Month: September 2017

  • Monday 9.18.17 Crossfit Teens

      Warm-up Coach Choice- mobility and cardio heavy Conditioning 5 x burpee + squat + jumping lunges 5 x broad jump + bounce back + forward roll 5 x plank thrust + mountain climbers + tuck jump x5- under 1 minute per round Deadlift (2 x 2 , then 1x1x1x1…) find a heavy 3 in […]

  • Sunday 9.17.17 WOD

    Strength Athletes Choice: 1RM Shoulder Press  Squat Snatches  Speed front squats  **Choose what you missed this week  WOD 21min AMRAP Bike x 2:00 Row 400 Meters Run 300 Meters *Score = total calories completed on Bike Intent: 75% max HR for 21min $ Out 5:00 of “Cooldown” in the form of static stretching or perferred […]

  • Saturday 9.16.17 WOD

    WOD Teams of 2 “Helen” 3 Rounds Run 800 Meters 42 KBS (55,35) 24 Pull Ups -Then- “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups Rx+:(70,55) (Bar Muscle-ups) 35:00 Cap – Alternate Scaling 800m Run = 1k Row, 2:00 Bike or Ski Erg Intent: Have fun and come up with plan that maximizes each athletes strengths. 30:00 […]

  • Friday 9.15.17 WOD

    Strength  Squat Snatch (6×2) -Rest 2 min- Speed Front Squats (6×4) Metcon 6 Rounds In 3min Complete 3 Power Clean (185,125) 9 Lateral Burpees over Bar 150 Meter Max Effort Row Rx+:(70% of Power Clean if heavier than Rx weight) L3: (155, 105) L2: (135, 95) L1: (9 Deadlifts 135,95) *Score = fastest split Intent: […]

  • Thursday 9.14.17 & Monday 9.18.17 CrossFit Kids WOD 

    Warm up Coach choice 5-7 minutes Focus on getting them super mobile to do the Pylometric complexes Pylometric complex 5 Burpee + squat + jumping lunges 5 Broad jump + bounce back + forward roll 5 Plank thrust + mt. climber + tuck jump 5 Switch kicks + donkey kicks + star jumps X 5 […]

  • Thursday 9.14.17 WOD

    Skill Review 8min EMOM: ODD Minutes: bike, row, running. EVEN Minutes: 30s of Double Under or Triple Under Practice Metcon 5 Rounds of 45s work/15s Rest: 1a) Barbell Rows, Alternate Grips (95, 65) 1b) Barbell Front Rack Reverse Lunges (95, 65) 1c) Russian Twists w. a plate (25, 15) 1d) Farmer Carry (70, 55) (100 […]

  • Wednesday 9.13.17 WOD

    Strength Shoulder Press 1RM Intent: 5# PR in 8-10 total sets Metcon “Lungs” For time: (20min Cap) Run 400 Meters 21 Wallballs (20, 14) 21 Burpees Run 400 Meters 15 Wallballs 15 Burpees Run 400 meters 9 Wallballs 9 Burpees *Compare to 7.5.17 Intent: Set a PR by focusing on efficient running and breathing technique […]

  • Tuesday 9.12.17 WOD

    Metcon 5 Rounds 40 Yard Heavy Sled Push 60s. Rest to Tranition 60s Assault Bike at 80% Max HR -Then- 5 Rounds 20s Chest Facing Wall Handstand Hold 10 T2B *For Quality, No Score Intent: Practice! Complete sets that allow you to maintain efficiency and cycle reps. No Score today. Finisher/Recovery 3 Rounds 1a) Single […]

  • Tuesday 9.12.17 & Wednesday 9.13.17 CrossFit Kids WOD

    Warm up Relay warm up – outside 1- high knees 2- shuffle 3- backwards jog 4- run 5- broad jump **10-12 / 40-42 Introduce – Kb Sumo deadlift high pull Push press Goblet squat Swing **15-17 / 55-59 WOD 1 min SDHP 1 min push press 1 min goblet squat 1 min swing 1 min […]

  • Tuesday 9.12.17 Crossfit Pre-Teens

    Warm-up Relay warm up high knees shuffle backwards jog run broad jump Demo SDHP- 3×5 push press- 3×5 goblet squat 3×5 swing 3×5 walk through Metcon (AMRAP – Reps) 1 minute- SDHP 1 minute- push press 1 minute- goblet squat 1 minute- swing 1 minute- rest x 3