WOD Saturday 10.12.2019

** Long Weekend Gym Hours **
Saturday: Regular Class Times with 11:30am for Open Workout 20.1
Sunday: Regular Class Times
Monday: 9:00am CrossFit Lite, 10:30am, 11:30am, 4:30pm Only

Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Banded Good Mornings x 10 reps
Inch Worm + Push Up x 5 reps
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” Row or Bike
“B” 2 rounds of:
3 No Push Up Burpees
6 Alt Jumping Lunges
9 KB Deadlifts

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

1 set of:
4 Muscle Snatch (Empty Bar)
3 Bar Facing Burpees
– Rest 60 seconds –

1 set of:
4 Power Snatch (Light)
3 Bar Facing Burpees
– Rest 60 seconds –

2 sets of:
4 Power Snatch (Workout Weight)
3 Bar Facing Burpees
– Rest 60 seconds b/t sets –
WOD

“20.1”
10 rounds for time:
8 GTOH (95/65)
10 Bar Facing Burpees
*Time Cap 15 minutes

*L2
10 rounds for time
5 GTOH (75/55)
7 Bar Facing Burpees
*L1
8 rounds for time
5 GTOH (75/55)
7 Bar Facing Burpees

WOD Friday 10.11.2019

** Long Weekend Gym Hours **
Friday: Regular Class Times
Saturday: Regular Class Times with 11:30am for Open Workout 20.1
Sunday: Regular Class Times
Monday: 9:00am CrossFit Lite, 10:30am, 11:30am, 4:30pm Only

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Ring Archer Row x 10 Alt reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
2 Inch Worm
20 Mnt Climbers
4 Push Ups
10 Hollow Rocks

Technique & Lift:

Push Press
Push Jerk
Split Jerk

A. Every 90 seconds x 3 sets
Push Press + Push Jerk + Split Jerk
*Build to starting weight

B. Every 2 minutes x 6 sets
Push Press + Push Jerk + Split Jerk
*Sets 1-2 x 3+2+1
*Sets 3-4 x 2+2+2
*Sets 5-6 x 1+2+3

*Build to a Tough load in this complex for the day.

C. 3 sets of:
Wtd Strict Pull Up x 3-5 reps
– Rest 30 seconds –
Strict Pull Up x 5-7 reps
– Rest 30 seconds –
Ring Row x 8-10 reps
– Rest 60 seconds b/t sets –

SWOD Friday 10.11.2019

** Long Weekend Gym Hours **
Friday: Regular Class Times
Saturday: Regular Class Times with 11:30am for Open Workout 20.1
Sunday: Regular Class Times
Monday: 9:00am CrossFit Lite, 10:30am, 11:30am, 4:30pm Only

Accessory Work:

A. EMOM x 15 minutes
Min 1: KB Deadlifts x 20 reps (32/24kg)
Min 2: DB Box Step Overs x 10 reps (50/35) @ 24/20″
Min 3: Assault Bike x 15/10 Cals

B. 3 sets of:
20 Hollow Rocks
– Rest 30 seconds –
20 Med Ball V-Ups
– Rest 30 seconds –
20 Alt V-Ups
– Rest 90 seconds –

WOD Thursday 10.10.2019

Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Samson x 25ft
V-Step x 25ft
Inch Worm x 25ft
Hip Opener/Closer x 25ft
Alt +Leg Swing x 25ft

Warm Up:

AMRAP in 5 minutes
“A” Row or Bike
“B” 2 rounds of:
3 No Push Up Burpees
6 KB Swings
3 Broad Jumps

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

Every 90 seconds x 3 sets
20 Dbl-Unders or40 Skips
4 Bar Facing Burpees
4 Power Snatch
*Build to workout weight.

 

WOD

In a 15 minute window for total reps:

0:00 – 3:00 minutes
100 Dbl-Unders
Max Burpees Over the Bar

– Rest 1 minute –

4:00 – 7:00 minutes
100 Dbl-Unders
Max Power Snatch (115/85)

– Rest 1 minute –

8:00 – 11:00 minutes
100 Dbl-Unders
Max Burpees Over the Bar

– Rest 1 minute –

12:00 – 15:00 minutes
100 Dbl-Unders
Max Power Snatch

*Comp – Power Snatch (135/95)
*L2 – 75 Dbl-Unders & Power Snatch (95/65)
*L1 – 50 Dbl-Unders or 150 Single Skips & Power Snatch (75/55)

SWOD Thursday 10.10.2019

Accessory Work:

A1. Every 90 seconds x 4 sets
Tall Squat Clean (No Dip) x 3 reps
*Build to 50-55% of your 1RM Clean

A2. Every 90 seconds x 4 sets
Hang (ATK) Squat Clean x 2 reps
*Build to 65-70% of your 1RM Clean

A3. Every 90 seconds x 4 sets
TEMPO Front Squat x 1 rep @ 5311
*Build to 80-85% of your 1RM Clean

B. EMOM x 16 minutes
Min 1: Rope Climb x 2-3 reps
Min 2: Bike x 45 seconds @ Moderate Pace

WOD Tuesday 10.08.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Cat Camel x 10 reps

Warm Up:

AMRAP in 4 minutes
6 Jump Sqauts
8 KB Swings
10 Ring Rows

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5 reps
– Hang Power Clean x 5 reps
– Power Clean x 5 reps

Every 2 minutes x 3 sets
5 Wall Balls
3 Power Cleans
*Build to workout load.

WOD

5 rounds for time:
30 Wall Balls
6 Power Cleans (185/135)

 

*Comp

5 rounds for time:
20 Wall Balls (30/20)
6 Power Cleans (225/155)

*L2

5 rounds for time:
20 Wall Balls (20/14)
6 Power Cleans (135/95)

*L1

5 rounds for time:
15 Wall Balls (Scale as needed)
6 Power Cleans (95/65)

 

SWOD Tuesday 10.08.2019

Accessory Work:

A1. Every 90 seconds x 4 sets
Drop Snatch (No Dip) x 1 rep
*Build to 50-55% of your 1RM Snatch

A2. Every 90 seconds x 4 sets
Snatch Balance x 1 rep
*Build to 65-70% of your 1RM Snatch

A3. Every 90 seconds x 4 sets
OH Squat x 1 rep
*Build to 80-85% of your 1RM Snatch

B. EMOM x 16 minutes
Min 1: HSPU x 30s Max reps
Min 2: Row x 45 seconds @ Moderate Pace

WOD Monday 10.07.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Prone I.T.Y.W’s x 5 reps each
Banded Serratus Wall Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

EMOM x 6 minutes
3 Push Ups
20 Mnt Climbers
3 Burpees

Technique & Lift:

Bench Press
– Set Up
– Lowering
– Elbow Positon
– Press Out

A. Every 90 seconds x 4 sets
Bench Press
*Set 1 x 10 reps (Empty Bar)
*Set 2 x 6 reps @ Light
*Set 3 x 4 reps @ Light – Moderate
*Set 4 x 2 reps @ Moderate-Starting Weight

B. Every 2 minutes x 6 sets
Bench Press x 1 rep
*Over the course of 6 sets build to a Tough single for the Day.

C. 4 sets of:
Single Arm DB or KB Row x 8 reps/Arm
– Rest 30 seconds –
Push Ups x 10-15 reps *Quality reps here*
– Rest 30 seconds –
Banded Pull Aparts x 15 reps
– Rest 60 seconds b/t sets –

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