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Saturday 01.27.2018

POSTED ON January 26, 2018

WDO | Saturday 01.27.2018

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Warm Up:
 
5 scap pull ups
10 prone pass throughs
50ft samson lunge
 
x3-4 sets
 
Metcon:
 
14min AMRAP
 
Level 1 (RX)
 
16 alternating Dumbbell Front Rack Lunges 50/35
15 Chest 2 Bar
16 alternating Dumbbell Front Rack Lunges 50/35
5 bar muscle ups

WOD

Friday 01.26.2018

POSTED ON January 25, 2018

WDO | Friday 01.26.2018

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Warm Up:
 
5 strokes rower legs only
5 strokes rower arms only
:10 bottom of squat hold with wall ball (adjust to proper position)
50ft bear crawl knee to elbow
5 hips down push ups
 
x2-3 sets
 
Foundation:
 
A. Close Grip Bench Press 5 sets of 5+ 75-85%
 
*+ means on the final set you will perform max reps
 
Metcon:
 
*Compare to 11/18/17
 
Level 1 (RX)
 
27-21-15-9
 
Cal Row
Wall Ball 20/14

WOD

Thursday 01.25.2018

POSTED ON January 24, 2018

WDO | Thursday 01.25.2018

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Warm Up:
 
5 clean high pulls
5 hang power cleans
5 push jerks
5 split jerks
7/7 thorax rotation
 
x3-4 sets
Foundation:
 
A. Build to a heavy 1RM Clean and Jerk in 7 sets.
 
Metcon:
 
*Compare to 171207
 
“Grace”
 
Level 1 (RX)
 
30 clean and jerks for time 135/95

WOD

Wednesday 01.24.2018

POSTED ON January 23, 2018

WDO | Wednesday 01.24.2018

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Warm Up:
 
5 overhead squats
1min lat roll out (foam roller)
1min arm pull across hold and stretch release
10 groiners
 
x2-3 sets
 
Foundation:
 
A. 5 overhead squats build to a heavy in 6 sets
 
*pick a final weight and subract 70-60lbs from starting weight to establish the starting weight. Add 5-10lbs each set based off feel.
 
Metcon:
 
Level 1 (RX)
 
3min max cal row
rest 1min
3min burpee over rower (must jump)
rest 3min
 
x2

WOD

Tuesday 01.23.2018

POSTED ON January 22, 2018

WDO | Tuesday 01.23.2018

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Warm Up:
 
5 clean high pulls
5 hang power cleans
5 front squats
:15 dead hang
10 lemon squeeze
 
x2-3 sets
 
Foundation:
 
A. Build to a heavy 1RM Hang Clean
 
*RX recieve in squat
*Intermediate recieve in squat
*Beginner recieve in power
 
Metcon:
 
Open work out 11.5
 
Level 1 (RX)
 
20min AMRAP
 
5 Power Cleans 145/100
10 toes 2 bar
15 wall balls 20/14

WOD

Monday 01.22.2018

POSTED ON January 21, 2018

WDO | Monday 01.22.2018

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Warm Up:
 
5 hips down push ups
10 wall slides “y”
10 groiners
5 hang power snatch
 
x2-3 sets
 
Foundation:
 
A. EMOM 10min
 
2 Power Snatch. 1 Snatch @70-80%
 

WOD

Saturday 01.21.2018

POSTED ON January 20, 2018

WDO | Saturday 01.21.2018

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Warm Up:
 
:15 dumbbell hold over head L/R
10 heidens
10 squats with a press out
10 jumping jacks
 
x2-3 sets
 
Foundation:
 
A1.) Romainin Deadlift 5 sets of 5-7 @32×1; rest 1min between
A2.) 2 Strict Pull Ups + 5 kipping pull ups x5; rest :45
 
Metcon:
 
Level 1 (RX)
 
150 wall balls 20/14
75 double unders
50 alternating dumbbell snatch 50/35
 
For Time

WOD

Friday 01.19.2018

POSTED ON January 18, 2018

WDO | Friday 01.19.2018

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Warm Up:
 
:20 dead hang
50ft bear crawl knee touches elbow
5 hang power snatch
2 jump and wrap feet on rope
 
x3-4 sets
 
A. Metcon Prep
 
*Practice rope climbing technique today watch the videos on CrossFit.com for some great pointers on teaching athletes how to successfully wrap their feet.
*Have athletes work on hang Power Snatch practice
*Today should be focus on intensity and the cool down
 
Metcon:
 
Level 1 (RX)
 
1000m row
30 hang power snatch 95/65
5 rope climbs
 
for time

WOD

Thursday 01.18.2018

POSTED ON January 17, 2018

WDO | Thursday 01.18.2018

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Warm Up:
 
5 yoga push ups
10 reverse pass throughs
1min thread the needle L/R
5 clapping push ups
5/5 KB Row
 
x2-3 sets
 
Foundation:
 
A1.) Close Grip Bench Press 5 sets 5 @75-80%+; rest 1min
A2.) Dumbbell Row 5 sets of 7/7 @22×1; rest :30/:45
 
Metcon:
 
Level 1/Level 2/Level 3
 
800m run
rest :90s
400m run
rest :60s
 
x3
 
*Score total time working

WOD

Wednesday 01.17.2018

POSTED ON January 16, 2018

WDO | Wednesday 01.17.2018

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Warm Up:
 
5 clean high pulls (naked bar)
5 hand power cleans + front squat (naked bar)
5/5 thorax rotation
10/10 Leg Swings
:20 handstand hold
 
x2-3 sets
 
Foundation:
 
A. Work to a heavy of the following complex
 
1 hang (squat) clean + 3 front squats in 5 sets
 
*Athletes should establish their weight they wish to hit for this complex 75-85% of 1RM should be possible. Once they establish their desired weight minus 50-60lbs for their starting weight.
 
Metcon:
 
*Time Cap 13min
 
Level 1 (RX)
 
21 Power Clean 155/105
9 handstand push ups
15 Power Clean 155/105
15 handstand push ups
9 Power Clean 155/105
21 Handstand Push ups
For Time

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