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Fri 29

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Posted 07/28/16 by | 0

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Coach Sav with the man, the myth, the legend….Dave Castro

Thigh Day Friday-

Warm Up:

Coach led dynamic WU/Stretch

Set up for workout

15 min cap

 

WOD: For Time

50 Deadlifts (225/155)

1 Rope Climb

50 Cal Row

1 Rope Climb

50 Box Jumps (24/20)

1 Rope Climb

50 Double unders

1 Rope Climb

50 Pull Ups

1 Rope Climb

**30 Min Time Cap

 

Cool Down

Supine twist

Pigeon

Sit and Reach


Thurs 28

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Posted 07/27/16 by | 0

katrin-and-mat

And your 2016 CrossFit Games Champion is…

Thursday-

Warm Up:

CC

 

SS: 1 Mile run for time

 

WOD: “Burpee Fran” (21-15-9)

Thrusters (95/65)

Barbell Facing Burpees


Wed 27

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Posted 07/26/16 by | 0

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Coach S. lifting Bjork Odinsdottir. NBD.

WEDENSDAY-

Warm Up:

2RNFT

30 cal Row

Inch Worm

Bunny Hop

Power Skips

5 HSPU

 

SS: Snatch Balance 5×3 Working sets @ 85% of 1RM overhead Squat

 

WOD: E2MOM 16 (2 RNDS)

1- 22/18 Cal Row

2- 12 OHS (95/65)

3- 24 AB Mat Sit Ups

4- 12 HSPU


Tuesday July 26th

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Posted 07/25/16 by | 0

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Coach Adam getting low and fighting the forces of gravity

Tuesday-

Warm Up:

200m Jog

30 sec hollow rocks

30 sec handstand hold

10 BB GoodMorning 2 squat

10 Push jerks

10 Front squats

 

SS: Establish a 1RM Power Clean and Jerk

 

WOD: 12min AMRAP

9 Power Clean and Jerk (135/95)

6 Box Jump Overs (24/20)

3 Bar Muscle ups (scale is Chest 2 bar)


Mon 24

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Posted 07/23/16 by | 0

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Monday-

Warm Up: CC Dynamic/Stretching

 

SS: Double Under Practice!!! Time to use those new skills and drills from our seminar!!!!

 

WOD: 3RFT

200m Sprint

8 Snatches (115/75)

 

-Rest 2 MIN-

         3RFT

25 Wall Ball Shots (10’)(20/14)

40 Double Unders

 


Fri 22

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Posted 07/21/16 by | 0

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SK: Knees to Elbow Instruction, Pull-up Instruction

WOD: Partner “The Seven”

7 RFT:

7 HSPU

7 Thrusters (135/95)

7 Knees-2-Elbow

7 Deadlifts (245/175)

7 Burpees

7 KBSw (72/53)

7 Pull-ups

*divide reps between partner any how. 
COOL: Pigeon, Child’s Pose, Thread the needle


Thurs 21st

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Posted 07/20/16 by | 0

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WU:

-3 rds:

5 Inch Worm

5 Cat Cow

5 KB Goblet Squats w. pause in bottom

10 Hip exts (on ghd)

ST:

3x each:

10 Hip Thrusts (medium weight)

10 Ring Row (to ribs, parallel with floor, no FG)

EMOM 18: 9 rds

even – 14/12 Cal Row

odd – 30 sec. ME Russian KBS (70/53)

**score is total # reps of rkbs


Wed 20th

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Posted 07/19/16 by | 0

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WU:

400m Med Ball Run

50 Dub

40 Sit ups

30 handstand hold

20 Push-ups

SK: Handstand Walk/Push-up Practice for 12 min.

 

WOD:

1 minute of Power Snatch

rest 30 seconds

1 minute of OHS

rest 30 seconds

1 minute of push jerk

rest 30 seconds

1 minute of deadlift

rest 30 seconds

1 minute of bar over burpees

Men: Barbell @ 115 lb

Women: Barbell @ 75 lb

ACC:

50 total of each:

GHD Sit-up

GH Raise

COOL: Pretzel, Couch, Frog


Tues 19th

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Posted 07/18/16 by | 0

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WU:

15-12-9

       BB Thrusters

       Candlestick rocks

 

SS:

     1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk

*Find max in 15 min. THEN do 90% x 1*

WOD:  “2015 TEAM SERIES EVENT 1”

For Time:

 100 Double-Unders

 50 Calorie Row

 25 Step-ups (45#/24”)