WOD Friday 11.22.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Alt Lateral Lunge x 50ft
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
“A” Row
“B” 1 round of:
10 Scap Pull Ups
8 Ring Rows
6 Banded Squats

Technique & Review:

KB Snatch
– (R) Single Arm KB Swing x 5 reps
– (L) Single Arm KB Swing x 5 reps
– (R) Single Swing + High Elbow x 3 reps
– (L) Single Swing + High Elbow x 3 reps
– (R) KB Snatch x 3 reps
– (L) KB Snatch x 3 reps

In 6 minutes complete 2 sets of:
150m row
5 Wall Balls
3 KB Snatch/Arm
1-3 Strict Pull Ups
– Rest as needed b/t sets –

WOD

For time
1000m row
75 Wall Balls (20/14)
50 KB Snatch (24/16kg)
25 Strict Pull Ups

*L2

For time
1000m row
60 Wall Balls
30 KB Snatch (16/12kg)
15 Strict Pull UPS

*L1

For time
750m row
50 Wall Balls
20 KB Snatch (12kg/8kg)
10 Strict Banded Pull Ups

WOD Friday 04.26.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

Coaching Led Ladder Drills

Technique & Review:

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

Rope Climb
– Stand to Lower x 1-2 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

3 rounds to Build to Workout Weight
100m Jog
3 Hang Squat Snatch
1 Rope Climb or 1 Foot Lock & Extend
– Rest 90 seconds b/t –

WOD

4 rounds for time of:
400m run
5 Hang Squat Snatch (135/95)
3 Rope Climbs

*Pack
4 rounds for time:
400m run
5 Hang Squat Snatch (95/65)
2 Rope Climbs
*Pup
3-4 rounds for time:
400m run
5 Hang Squat Snatch (75/55)
1 Rope Climb or 3 Stand to Lowers

NEW Zen Planner System at Taranis!

WOooooHOOOO!

We are upgrading our admin system for a better experience for both athletes and our administrative needs. It’s been a loooong time coming and we need your help with to make sure it’s a streamlined smooth transition.

Step 1: Fill out the form below to get your basic info in our new system.

Step 2: Collect one free hi-5 from Vanessa because she will really appreciate it!

When we are ready to launch the full system, you will receive an email asking you to complete a few more steps.

Setting up this system is brand new for us, so let us know right away if you have any issues.

Thank you for your help getting this launched!

Join Taranis!

Email us today and let us know you want in! info@taranisathletics.com

Phase 1 Foundation Training is a series of 10 sessions with an expert Taranis Coach. These sessions teach you the movements we use in CrossFit and allow you to slowly increase your intensity and comfort level in preparation for the transition into Phase 2. Phase 1 Foundation Training is mandatory to join Phase 2. This is for the safety of all athletes, new and experienced.

Group Phase 1:

You will be with a small group of athletes and typically one coach in each session. We cap these classes at 6-8 people to maintain coach to athlete ratio integrity.

  • Make instant friends!
  • VarietyHighly skilled coaches teaching the sessions
  • Set schedule Mon, Wed, Fri at 7pm starting Dec 3 and wrapped up Dec 21

Once you have completed the Phase 1 training, you become a Phase 2 Athlete and are welcome to join our regularly scheduled CrossFit WOD Sessions just in time for January!

Taranis Outdoor WOD – Easter Weekend

This beautiful sunshine is PERFECT for a holiday weekend and an outdoor WOD!

WOD:

6km run for time – see location below

Scaling options:

PACK: walk/run using intervals. For example:1 minute run and 3 minutes walk

PUPS: walk

Go solo or take the family, make it work for you!

Location: Dallas Road walking path. A Clover Point (4 way junction of the top walking path and the lower road heading down to the beach) to the Ogden Point Sundial. You can start at either end of the route and you will be doing a round trip loop back to your starting point. Anytime the path gives you the option to stay close to the ocean, please do BUT don’t go down to the beach paths. All branches lead back to the same main path but the true 6km is the water path.

Please post your WOD details and times to our blog or social media posts. We would love to know if you had anyone join you or perhaps you ran past the Easter Bunny along the way.

Wishes to you all for a couple days of sunshine and fun!

Friday July 3, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
5 rounds
10 back squat 225/165
10 deadlift 275/205
400m Run
2 minutes rest

Strength
LEVEL 1
a. Warm up with class

b. Deadlift 1-1-1-1-1 (RPE 9 on last set)

c. 3 rounds
10 squat jumps (touch a 6″ out of reach target)
20 hip extensions
400m run

LEVEL 2
a. Self led warm up

b. Deadlift 80% x 3 x 5 sets

c. Weighted Pull-Up
40% x 3 EMOM x 10

LEVEL 3
a. Self led wam up

d. Deadlift 80% x 3 x 7 sets

c. Weighted pull-up
40% x 3 EMOM x 12

2-A-Day
5 rounds
10 squat jumps (touch a 6″ out of reach target)
20 hip extensions
400m run

Wednesday June 10, 2015

REST DAY!

There is no mid day 3.0 after the 10:30am class

There will be 3.0 from 4:30pm-7:30pm with regular class times

 

Did you know…  Wednesday’s at 8:00pm we have Sean Boulet teaching Xinyiliuhequan. It is a traditional type of Chinese kung fu. It is considered an “internal martial art”, related to others such as Tai Chi (aka Taiji), and Ba Gua. Open to the public to join!