• WDO Fri 12-18-15

    OPEN GYM


  • WOD Thurs 12-17-15

    CROSSFIT

    Strength
    Clean pull + clean (full squat)  (reset after each combo) 2@ 50% / 2 @ 60% / x2 @ 70%

    Establish 1RM squat clean
    WOD
    Bear complex 5x3 (5 set of 3 cycles)
    (135/95)(115/75)(95/55)
    every drop during set = 5 burpee

    HIT-CON

    Agility: Plyo set
    2x Butt Kickers
    1x High Skip
    1x High Knees
    2x Side Step
    2x Karaoke

    4 Rounds of each
    Lie on back to backward to spin forward runs
    Lie on stomach spin to sprint
    Lie on back to backward to lie on stomach (burpee movement) to sprint forward



  • WOD Wed 12-16-15

    CROSSFIT

    Strength
    Push press 5x3 (build to 3RM)
    WOD
    EMOM 16
    odd min
    4 renegade rows / 6 wall balls
    even min
    DU's (50/40/30 depending on skill)

    HIT-CON

    Skill

    Jump Rope double-unders.

    WOD
    100 – 80 – 60 – 40 – 20
    Double Unders
    25 – 20 – 15 – 10 – 5
    Heavy Weighted (sandbag or slam ball) Box Step-U
    ps



  • WOD Tues 12-15-15

    CROSSFIT

    Strength
    Deadlift 5x5 @80%
    WOD
    4 rounds
    15 front rack lunge (115/85)(85/65)(65/45)
    200m run
    10 ring dips


    HIT-CON

    Agility: 
    3 Rounds
    In-N-Outs (hopscotch)
    Lateral In-N-Outs (left and right)
    One Leg Hop In-N-Outs (left and right)

    Skill

    Sumo Deadlift High-Pull

    WOD

    10-9-8-7-6-5-4-3-2-1
    SDHP
    Burpees
    Russian Sit-Ups



  • WOD Mon 12-14-15

    CROSSFIT

    Strength
    Front squat
    5x3 (60-70-80-90-90%)

    WOD
    21*15*9*
    KBS (62/44)
    Box jumps (24/20)
    *= 7 TTB/HKTE



  • WOD Mon 12-14-15

    CROSSFIT

    Strength
    Front squat
    5x3 (60-70-80-90-90%)

    WOD
    21*15*9*
    KBS (62/44)
    Box jumps (24/20)
    *= 7 TTB/HKTE



  • WOD Sat 12-12-15

    CROSSFIT

    Part 1

    21-15-9

    Sit ups

    V-ups

    Med ball twist

    200m run

    Part 2

    50 DU cash in

    75 front rack lunge (95/75 - 75/45)

    ** every time the bar is dropped / 100m farmer carry / then add 20 or 10 lbs to lung bar

    50 DU cash out

     


  • WOD Thurs 12-10-15

    CROSSFIT

    Strength
    Back squat
    6x3 @ 75% (its not a 3 rep max so do not max out)

    WOD
    5 C2B cash in
    20 Thruster (115/85)(95/75)(75/55)
    20 SDHP
    20 OHS
    20 Back squat
    5 C2B cash out
    (5 C2B every 2 min on the min

    HIT-CON

    Up the Ladder, down the ladder

    30 Wallballs
    30 Push Ups
    30 Box Jumps
    30 Double Unders
    30 OH Lunge
    30 Weighted Sit Ups
    30 Ring Rows
    30 Slam Balls
    30 Burpees


     


  • WOD Wed 12-9-15

    CROSSFIT

    Skill
    muscle ups (ring or bar) / kipping pull ups
    Strength
    Snatch
    3x below knee @ 60% (not touch n go, reset each one)
    2x @70% x 4 rounds
    1x @80% x 2
    Snatch pull from ground to elbow high +snatch
    70% X2+1
    80 X 1+1 x 4 rounds
    WOD
    4 rounds
    8 deadlift (225/155)(185/115)(155/85)
    8 HSPU or 3 wall walks
    100m run

    HIT-CON

    Skill -Rope Climbs

    WOD - Series of races,  Each person should get at least 4 races.
    15 x Sit-Ups
    Zig Zag Run
    Rope Climb

    Race finishes at top of rope climb (they can climb down slowly)
    Rope climb scaling is lower with arms to ground (legs straight) pull back up (legs straight) hang from rope for second or two and repeat for three mini-climbs.



  • WOD Tues 12-8-15

    CROSSFIT

    Skill
    Turkish get ups (4x4 build up each round if possible)
    Strength
    Front squat 5x5
    60% - 70% - 80% - 90% - 90%

    WOD
    AMRAP 8/10 (8 begin / 10 advanced)
    10 TTB
    15 wall ball
    25 DU's

    HIT-CON

    4 rounds on a 5 minute cycle (rest for remainder of 5 minutes)
    400m Row
    100m OH Plate Carry
    10 Burpee Box Jump Over

     

     

  • WOD Mon 12-7-15

    CROSSFIT

    Strength
    Clean n Jerk
    60 % x2
    70% x2
    80% x1 x4
    then
    2+1 (2 front squat (from rack) and 1 jerk (build to heavy 1)

    WOD
    15-12-9
    Power clean (135/95)(115/75)(95/55)
    Burpee



  • WOD Sun 12-6-15

    SUNDAY SERVICE


  • WOD Sat 12-5-15

    CROSSFIT 

    Part 1

    200m run

    21 push press (95/65)

    400m run

    15 push press

    Block loop

    9 push press

    Part 2

    30 DU

    15 OHS (95/65)

    30 DU

    20 Front squat (115/85)

    30 DU

    25 Back squat (135/105)

    30 DU


  • WOD Fri 12-4-15

    CROSSFIT

    OPEN GYM

     


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