WOD
Friday 03.13.2020
POSTED ON March 12, 2020
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A. Power Snatch 5 sets of 3 at 75-85%; rest 1-2min between
WOD
Thursday 03.12.2020
POSTED ON March 11, 2020
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Breakout – 10 minutes to work on kipping HSPU
Strength: Build to the following complex in 5 sets 2 squat clean + 3 front squats
WOD: 15min time cap “Gorilla”
WOD
Tuesday 03.10.2020
POSTED ON March 9, 2020
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Build to a heavy 3RM thruster
*Start very light and build 10-20lbs every set until failure. If failure is reached reduce the weight 10-20lbs and perform that weight for the remainder of the EMOM.
WOD: 7min Time Cap (as suggested by CrossFit.com) “Fran”
WOD
Monday 03.09.2020
POSTED ON March 8, 2020
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2-3 rounds of the following
50ft walk on toes forwards
50ft walk on toes backwards
5 empty bar overhead squats
5 empty bar sumo deadlift high pull
WOD: “Starfish” Time Cap 25min
50 overhead squats 135/95
50 sumo deadlift high pull 135/95
WOD
Friday 03.06.2020
POSTED ON March 5, 2020
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Warm Up: Coach’s choice – have some fun!
1st min Strict Press 5 reps (building each set)
2nd min 8 reps heavy kettlebell row left arm
4th min 8 reps heavy kettlebell row right arm
WOD 1: 15min Time Cap “Wow.”
WOD
Thursday 03.05.2020
POSTED ON March 4, 2020
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3/3 dumbbell clean and jerks
3/3 dumbbell hang clean & jerks
WOD 1: “Potato Salad” 20min AMRAP
15 Single-arm DB hang clean and jerks 50/35 (sets of 3) 7 handstand push ups
WOD
Tuesday 03.04.2020
POSTED ON March 3, 2020
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Warm Up: Have them play “rowling”
As partners try to row to 100m for every meter over or under 100m x2 burpees.
Perform 6-10 rounds of this warm up.
Aerobic WOD: Teams of 2 40min AMRAP
200m medball run relay (While this is happening 1 partner has to be in a plank)
100 dumbbell snatches in sets of 10
300 jump rope in sets of 50
WOD
Tuesday 03.03.2020
POSTED ON March 2, 2020
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Gymnastics: Superset with a running clock
A1.) Hollow Body Hold 3 sets of :60; rest :30
A2.) Side Plank Rotations 3 sets of 8/8; rest :30/:30
A3.) Arch Hold 3 sets of :60-:90; rest :30
A4.) Toes 2 Rings 3 sets of 8-12 unbroken; rest :30
Max Effort Bench Press 135/95
*record total reps completed for both exercises
*once you rack your bar or someone touches your bar your set is terminated.
WOD
Monday 03.02.2020
POSTED ON March 1, 2020
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Warm Up: 15 minute running clock (Add weight to the barbell as you go)
*Build to a 2RM hang squat clean in 12min
WOD 1: “Beach Body” 10min Time Cap
WOD
Saturday 02.29.2020
POSTED ON February 28, 2020
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*seated dumbbell strict press is on the ground with feet straight in front of you.
1min Max seated double dumbbell strict press 35/20 1min Max L-sit hold (Every second is 1 rep)
