Aug 31, 2016

9-1-16 WOD

30 Burpees
30 KB swings
30 Sit-ups
...20 Burpees
20 KB swings
20 Sit-ups
10 Burpees
10 KB swings
10 Sit-ups

Practice: KB Swings

Aug 30, 2016

8-31-16 WOD

5 Rounds
10 Supine Ring Pull-ups on Exercise Ball
10 Back Squats
20 Vertical Jumps for height.

Challenge: 7X1 Max Split Jerk

M-WOD
10 minutes Foam Roller
Lacrosse Balls

Aug 29, 2016

8-30-16 WOD

100 m run
5 burpees
200 m run
10 burpees
300 m run
15 burpees
400 m run
20 burpees
400 m row
20 burpees
300 m row
15 burpees
200 m row
10 burpees
100 m row
5 burpees

Challenge: 100 jump ropes for time
Practice: X

M-WOD:
10 minutes Foam Roller
Lacross Ball

Aug 28, 2016

8-29-16 WOD

21 min emom
Min 1- 4 snatch pulls
Min 2- 3 squat snatch
Min 3- 2 tempo OHS 3 down 3 up

L1 -
Min 1- 4 snatch pulls
Min 2- 3 power snatch
Min 3- 5 tempo squat , coaches choice. Gobblet, front squat, ohs. Ect.

Challenge: burgener , establish load suitable for emom. Must use same barbell for all movements.

Aug 25, 2016

8-26-16 WOD

7Min Amrap
7 Power Snatches 75/55
30 Du’s - L1 Singles

Challenge: Muscle Snatch 5X3

Aug 24, 2016

8-25-16 WOD

2K Row

Challenge: Build todays heavy 1 rep OHS, this maybe done before/after the row.

*Please Clean off track of rower and roller on seat before having athletes starting.

Aug 23, 2016

8-24-16 WOD

FT
50 Dips
15 Power C&J
30 Dips
12 Power C&J
10 Dips
9 Power C&J

14 Min Cap*

L1-
21-15-9
Box or Parallette Dips/Deadlifts/S2O

Challenge: Power Clean and Power Jerk 1.1.1.1.1.1.1 working up to todays moving and feel good.

Aug 22, 2016

8-23-16 WOD

7Min
Burpee to target
L1-no Target

Challenge: 50 GHD , 75 Supermans (on floor), HS Walk Practice, For Q

Aug 18, 2016

8-19-16 WOD

Split Jerk
3-3-3-3-3-3-3
*first 3 sets, pause 3 full seconds in split before
Recovering. Build to today's feel good heavy 3 split jerk.

Challenge: 5x3 tall jerks

Aug 17, 2016

8-18-16 WOD

Challenge:
4 rounds
40 sec max burpee box jump overs 24/20
20 sec rest

1000m row
21-15-9
Dead lifts
Push ups

*no smaller sets then 5’s on the deadlifts!

Aug 16, 2016

8-17-16 WOD

Challenge:
3 X max strict t2b
Rest as needed

3X 800m run

1:1 rest

Aug 15, 2016

8-16-16 WOD

Challenge:
2 min MAX HSPU /scale seated db press, or kb press


5 Rounds
400m run

15 hang cleans  (straight setable)

Aug 14, 2016

8-15-16 WOD

One major aspect of crossfit is testing, and retesting. So for those of you that have done Fran, this well be a retest. Those that have not a chance to test yourself, please write down your score and scaling for future reference!


Fran
21-15-9
Thrusters 95/65
Pull ups


Challenge:
Post WOD

MAX plank hold
8-

Aug 11, 2016

8-12-16 WOD

Challenge: Front Squat 5X5 (70%)

20 min Amrap -
Run 400
21 Kettlebell Swings - L1 Russian Swing OKAY
15 Box Jumps -L1 Step Up OKAY

Aug 10, 2016

8-11-16 WOD

Challenge:
Tabata Toes To Rings

L2
For TIme:
75 Sit Ups
50 Floor Wipers
100 Air Squats
50 Sit Ups
25 Floor Wipers
75 Air Squats
25 Sit Ups
15 Floor Wipers
50 Air Squats

L1
13 Min Amrap
20 Air Squats
15 Sit Ups
12 Russian Twists w/ Slam Ball

Aug 9, 2016

8-10-16 WOD

Challenge: Take 15 Min Work A Weakness

L2
7 Min Amrap
Run 800m
Max Power Snatches 95/65 (with Time Remaining)

L1
10 Min Amrap
10 Power Snatches
20 Singles
100m Row

Aug 8, 2016

8-9-16 WOD

Challenge: Box Jump for Height 7X2 (not max height, simply working up to a higher distance)

L2
1,000m Run
40 Burpees
30 Thrusters 95/65

L1
10min amrap
Run 200
7 Burpees
12 Dumbbell Thrusters

Aug 7, 2016

8-8-16 WOD

Challenge:
1 Snatch Balance + 1 Tempo OHS X 7 Sets 5 seconds down, 5 seconds Up

L2
30 TTB
30 Calorie Row
15 Squat Snatches
60 Calorie Row
15 Squat Snatches
30 Calorie Row
30 TTB

L1
15 Min Amrap
30 Leg Leg Levers
30 Sec Plank
15 Power Snatches
30 Cal Row

Aug 4, 2016

8-5-16 WOD

Challenge:
Snatch Balance
7X3

L2
3 RFT
400m Run
21 TTB
15 OHS

L1
15 Min Amrap
200 m Row
15 Gobblet Squats
20 Sit Ups

Aug 3, 2016

8-4-16 WOD

Challenge:
SUMO DEADLIFT
1X5, 2X3, 2X2, 3X1

WOD:
Fight Gone Bad L-1 Scale as needed!
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

Aug 2, 2016

8-3-16 WOD

Challenge:
Tabata DU’s

L2/L1
5 RFT
10 Box Jumps
12 strict HSPU
9 S2O

Aug 1, 2016

8-2-16 WOD

Team 10K Row (Solo 5X1000m Rows 1:1 Rest)