• WOD Monday 11-16-15

    CROSSFIT

    Strength
    Pause Back Squats (3x3x1 - 3 sec down - 3 sec hold at bottom -  1 sec out of bottom)
    4x6 @ 50-60%

    WOD
    100m run
    3 rounds Cindy
    200 m run
    2 rounds Cindy
    400m run
    1 round Cindy

    (option to go back up the ladder)

     

  • WOD Friday 11-13-15

    CROSSFIT

    Open Gym

    Team Series WOD


  • WOD Thurs 11-12-15

    CROSSFIT

    WOD

    6 rounds
    8 OHS (95/65)
    200m run



  • WOD Wed 11-11-15

    CROSSFIT

    WOD

    21-15-9
    Power clean (135/95)(115/75)(95/55)
    wall ball
    rest 2 min (add weight on bars during rest)
    15-9-6
    Deadlift (185/135)(155/105)(135/85)
    bar facing burpees



  • WOD Wed 11-10-15

    CROSSFIT

    WOD

    40 cal row
    40 KBS (62/44)(53/35) 
    20 pull ups (chest to bar if using them in comp)
    20 box jump overs (24/20)
    20 toes to bar
    40 KBS
    40 cal row



  • Monday 11-9-15

    CROSSFIT

    Coach Andres B-Day WOD

    30 hang cleans (135/95)(115/75)(95/55)
    3 min ME (Max effort ) double unders
    30 shoulder to OH 
    3 min ME sit-ups
    30 front squats 



  • Fri 11-6-15

    CROSSFIT

    OPEN GYM

    Team series / Throwdown team practice


  • Thurs 11-5-15

    CROSSFIT

    STRENGTH
    Establish 1RM back squat
    WOD
    EMOM 10
    min 1-2
    1 power clean
    2 front squat @ 50-60% of 1RM BS (adjust between 50-60 on athete)
    min 3-4
    2 PC
    2 FS
    min 5-6
    2 PC
    3 FS
    min 7-8
    3 PC
    3 FS
    min 9-10
    3 PC
    4 FS

    HIT-CON

    800 m Run
    200 Double unders (scale such that this is about 5 minutes of work)
    1000 m Row



  • Wed 11-4-15

    CROSSFIT

    SKILL
    3x2 snatch pull from thigh
    3x2 power snatch (touch n go from ground)
    3x2 snatch balance (from rack if needed)
    work on skills at lighter to moderate weight to prepare for 1RM

    STRENGTH
    Establish 1RM Snatch

    WOD
    AMRAP 8
    2 bar muscle ups or 5 chest 2 bar / pull ups
    10 1 arm dumbell snatches (40/25)(35/25)(30/15)
    25 sit ups
    25 DU's

    HIT-CON

    Skill

    Bulgarian Split Lunge, one toe on a plyo box, holding two dumbbells or kettlebells and lunge down, keep shin as vertical or preferably leaning back some throughout the movement. 

    Skill/Auxiliary Strength Cycle: (4 stations, rotate through 4 times)
    Stations
    10 Bulgarian Split Lunge per leg
    10 Good Mornings, empty barbell or hold a dumbbell on shoulders behind neck.
    10 Heavy Goblet Squats with a triple pump at the bottom.
    10 Dumbbell Presses



  • Tues 11-3-15

    CROSSFIT

    STRENGTH
    Establish 1RM push press


    WOD

    Running Fran with a push
    21-15-9
    Thruster (95/65)
    push ups
    400m run after each round

    HIT-CON

    4 Rounds
    20 Broad Jumps
    15 Lunges
    10 Pull Ups (ring rows for scaling)
    5 Dips



  • Mon 11-2-15

    CROSSFIT

    STRENGTH
    Establish 1RM deadlift

    WOD
    AMRAP 10
    100m farmer carry (guys 53/44 girls 35/26)
    10 straight legged deadlift
    5 burpee over barbell



  • HALLOWEEN 10-31-15

    CROSSFIT

    "Halloween Havoc"
    Teams of 2
    20 walk like the dead (wall walks)
    400m haul off the dead (sandbag / weighted run)
    60 grave bursters (burpees)
    400m haul off the dead
    60 Brain tosses (wall balls)
    400m haul off the dead
    60 blood on the bar (pull ups)
    400m haul off the dead
    60 jump high or die (Box jumps 24/20)
    400m haul off the dead
    60 skull crushers (deadlifts 185/135)


  • Friday 10-23-15

    CROSSFIT

    OPEN GYM

    Team WOD at evening classes


  • Thurs 10-29-15

    CROSSFIT

    STRENGTH
    Push press
    5x3


    WOD
    The 7's
    7 rounds
    7 KBS (heavy)
    7 Wall balls
    7 weighted box step ups (45/25)



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