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Thursday 02.22.2018

POSTED ON February 21, 2018

WDO | Thursday 02.22.2018

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Warm Up:
 
10 push up position shoulder taps
10 groiners
10 prone pass throughs
20 mountain climbers
 
x3-4 sets
 
Skill:
 
A. Handstand Walks
 
RX – 5 sets of 50ft in 5ft unbroken segments
Intermediate – 5 sets of 1-2 wall walks
Beginner – 5 sets of 100ft bear crawl

WOD

Wednesday 02.21.2018

POSTED ON February 20, 2018

WDO | Wednesday 02.21.2018

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Warm Up:
 
:30 plank
:30 arch
10 empty bar partner deadlifts
5 hips down push ups
10 russian baby makers
 
x3-4 sets
 
Partner Metcon:
 
Level 1 (RX)
 
12min AMRAP
 
20 Partner Deadlift 315/225
20 Lateral Burpee over the bar (take turns)
20 syncro toes 2 bar
20 Lateral Burpee over the bar (take turns)

WOD

Monday ..

POSTED ON February 18, 2018

WDO | Monday ..

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Warm Up:
 
5 hang power snatch
5 hips down push ups
5 bottom half burpee
10 cossack squats
50ft frog hop (hands on ground jump into squat)
 
x2-3 sets
 
Strength:
 
A. 1 Power Snatch + 2 Overhead Squat EMOM 9min
 
*Have athletes use 65% of 1RM and add weight to challenge themselves only if their able to maintain a perfect overhead squat position.
 
Metcon:
 
Level 1 (RX) & Level 2 (Intermediate)
 
100 burpee to 6in target for time
 
Level 3 (Beginner)
 
75 burpee to 6in target for time

WOD

Saturday 02.17.2018

POSTED ON February 17, 2018

WDO | Saturday 02.17.2018

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Warm Up:
 
5 strokes on the rower legs only
5 strokes on the rower arms only
5 wall balls
5 hollow to arch kips
5 hang power snatch
5 hips down push ups
:20 dead hang
 
x3-4 sets
 
 
Skill:
 
15min to work on Bar Muscle Ups before the Metcon today. Athletes work on a glide kip to help them understand to rotate the body around the bar. The glide kip is only a no rep if the feet are above the bar before the transition over the bar. You can google CrossFit Paradiso for a great video on the glide kip.
 
Metcon:
 
Level 1 (RX)
 
16min AMRAP
 
60 cal row
50 wall balls 20/14
40 box jumps 24/20
30 Power Snatch 95/65
20 bar muscle ups

WOD

Friday 02.16.2018

POSTED ON February 15, 2018

WDO | Friday 02.16.2018

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Warm Up:
 
5 clean pulls
5 hang power cleans
5 bottom half burpee
10 cossack squats
5 hips down push ups
 
x3-4 sets
 
Then build up to the 3 weight in the desired
version the athlete wishes to attempt. If they cannot
succesfully hit that weight 3 times they need to scale.
 
 
Metcon:
 
Level 1 (RX)
 
20min AMRAP
 
10 bar facing burpee
21 squat cleans 95/65
10 bar facing burpee
17 squat clean 115/85
10 bar facing burpee
14 squat clean 135/95
10 bar facing burpee
10 squat clean 185/125
10 bar facing burpee
6 squat clean 225/155
10 bar facing burpee
2 squat clean 265/175
10 bar facing burpee
ME clean 300/205 remaining time

WOD

Thursday 02.15.2018

POSTED ON February 14, 2018

WDO | Thursday 02.15.2018

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Warm Up:
 
50ft walk on toes
50ft walk on heels backwards
50ft walk on outside of feet
50ft walk with feet turned in
:30 plank
10 lemon squeeze
 
x2-3 sets
 
Skill:
 
A.
 
1min 12 DB Push Press 50/35
1min Max Handstand Push ups
2min rest
 
x4
 
Metcon:
 
Level 1 (RX)
 
1mile run
100 sit ups
 
2 rounds for time

WOD

Wednesday 02.14.2018

POSTED ON February 13, 2018

WDO | Wednesday 02.14.2018

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Warm Up:
 
:30 Starfish plank L/R
5 squats with a press out
:30 dead hang pronated
5 scap push ups
:30 bar hold over head
5 scap pull ups
 
x3-4 sets
 
Metcon:
 
Level 1 (RX)
 
“Fran”
 
21-15-9
 
Thrusters 95/65
Pull Ups

WOD

Tuesday 02.13.2018

POSTED ON February 12, 2018

WDO | Tuesday 02.13.2018

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Warm Up:
 
5 snatch balance
5 overhead squats
5 hang power snatch
5 bent over rows
5 broad jumps
 
x2-3 sets
 
Strength:
 
A. Build up to a heavy Snatch in 15min
 
Metcon:
 
Level 1 (RX)
 
15 Power Snatch 75/55
500m row
4 rounds for time

WOD

Monday 02.12.2018

POSTED ON February 11, 2018

WDO | Monday 02.12.2018

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Warm Up:
 
15 hops in place
5 squats with a press out
5 med ball deadlift
5 med ball front squat
5 med ball clean
 
x2-3 sets
 
Strength:
 
A1.) Dumbbell Bench Press @32×1 4 sets of 8-12; rest 1min
A2.) Double Dumbbell Row @32×1 4 sets of 8-12; rest 1min
 
*Athletes that can do 30-50 unbroken double unders should RX
 
Metcon:
 
Level 1 (RX)
 
20min AMRAP
 
20 Med Ball Clean 20/14
60 double unders

WOD

Saturday 02.10.2018

POSTED ON February 9, 2018

WDO | Saturday 02.10.2018

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Warm Up:
 
:15 ring support hold
:30 handcuff stretch
:15 bottom of ring dips hold
10 ring rows
:30 handstand hold
 
x3-4 sets
 
Skill:
 
A. Ring Muscle Up Complex
 
RX:
 
1 strict ring muscle up + 1 kipping ring muscle up + 4 ring dipsx 5-7 sets; rest 1:30
 
Intermediate:
 
3 Ring Pull Ups + 1 jumping ring muscle up + 4 ring dips x5-7 sets; rest 1:30
 
Beginner:
 
4 strict ring muscle up transitions + 5 assisted ring dips x5-7 sets; rest 1:30

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