Monday 9.25.2017 RYF
Warm up 10 EMOM 1 burpee 2 squats 3 tuck jumps 4 sit ups 5 snake ups Work-Out 20 AMRAP- dumbbells 10 high pulls 10 deadlift 50 foot bear crawl 10 press 10 front squat 50 foot low shuffle 10 shoulder raises 10 skaters 50 ft broad jump
Monday 9.25.2017 Crossfit Teens
Warm up Jump Rope Poker Skill Work Head Stands, Handstands, Pike push ups, HSPU, Then, Bonus Pull up work WorkOut 16 AMRAP- Ladder up! 2 push ups 2 squats 50 meter run 4, 4, 100 meter run ***increase reps by 2 ***increase run by 50 meters
Sunday 9.24.17 WOD
Skill Review Complete a set every 75sec. Strict HSPU: 5×5 Ring Pull-ups: 5 x 5 Hollow Hold: 3 x 15s Ring Support: 3 x 10-15s WOD 5 Rounds: 40m Sled Push (moderate weight) Rest 60sec -Then- 5 Rounds 40s Bike or Row for Max Calories Rest 2:00 -Then- 5 Rounds of 20 work/20 rest: Hollow […]
Saturday 9.23.17 WOD
WOD 36min AMRAP Teams of 2 10 Pull Ups 20 Deadlifts (185,125) 30 Burpees 40 Alt. Pistols (or Air Squats) 50 Abmat Sit-ups 800 Meter Run Rx+:(10 Bar Muscle-ups instead of Pull-ups) (225,155) L2: (Band Assisted Pull-ups) (155,105) L1: (10 Ring Rows each athlete) (135,95) *One person works. Split as needed including run – Alternate […]
Friday 9.22.17 WOD
Strength Squat Snatch (6×2) Front Squat (6×3) WOD CrossFit Games Open 11.1 and 14.1 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# $ Out Back Extensions on GHD: 3 x 15 or Reverse Hypers: 3 x 20-25.
Thursday 9.21.17 WOD
WOD For time: Row 1k 30 KBS (55,35) 30 Body Weight Walking Lunges 3 Rope Climbs – Rest 3:00 – Row 750 meters 20 KBS 20 Walking Lunges 2 Rope Climbs – Rest 3:00 – Row 500 Meters 10 KBS 10 Walking Lunges 1 Rope Climb Rx+:(70,55) (Legless Rope Climb) L3: (3 modified rope climbs) […]
Wednesday 9.20.17 WOD
Warm-up Teams of 3 10-8-6-4 Wallballs S20H Box Jump Overs Strength Close Grip Bench (5×5) WOD “75” For time: 50 Wallballs (20, 14) 25 S20H (135, 95) 50 Box Jumps Overs (24, 20) 25 Wallballs 50 T2B 25 Ring Dips 50 Wallballs Rx: (115, 75) (Bar Dips) L2: (14, 10) (95, 65) (20, 15) (Knee […]
Tuesday 9.19.17 WOD
Skill Review *Pick two gymnastics skills* 10min EMOM ODDS: – Free Handstands or variation – Hollow Rock – HSPU or variation EVENS: – Pull Ups (kipping or butterfly) – Muscle-ups (ring and bar) – T2B WOD “Griff” For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor […]
Tuesday 9.19.17 & Wednesday 9.20.17 CrossFit Kids WOD
Skill work Introduce shoulder to overhead From the ground 5×3 strict 5×3 push press WOD 11 AMRAP 3 Burpees 5 toes to bar 7 push press 9 box jumps
Monday 9.18.17
Strength Box Squat (Find 3RM) Use a 15-18″ Box. WOD Tugboat 2 Rounds: 25 Power Cleans (115, 75) 25 Bar Facing Burpees Rx: (95, 65) L2: (75, 55) L1: (65, 35) (Regular Burpees) Alternate Movement: – Power Cleans: Clean Grip Deadlifts, moderate weight. $ Out 100 Glute Bridges w/ heavy barbell
