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Friday 02.09.2018

POSTED ON February 8, 2018

WDO | Friday 02.09.2018

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Warm Up:
 
50ft bear crawl knee touches elbow
10 groiners
1min bottom of air squat hold + 5 air squats
7/7 thorax rotation
 
x3-4 sets
 
Strength:
 
A. Back Squat
 
5-3-3-2-2; rest 1-2min between sets
 
Metcon:
 
Level 1 (RX)
 
27-21-15-9-6-3
 
DB Power Snatch 50/35
Lateral Burpee over Dumbbell

WOD

Thursday 02.08.2018

POSTED ON February 7, 2018

WDO | Thursday 02.08.2018

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Warm Up:
 
:20 deadhang
10 cuban raise
5 strokes rower arms only
5 strokes rower legs only
10 lemon squeeze
 
x2-3 sets
 
Strength:
 
A. Bar Muscle Ups EMOM 8min
 
RX- 3-5 reps
Intermediate – 3-5 jumping transitions
Beginner – PVC Pipe 5-7 pull down drill 
 
Metcon:
 
Level 1 (RX)
 
21 cal row
15 thrusters 95/65
3 rope climbs
 
3 rounds for time

WOD

Wednesday 02.07.2018

POSTED ON February 6, 2018

WDO | Wednesday 02.07.2018

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Warm Up:
 
:30 Barbell hold overhead
50ft bear crawl knee touches elbow
:30 handstand hold
50ft samson lunge
 
x2-3 sets
 
Strength:
 
A.
 
1min ME Strict Handstand Push Up
1min ME Handstand Push Up
2min rest
 
x4
 
*Intermediate ME Handstand Hold + HSPU to ab mat
*Beginner ME Handstand hold + ME hspu from pike on box

WOD

Tuesday 02.06.2018

POSTED ON February 5, 2018

WDO | Tuesday 02.06.2018

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Warm Up:
 
5 snatch balance
5 hang power snatch
5 below the knee hang squat snatch (watch my youtube video first)
50ft side shuffle L/R
50ft duck walk
 
x3-4 sets
 
Strength:
 
A. in 15min work up to a heavy 3RM Hang Squat Snatch
Metcon:
 
Level 1 (RX)
 
12.2
 
10min AMRAP
 
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
30 Snatch 210/120

WOD

Monday 02.05.2018

POSTED ON February 4, 2018

WDO | Monday 02.05.2018

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Warm Up:
 
5 clean high pulls
5 Hang Power Clean
5 front squats
7/7 thorax rotation
:30 light weight front rack hold
 
x3 sets
 
 
Strength Metcon:
 
A. Build to a heavy Front Squat 1RM
 
5-5-3-2-1-1; rest 1-2min between sets
 
B. Build to a heavy Power Clean 1RM
 
4-4-3-2-1-1; rest 1-2min between sets

WOD

Friday 02.02.2018

POSTED ON February 1, 2018

WDO | Friday 02.02.2018

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Warm Up:
 
:15 ring support hold
10 push up shoulder taps
:30 supinated dead hang
10 reverse pass throughs
 
x3-4 sets
 
Skill:
 
A. Ring Muscle Up EMOM 6min
 
RX – 3-5 RMU
Intermediate – 3-5 jumping RMU
Beginner – 4-5 low ring transition + 3 ring dips
 
Metcon:
 
Level 1 (RX)
 
15 deadlifts 225/155
45 double unders
 
3 rounds for time

WOD

Thursday 02.01.2018

POSTED ON January 31, 2018

WDO | Thursday 02.01.2018

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Warm Up:
 
:30 barbell hold overhead
5/5 KB high pull
10 reverse wall slides
:30 arch hold
 
x3-4 sets
 
Strength:
 
A. Build to a 3RM heavy Push Press in 15min
Metcon:
 
Level 1 (RX)
 
12min AMRAP
 
8 Dumbbell Power Cleans 50/35
12 Handstand Push-ups
25/25ft DB Front Rack Walking Lunge 50/35

WOD

Wednesday 01.31.2018

POSTED ON January 30, 2018

WDO | Wednesday 01.31.2018

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Warm Up:
 
10 cossack
7/7 single arm kettlbell swings
:45 hollow body hold
:45 arch hold
 
x2-3 sets
 
Strength/Skill:
 
A. 10min EMOM Kipping Pull Ups
 
 7-12 kipping pull ups working to be unbroken
 
*Intermediate 5-8 pull ups
*Beginner :20 dead hang + 5-7 hollow to arch kips

WOD

Tuesday 01.30.2018

POSTED ON January 29, 2018

WDO | Tuesday 01.30.2018

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Warm Up:
 
5 snatch high pulls
5 hang power snatch
5 overhead squat
7/7 thorax rotation
 
x3-4 sets
 
Foundation:
 
A. Build to a heavy 1RM Snatch in 7 sets.
Metcon:
 
“Isabell”
 
Level 1 (RX)
 
30 snatches for time 135/95

WOD

Monday 01.29.2018

POSTED ON January 28, 2018

WDO | Monday 01.29.2018

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Warm Up:
 
:15 barbell hold over head
:15 dead hang
5 push press empty bar
5/5 lateral step ups
 
x2-3 sets
 
*Todays focus is on the Metcon. We are going to bring you to a level of intensity that is like game day of the open. Judges, crowd, people cheering this work out will be fun but will take a lot out of most.
 
Metcon:
 
CrossFit Open 12.3
 
18min AMRAP
 
Level 1 (RX)
 
15 box jumps 24/20
12 push press 115/75
9 toes 2 bar

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