Saturday 7.8.17 WOD
Warm-up General Aerobic Warm-up 3 Rounds of: Run 100 Meters 10 Push-ups 15 Sit-ups Then, Have athletes partner up start warming the movements in the metcon. WOD With a running clock with a partner: 0:00-15:00min Max Rounds of: 8 Hang Power Cleans (115, 75) 8 Calorie Row 8 Burpees *One athlete completes a full round […]
Friday 7.7.17 WOD
Mobility Lacrosse ball in the glute x 30s ea. + Glute Activation Warm-up 5:00 of Funnell Tag then, 2 sets With a barbell 5x Deadlift 5x Front Squat 5x Bent-over BB rows 10 Walking lunges 10 Banded Goodmornings *Add weight and repeat Strength Touch n Go Deadlift (Work up to a moderate double. Rest 2-3:00) […]
Thursday 7.6.17 WOD
Warm-up 2 Round of: 30 Double Unders 20 Walking Lunges 10 Hollow Rocks WOD 5 RFT w. a partner: 400 Meter Run or 500m Row 30 Front Squats (115, 75) 30 KBS (70, 55) Rx (55, 35) L2: (45, 25) L3: (35, 25) Russian Swings Training Intent Athletes can split work however needed, including run […]
Wednesday 7.5.17 WOD
Warm-up Run 400 Meters Then, 20 Shoulder Taps 15 Wallballs 10 Push-ups 5 Burpeees Then, Run 200 Meters Prep 1) Rope Climb Technique https://goo.gl/YG4SVd – J Technique 2) HSPU Scaling/Technique” Strength Handstand Push-ups (4 x 5-7. Rest 90s.) – Adv: Strict or Deficit – Int: Shoulder Press: 5 x 5 – Beg: DB Shoulder Press: […]
Tuesday 7.4.17 WOD
Holiday Schedule Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only **Babysitting available at all time July 4th Wednesday July 5th, Normal Schedule Resumes Warm Up Grab a barbell and set-up pull-up scaling Then perform: 3 Power Cleans or 5 Deadlifts for Beginners 6 Strict Pull-ups (or whatever scaling option the athlete chooses) 9 Air […]
Monday 7.3.17 WOD
Holiday Schedule Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY Tuesday July 4th 8:30 & 9:30am CrossFit WODs ONLY **Babysitting available at all time July 3rd and 4th Wednesday July 5th, Normal Schedule Resumes Mobility Light Goblet Squat 2 x 8 @3311. Rest 60s. *3 seconds down, 3 seconds at bottom, 1 second up, […]
Sunday 7.2.17 WOD
Holiday Schedule Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only Wednesday July 5th, Normal Schedule Resumes Warm-up 9 Essential Movements of CF *10 Reps of each movement Prep X-Band Walks x 2:00 10 Small Steps forward, backward and laterally Strength 1) Clean and Jerk: 6 […]
Saturday 7.1.17 WOD
Warm-up Fun warm-up that includes movements for today’s conditioning piece ie. wallballs, light deadlifts, running. Prep Warm-up all Movements WOD 10 RFT in teams of 2: 20 Deadlifts (135, 95) 400 Meter Run 20 Wallballs (20, 14) *One person works at a time. Split however needed. Rx: (115, 75) L2: (95, 65) L1: (75, 55) […]
Friday 6.30.17 WOD
Mobility Hip Opener (Pigeon Pose) on Box + Squat test/retest 1:00 ea. side *Test air squat after mobilizing each side Warm-up W. an empty barbell, 3 sets 8 deadlifts 8 Front Squats 8 Goodmornings 8 (total) reverse lunges in place 8 Hang Muscle Cleans *rest as needed Strength Front Box Squat (5 x 4 @60-70%, […]
Thursday 6.29.17 WOD
HOLIDAY SCHEDULE Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only Wednesday July 5th, Normal Schedule Resumes Warm-up Abmat Pizza Game (2 burpee penalty for drops) + 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans WOD Every 5:00 x 5 Sets: Row 500 Meters […]
