Sunday 10.1.17 WOD
Strength Overhead Squat (6×3) WOD 20min AMRAP 50 Russian Swings (55,35) Row 1k L2: (45,25) L1: (35,25) (Row 400m) $ Out “Cooldown” in the form of static stretching or DB Split Squats: 3 x 8 ea
Saturday 9.30.17 WOD
WOD 34min AMRAP: Run 800m 30 S20H (135, 95) Run 800m 50 Lateral Burpees RX: (95, 65) L2: (75, 55) L1: (65, 35) Split all reps/runs however you see fit
Friday 9.29.17 WOD
Strength Power Clean (Find 1RM) WOD “Cornerback” For time: 21-15-9 Deadlift (135,95) Hang Power Cleans (135,95) Front Squats (135,95) RX: (115, 75) L2: (95, 65) L1: (75, 55) $ Out Weighted Sit-ups 3×12
Thursday 9.28.17 WOD
Skill Review 10min EMOM ODD Mins: Handstand Hold x 20s EVEN Mins: 20s Hollow Hold WOD 20min AMRAP 2 Wall Climbs 10 Power Snatch (75,55) 15 Abmat Sit-ups 20 Calorie Row 25 Air Squats RX: (65,35) L2: (55,25) L1: (65,35 Power Clean) – Alternate Scaling 20 Cal Row = 200m Run or 45s Bike or […]
Thursday 9.28.2017 Crossfit Pre-teens
Warm-up Coach Choice- consider running and lots of leg work. Mile is coming soon, get them ready! Lift Back Squat 4×2- small weight increses Then, 10 lifts or less to heavy, NOT failure Metcon (Time) 20-16-10-8 Alternating DB snatch Burpee Box Over
Wednesday 9.27.17
Strength Push Jerk (1RM) Split Jerk (1RM) *Choose one WOD For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Wallballs (20,14) L2: (30s of DU attempts per set) (14, 10) L1: (Single Unders) (10, 8) $ Out 1-Arm DB Rows: 3 x 15 ea.
Wednesday 9.27.2017 Crossfit Teens
Warm-up Coach Choice- consider running and lots of leg work. Mile is coming soon, get them ready! Lift Back Squat 4×2- small weight increses Then, 10 lifts or less to heavy, NOT failure Metcon (Time) 20-16-10-8 Alternating DB snatch Burpee Box Over
Tuesday 9.26.17 WOD
WOD Every 5:00 x 4 Rounds Run 400 Meters 15 KBS (55,35) 12 Pull-ups Rx+:(C2B Pull-ups) L2: (45,35) (BA Pull-ups) L1: (35,25) (200m runs) (Ring Rows) Alternate Scaling 400m Run = 400m Row Intent: maintain split times, shoot for 90s rest each rd to sustain effort Finisher/Recovery 3 Rounds 1a) DB Single Leg RDLs x […]
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Monday 9.25.17 WOD
Strength Power snatch + Overhead Squat (6×2) WOD “3” For time: 30 Power Snatch (115, 75) 30 Overhead Squats (115, 75) 30 Thrusters (115, 75) Rx: (95, 65) L2: (75, 55) L1: (65, 35) 10:00 Cap Beginner Metcon Option: For time: 30 Deadlifts (95, 65) 30 Front Squats (95, 65) 30 Push Press (95, 65) […]
