12/14/2019

  • Warm Up:
  • Coaches Call
  • Strength:
  • Back Squat
  • Work up to heavy single rep
  • WOD:
  • 100m Heavy Farmers Carry
  • 50 Ring Dips
  • 50 Box Jumps
  • 50 Pull Ups
  • 50 Swings (53/70)
  • 100m Heavy Farmers Carry
  • For Time

12/13/2019

Warm Up:1 min plank1 min side plank1 min high plank1 min side plankWOD 1:5min EMOM15/20 Wall BallWOD 2:5min EMOM15/20 sit upsWOD 3:15min 800m...

12/12/2019

Warm Up:Coaches Call Active MobilityStrength:2 Power Snatches + 2 OH Squatwork up to heavy set - 25 minsWOD:21-15-9Power Snatch (65/95)T2B

12/11/2019

Warm Up:5-7 Strict Toes to Bar - Control decent20 Leg Seated Raises over KB100 ft Double KB Front Rack Carry4 roundsWOD:20min AMRAP8 Front Squats...

12/10/2019

Warm Up:coaches callPractice:Box Jump Techniquesthen:10/12 cal erg + 15 box Jumps for timex3 - try to  beat each timeWOD:50 DU's10 Push Press...

12/09/2019

Warm Up:10-1 Wall Ball1-10 Wall Ball Sit UpsStrength WOD:10-1 Pull Ups1-10 Deadlifts (135/185)WOD:500m Row5 DB Man Makers15min AMRAP

12/07/2019

Warm Up:Group chat and mobilizeWOD: (thank Alberto)15m Handstand Walk 20 KB Snatches (32/24kg)20 Burpee Box jump Overs 40 Wallball (20/25)20...

12/06/2019

Warm Up:14 Alt DB Ground to OH7 V-Ups14 Alt DB OH Reverse Lunges10min AMRAPStrength:Back Squat 5x5WOD:1 min Stations, 1 min Rest between rounds, 3...

12/05/2019

Warm Up:active mobility then:30 secs max ball slam30 secs max sit ups1 min rest x4WOD:30 DU's10 Goblet KB Cleans13/12 cal on Bike10 KB...

12/04/2019

Warm Up:Active Mobilitythen:6 Lunges8 Squats10 Push Upsx4Strength:Bench Press 5x5WOD:12min AMRAP10 Box Jumps8 Burpees6 DB Front Squats

12/03/2019

12/3Warm Up:Foam RollActive Mobility - coaches callWOD:800 m Run10 Man Makers3RFTPractice:HS Hold and Walk

12/02/2019

12/2Warm Up:Coaches CallStrength:Clean & Jerk 5x5 - 10 Back Extensions after each setWOD:5 Shoulder to OH10 K2E50 DU's5RFT

11/30/2019

11/30BertFor time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m...

11/29/2019

11/299am Class OnlyWOD:Group Exercise Pick29 Reps of Each10 Exercises 2 RFT

11/28/2019

ClosedHappy Thanksgiving

11/27/2019

11/27Warm Up:Coaches Call - Yoke, Tires RopesStrength:Push Press 5x3Push Jerk 3x3WOD:3 MU100m Run15 Weighted Pull Ups25 Squats15min AMRAP

11/26/2019

11/26Warm Up:Coaches Call Gymnastics - 20 minsStrength:15 minutes to find max 50m Farmers CarryWOD:30 OH Plate Lunges30 Ball Slams30 T2B20min AMRAP

11/25/2019

11/25Warm Up:Running DrillsRun 1 mile for TimePractice:Rope ClimbsWOD:30 TGUFor Time

11/23/2019

11/23"The Seven"Seven rounds for time of:7 Handstand push-ups135 pound Thruster, 7 reps7 Knees to elbows245 pound Deadlift, 7 reps7 Burpees7...

11/22/2019

11/22Warm Up:Hip Mobility Shoulder Mobilitythen:30 seconds max cal rowx4WOD:4 min DB Thrusters3 min KB Swings2 min MU/mod1 min Sprawls90seconds...

11/21/2019

11/21Warm Up:Active Mobility - 5 minsthen:100 Singles 10 Burpees10 min AMRAPStrength:Squat Cleans 5x3Hang Cleans 3x3WOD:20 Strict Push Ups20 Sit...

11/20/2019

Warm Up:Wall ball and Slam Ball DrillsStrength:Front Squat 5x3Back Squat 3x3WOD:500m Row or 20/25 Cals on Bike15 Back Squats (35/45)15 Roll Outsx2

11/19/2019

11/19Warm Up:Coaches CallStrength:Shoulder Press 5x5WOD:4 rounds1 minute StationsPush Press (65/95)Box JumpsDU's (x2=singles)

11/18/2019

Warm Up:Jog Block with MBLight DB Warm Up- Coaches CallStrength:Thrusters3x4WOD:10 push Ups10 K2E10 Thrusters10 Burpees5RFT

11/16/2019

"Nutts"For time:10 Handstand push-ups250 pound Deadlift, 15 reps25 Box jumps, 30 inch box50 Pull-ups100 Wallball shots, 20 pounds, 10'200...

11/15/2019

Warm Up:Coaches Call:Banded OH DB SquatsWall Step UpsBear CrawlPlank Shoulder TapsStrength:OH SquatsWOD:400m Run15 OH Squats 3 RFT

11/13/2019

11/14Warm Up:Coaches Call Practice:HSPU/HS Walk- 15 minsWOD:10 Front Squats15 burpees over bar20 Pike Sit Ups15min AMRAP

11/13/2019

Warm Up:Banded Mobility Drillsthen:100m Side shuffle25 jump jacks20 Push Ups5 Kip Swingsx3Practice:Pull Ups & SA DB SnatchWOD:10 DB Snatch Right...

11/12/2019

Warm Up:Coaches Call Active MobilityStrength:Deadlift 5/5/4/4/3/3WOD:1 min Sumo Deadlift (75/105#)1 min ab mat sit ups1 min Push Press1 min ab mat sit...

11/11/2019

Warm Up:5 Inchworms6 perfect lunges7 burpeesx3Strength:Push Press3x4WOD:400m Run50 Walking Lunges4RFT

11/09/2019

CrossFit Games 20.5 WOD:Warm Up:20 push ups + 20 shoulder taps8 Squat with thoracic rotations5 Dive Bomber push Ups5 Kip swings + 1 C2B or MU30 sec...

11/08/2019

Warm Up:Coaches Call active mobilityDiscuss/review 20.5WOD:400m run25 Squats (add weight if not doing 20.5)25 Sprawls1 minute weighted plank4RFT

11/07/2019

Warm Up:Foam Roll LatsBanded OH Pass & squats Banded 1/3/5's"Raise the Roof" as a groupStrength:Bench Press 4x5Ring Rows 3x Max...

11/06/2019

Warm Up:1 min each circuit x3High Plank with shoulder tapsHollow Rocks and HoldPlank Push UpsKneeling MB ChopsSingle Leg Ball SlamsWOD:400m Run4/4...

11/05/2019

Warm Up:Coaches Call Core/Mobility Drills (20mins)Strength/Practice:Pull Ups, Ring MU's or Bar MU'sTechnique if needed - or 3-5 sets of...

11/04/2019

Warm Up:Coaches CallStrength:DB Hang Split Snatchwork up to heave 2R, 2LWOD:15min AMRAP5 Renegade Row Left5 Renegade Row Right10 DB Floor Press15...

11/02/2019

Games WOD 20.4

11/01/2019

Warm Up:Coaches Call - mobility and strategize for 20.4Strength:Squat Snatch(technique for competitors - if no Open - can go heavier)WOD:4 RFT400m...

10/31/2019

10/31Warm Up:25 Burpees as a group1 minute Plank Holdx2Strength/ReviewBar Muscle UpsWOD:12-9-6 Burpee Bar MU'sClean & Jerks (165/115)

10/30/2019

Warm Up:10 Slam Ball Alt Push Ups5 Close grip strict push ups10 Ball Slams10/10 Scapula Band Pulls5 ITY Light DB'sx3 Strength:DB Bench...

10/29/2019

Warm Up:active drills - 5 mins5 Scapula Pull Ups10 Hollow Rocks2-5 Strict Pull Ups10 Kneeling Banded Torso Rotations (each side)x4Strength:Weighted...

10/28/2019

Warm Up:Active Mobility then:10 Wall Ball5 Inchworms15 WB Sit Upsx3WOD:50-40-30-20-10Thrusters (35/45)Cal Row

10/26/2019

Warm Up:Jog Block or row 600mLa Cross Ball Trap/Delt SmashFrom Roll Lats/Legsthen:5 inchwormsBench/Ball ITY's30 sec Hollow HoldWall Walk 5-8...

10/25/2019

Warm Up:Jump JacksReverse Lunge Banded ChopsBanded Squat Pull30 secs each - 4 roundsPractice:HSPU - Deadlift for 20.3WOD:800m Run30 KB Swings30...

10/24/2019

Warm Up:Ankle, knee & hip mobilitythen:30 sec L-sit1min Plank30 sec Front Scale30 sec Back Scale200m MB Group Jogx5WOD:5000m Row for Time

10/23/2019

Warm Up:Coaches Call - gymnasticsPractice what you need - 20-25 minsStrength:Push Press3x5WOD:25 MB Cleans10 Burpees18min AMRAP

10/21/2019

Warm Up:Coaches Call Active Mobility - then:21-15-9PVC OH SquatsBox Steps UpsPlank Shoulder Taps (each shoulder)Practice/Technique:Box...

10/21/2019

10/21Warm Up:5 Inchworms w/3-5 strict push ups 10 Scapula Pull UpsCrab Crawl 1 length of gymBear Crawl 1 length of gymx2Strength:Squat...

10/19/2019

Workout 20.2Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters6 toes-to-bars24 double-unders♀ 35-lb. dumbbells ♂...

10/18/2019

10/18Warm Up:Active Mobility - coaches callStrategize 20.2WOD:500m row or run25 sit ups25 Squats4 RFT

10/17/2019

Warm Up:Hollow HoldPringlesPlank Push UpsRoll Ups30 secs each - perform as a group - rest 30 secs3 roundsStrength:Weighted Glute Bridges10x4**follow...

10/16/2019

Warm Up:30 Secs eachL-SitPlankChin Up HoldHandstand Hold5 roundsPractice:Toes 2 BarPistolsWOD:10 Strict Pull Ups100m Sprint15 Strict Push Ups100m...

10/15/2019

10-15Warm Up:Coaches Call Fun Drills - 10mins15 Banded Bridges15 Hollow Rocks15 Hindu Squats 15 Push Ups3 Rounds for FormStrength:Pause Back...

10/14/2019

Warm Up:Tabata Rounds - perform 4 rounds of each rest 2 minutes between roundsSki Erg Assault BikeRowWOD:50 DU's20 SDHP KB20 Anchored...

10/12/2019

20.1 Games WOD10 Rounds for Time8 Ground-to-Overheads (95/65 lb)10 Bar Facing BurpeesTime Cap: 15 minutesPrior to starting the workout, the athlete...

10/11/2019

Warm Up:Mobility and Active DrillsPractice/Strategize:Ground to Over HeadBar over BurpeesWOD:500m Row25 Squats25 Sit Ups25 Ball Slams4 RFT

10/10/2019

Warm Up:200m Run10 KB Front Rack KB (5/5)5 HandStand Hold with Scapula Retraction2-5 Strict Negative T2B1-2 Rope Climbs4 roundsStrength:Bent Over...

10/09/2019

Warm Up:21-15-9DB ThrustersPush UpsSit UpsSkill/Fun:Yoke Carries and Heavy MB Toss OversWOD:21-15-9KB SwingsBurpeesDU's

10/08/2019

10/8Warm Up:Coaches Call Strength:Ground to Overhead BarBell Cycling1 Strict Press3 Push Press5 Push Jerk5 sets - increase in weight...

10/07/2019

Warm Up:3/3 TGU25 Banded Bridges25 Sit Upsx3Strength:Back Squat3/3/3/3/3WOD:10 cal assault bike15 Plate/Plate Squats20 Plate OH Walking Lunges30 Torso...

 

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