02.20.17 Mon WOD

Warm-up

3 Rounds:

10 Box Step Ups (unweighted)
10 PVC Good Mornings
10 PVC OHS
5 Burpees

Strength

Full Snatch: 5×5

5 TNG full Snatches @ ~60%
Run 200M between sets
Complete a total of 5 runs

Metcon

12 Min Emom:

Odd: 18/13 cals row Bike
Even: 8 power Snatches 105/70    RX+ 135/95

Make notes of what weights were used and reps completed per round

02.17.17 Fri WOD

Warm-up

Group Barbell warm up

3 rounds:
deadlifts
clean pull
hang power clean
push jerk

Spend 5-10 min reviewing positioning with the group.

Strength

Clean and Jerk Complex

2 squat cleans + 1 jerk
Work up to a heavy complex, then 3 additional sets at the same weight

Metcon

4 min AMRAP:

21,15,9 of:
Power snatch 95/65lbs
burpees

–rest 2 mins–

4 min AMRAP:

15,12,9:
Power snatch 95/65lbs
Lateral bar jumping burpees

— rest 2 mins —

4 min AMRAP:

12,9,6:
Power snatch 95/65lbs
Bar facing burpees

02.16.17 Thurs WOD

Warm-up

2 rounds:

5 – banded squat therapy
10 – hip hinge
Then 5 min double under practice

Hip Hinge: https:
//www.youtube.com/watch?v=gwN_nXKVXXI

Strength

Back Squat:  5X5

complete @70-80% with a 200m run Between sets
 *To the second church drive way

Metcon

“Santora”

3 Rounds of 1-Minute AMRAPs of each movement:
Squat Clean  155/110
20′ Shuttle Sprint
Deadlift  245/175
Burpees
Jerk  155/110
Rest
In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010
To learn more about Santora click here

02.15.17 Weds WOD

Warm-up

Run or Row

Mobility:

neck and shoulder

2 rounds:

10 – Strict press PVC or Appropriate BB
10 – Push ups
10 – Ring rows

Strength

Shoulder Press

  1. Find a heavy single for today
  2. 5×5 @ 80% of 1 rm
Find a heavy single for today, followed by a 5×5 @ 80% of 1rm.  Rest 60 sec between sets.

Metcon

8 min EMOM:

Min 1: 30/90 dubs/singles
Min 2 : 15 KB swings   53/35

CrossFit Games Open 12.5

Complete AMRAP in 7 minutes of:
3 – Thrusters    100/65
3 – Chest to bar Pull-ups
6 – Thrusters
6 – Chest to bar Pull-ups
9 – Thrusters
9 – Chest to bar Pull-ups
12 – Thrusters
12 – Chest to bar Pull-ups
15 – Thrusters
15 – Chest to bar Pull-ups
18 – Thrusters
18 – Chest to bar Pull-ups
21 – Thrusters
21 – Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

02.14.07 Tues WOD

Warm-up

row 500m or run 400m

Then 2 rounds:

12 – push ups
12 – good morning
12 – power snatches
12 – air squats

Strength

Overhead Squat:

  1. Work up to a heavy single
  2. 1 x ME set @ 60%
Work up to a heavy single for today in 10 min directly followed by a 1 ME set @ 60% of the 1 RM.

Metcon

CrossFit Games Open 13.1

17 Minute AMRAP of:
40 – Burpees to a 6″ target
30 – Snatches  75/45
30 – Burpees to a 6″ target
30 – Snatches 135/75
20 – Burpess to a 6″ target
30 – Snatches 165/100
10 – Burpees to a 6″ target
AMRAP Snatches 210/120
Julie Foucher on Open WOd 13.1 https://www.youtube.com/watch?v=bbS33NZlyVM

Accessory Work

Accumulate, in any order:

50 pull ups
50 HR push ups

02.13.17 Mon WOD

Warm-up

3 rounds:

12 – OHS (PVC or Appropriate Barbell)
10/5 – push ups
8 – ring rows

Strength

Power Snatch: 5×2

Touch and Go,  Ascending in weight
Spend time on movement patern.
~10min
https://www.youtube.com/watch?v=I7TzLNg8uFU

 

Metcon

5 rounds:

10 – DB burpee step ups 55/35 DB or KB
15 – squat snatches 95/65
10 – Front Rach Lunges 55/35 DB or KB

02.10.17 Fri WOD

Warm-up

Coach’s Choice

 

Strength

Back Squat: 6×2

complete all sets @ 80%
  *1 set ever 90 sec

Metcon

“Daniel”

For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

02.09.17 Thurs WOD

Warm-up

5 min AMRAP:

5 – pvc tempo OHS ( 3 sec down, 2 sec up)
10 – abmat sit ups
15 – lateral hops over PVC

Strength

Bench Press: 5 x2

Work up to a heavy double for today.
~ 20 min to complete
Run 400m between sets. total of 4 runs

Metcon

For Time:

60, 30 reaps of each
power snatch 75/55 lbs
KB Swing 53/35 lbs
HR Push Ups