games! A) EMOM 9: Min 1: 8-10 TTB Min 2: 30 seconds of Double Unders – OR 40 Dubs. Whichever comes first Min 3: 8-10 Ring Rows 21×1* *2 1×1 […]

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