Blog Archives

12/30/2017

12/29/2017

Saturday Class time at 8 AM

Team WOD - Teams of 3

Partners keep rotating on the 200 Meter Run as the other 2 Partners chip away at each Stations Task. Only 1 partner (besides the runner) can work at a time. Break up as you wish.

Station #1 (Yes, this station will probably change)
200 Meter Sandbag Run - Light L1, Moderate L2 Heavy L3

Station #2
100 Calorie Assault Bike

Station #3
100 Calorie Row

Station #4
100 Thrusters - 65/45 L1, 95/65 L2, 135/95 L3

Station #5
100 Pull Ups - Ring Rows L1, Pull Ups L2, C2B L3 --- 2 Scores:
Total Meters Run
Time

WOD 12/29/2017

12/28/2017

Skill: Full Clean Technique - 10 Mins Practice
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Clean
Dip + Jump + Power Clean + Front Squat
Dip + Jump + Full Clean
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Clean Complex: 3 Power Clean + 3 Clean Pulls + 3 Full Hang Cleans
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WOD: 10 Rounds
On a 1 Min Clock
5 Deadlifts - 135/95 L1, 225/155 L2, 315/225 L3
Max Burpee over Barbell
rest :30 between each round
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Extra Credit: One Arm Strict DB Press - 3 x 10 Reps (each arm)

Wod 12/28/2017

12/27/2017

WOD - For time: Compare to 05/24/17

Air Assault - 300 Calories
Row - 3K
Run - 3K (1.86 miles)
*Break up as you wish

Wod 12/27/2017

12/26/2017

Skill Work: Hand Stand Push Ups or Hand Stand Walks
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Workout Prep: Go over movement patterns and standards

WOD: 2014 CrossFit Open Workout 14.4
14 Min AMRAP
60 Calorie Row
50 T2B
40 Wall Ball - 20/14
30 Cleans - 135/95
20 Muscle Ups or 20 C2B Pull Ups (scaled)
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Extra Credit: 100 Meter Sled Push

WOD 12/26/2017

12/25/2017

Skill: Full Snatch Technique - 10 Mins Practice (PVC, Technique or Bare Bar)
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Snatch
Dip + Jump + Power Snatch + OH Squat
Dip + Jump + Full Snatch
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Snatch Complex: 3 Snatch Grip Deadlift + 3 Snatch Grip High Pulls + 3 Hang Full Snatch - 5 Attempts to hit a 1 Rep Max
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WOD: 2 Rounds of - 3 Min Max Reps
5 Burpees
3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
10 Cal Assault Bike
2 Min Rest

3 Min Max Reps
5 T2B
3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
10 Cal Row
2 Min Rest
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Extra Credit: Plank Holds - 3 x 60 Second Holds

WOD 12/23/2017

12/22/2017

Class time at 8 AM.
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“12 Days of Christmas”
1 - 100 Meter Row
2 - Deadlifts - 135/95 L1, 185/135 L2, 275/185 L3
3 - Push Ups L1, HSPU L2 & L3
4 - Front Squats - 95/65 L1, 135/95 L2 & L3
5 - Ring Rows L1, C2B Pull Ups L2, Bar Muscle Ups L3
6 - Power Cleans - 95/65 L1, 135/95 L2 & L3
7 - Double Unders 70 Jump Rope L1, x 5 (35) L2 & L3
8 - Box Jumps - 20/16 L1, 24/20 L2, 30/24 L3
9 - S2O - 95/65 L1, 135/95 L2 & L3
10 -10 Calorie Assault Bike
11 - Burpees
12 - 120 Ft (down and back) Sled Push , 90/50 L1, 180/100 L2 & L3

Day 1 100 M Row,
Day 2 2 DL + 100 M Row,
Day 3 3 HSPU + 2 DL + 100 M Row,
Day 4 4 FS + 3 HSPU + 2 DL + 100 M Row,
etc…………

WOD 12/22/2017

12/21/2017

Lift: Clean Complex
Power Clean + Hang Full Clean + Jerk
5 x 1 Rep @ 70% of 1RM Clean and Jerk
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Lift: Shoulder Press
10-10-10
Find a heavy set of 10 Reps on last set
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WOD: 8 Mins
30 Seconds Max Effort Row
30 Seconds Recovery Row (very slow)
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Extra Credit: Glute Ham Sit Ups - 3 x 12-15

WOD 12/21/2017

12/20/2017

WOD: Part A - 3 Min AMRAP
3 Air Squats L1, Jump (6 inch) Air Squats L2,  Alt Pistols L3
6 Ring Row L1, Pull Ups L2,  C2B Pull Ups L3
9 Thrusters - 65/45 L1, 95/65 L2, , 135/95 L3
rest 2 Mins
Repeat 3 times, take a 10 Min Break then

Part B - 3 Min AMRAP
3 Thrusters - 65/45 L1, 95/65 L2, , 135/95 L3
6 Ring Row L1, Pull Ups L2,  C2B Pull Ups L3
9 Air Squats L1, Jump (6 inch) Air Squats L2,  Alt Pistols L3
Repeat 3 times, then finished
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Extra Credit: Close Grip Bench Press - 3 x 8 Reps

WOD 12/20/2017

12/19/2017

Part A: 20 Min AMRAP
15 Burpees - As Fast As Possible
30 Calorie Row

10 Min Rest

Part B: 20 Min AMRAP
15 Burpees -As Fast As Possible
20 Calorie Assault Bike
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Extra Credit: Back Extensions - 3 x 12-15 Reps

WOD 12/19/2017

12/18/2017

Lift: Deadlift 5-5-5-5-5
Find a heavy set of 5 Reps on last set
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WOD: Part A - 3 Sets
20 Unbroken Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
15 T2B Unbroken
10 Alt. DB Snatch (each hand) - 35/25 L1, 50/35 L2 & L3

Rest as needed (approx 5 Mins)

Part B - 3 sets
10 Alt. DB Clean and Jerks (each hand) - 35/25 L1, 50/35 L2 & L3
200 Meter Run
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Extra Credit: 100 Ab Mat Sit Ups