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Thurs 30

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Posted 06/29/16 by | 0

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Strength:

3 Heavy Sets of:

6 Bulgarian Split Squats (ea. leg)

6 Bent-over-Row

Max Hold Weighted Full Plank

*Not counting sets building up to heavy*

WOD:

“Karen”

150 Wall Ball Shots (20/14)

COOL:

200m Walk,

1 min ea.-

Couch stretch, Supine Twist, Scorpion


Wed 29

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Posted 06/28/16 by | 0

SPDC20160104

WU:

1 Mile Jog

-then-

Coach mobi

For Total Reps: (with 20 min. running clock)

3 Mins of Burpees

-1 min rest-

2 Mins of Power Cleans (95/65)

-1 min rest-

1 Min of Overhead Squats (95/65)

-1 min rest-

:30 Sec of Push-press (95/65)

** With remainder of 20 minutes…

Find a Heavy 1 Rep Power Clean + Push Jerk.

COOL:

1 min ea-

Lizard pose (Runner’s lunge hold)

Pigeon

Thread the needle


Tues 28

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Posted 06/27/16 by | 0

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HOSS.

WU:

-2 rds

5 Hi-Hang Squat Snatch (BB)

5 Snatch Balance

5 Bent over row

5 Total Lunges

-Mobility

SS:

12 minutes to establish a Heavy 1 Squat Snatch.

-then-

EMOM x 4:

1 Power Snatch + 1 Squat Snatch @70%

For Time:

500m Row

25 Med Ball Sit-ups (20/14)

400m Row

25 Med Ball SU

300m Row

25 Med Ball SU

200m Row


Mon 27

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Posted 06/26/16 by | 0

reebok_women_stacie_tovar_crossfit_games_1

WU:

400m Run

Coach Led

ST:

E2MOM 10: (5 rounds)

3 Front Squats (70-75%)

-then-

Build up to a heavy single

(Time cap- minute 16)

Partner WOD:

5 Rounds For Time:

6 DB Shoulder to Overhead (your choice in weight)

8 DB Box Step ups (24/20, same weight ^)

30 Double unders

COOL:

1 min each-

straddle sit and reach, saddle


Sat 06.25 Bring a Friend!

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Posted 06/24/16 by | 0

elijah-muhammad-banner

EZ Muhammad celebrating his first ticket to the CrossFit Games in 2015.

Strength:

EMOM x 4:

6 Deadlifts

(Starting @ 50%, Building up each time)

*then immediately*

EMOM x 3:

3 Deadlifts

(Continuing with the weight you ended with. Still, Building Up.)

MetCon:

Partner AMRAP in 18 min:

2 Rope Climbs

10 HL Push-ups

10 Cal Row

(One Partner works through a whole round while the other rests.)

ACC:

50 Banded Tricep Pull-Downs

*partition as needed


Fri 06.24

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Posted 06/23/16 by | 0

FullSizeRender1

W-Up:

CC

Skill:

Not for time, but unbroken:

21 – 18 – 15 – 12 – 9

Overhead Squats (95/65)

Conditioning:

10 x

200m Sprint + 1 Power Snatch @80-85%

**Rest 40 Seconds

*Waste no time catching your breath before the snatch. 

 


Thurs 06.23

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Posted 06/22/16 by | 0

reebok_women_annie_thorisdottir_crossfit_games_2

W-UP:

3 rounds of-

-200m Row

-10 HL Push-ups

-10 Jumping Jacks

WOD:

EMOM 16-

1: 6 – 12 TTB

2: 5 -8 Pendlay Row (HAP)

3: 30 sec Waiter Walk (L, HAP)

4: 30 sec Waiter Walk (R, HAP)

** you should give yourself at LEAST 20 seconds of rest before your next minute starts. 

COOL:

Thread the needle, Scorpion, Foam Roll

 


Wed 06.22

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Posted 06/21/16 by | 0

Olympic day Bodybuilding

Olympic Day is meant to bring attention to Olympic events & movements. So this day is just like every other with normal class times, but we encourage you all to bring a buddy and have fun with it! :)

 

WU: Coaches Choice

Workout 1: 1 mile run FT

Workout 2: Medball toss for distance

Workout 3: Clean & Jerk Max out

Workout 4:

3min AMRAP:

12 Wall Balls

10 Pull Ups


Tues 06.21 OLYMPIC DAY TOMORROW!

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Posted 06/20/16 by | 0

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SS:

Find max of the complex:

Hang Power Snatch + Hang Sq. Snatch

11 Min. AMRAP:

10 Double Wall Ball Shots (20/14) 10′ all

9 Burpee Box Jump Over (24/20)

8 F.R. Lunges (105/75)

70 Double-Unders


Mon 06.20

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Posted 06/19/16 by | 0

Rich Open 15 Things

WU:

250m Row

10 inch worms

10 hand lifts/handstand walk steps

10 cat/cow

200m run

-Mobilize!!

Skill: 3RNFT

3-6 skin the cat

20-30 seconds of L-Sit hold

Max effort nose-2-wall hold

(roll out at end)

WOD: “Lynne”

5RNFT

-Max rep Bench Press

-Max rep Strict Pull-Up

**RX= Body weight Bench Press for men; .75 body weight for women