WOD

April 23rd, 2014

Wednesday 140423

Competitor’s Class Benchmark WOD Season

Competitor’s Class Benchmark WOD Season

Guides and Rules

 

In our Competitor’s class we will be doing “Benchmark WOD’s.” This will consist of Girl’s Name WOD’s, certain classic CrossFit WOD’s, 1 rm’s and some skill movements. Our rules and guides will be similar to the CrossFit Open.

 

They will be as follows:

 

  1. There are 27 slots on our Records Board. 27 WOD’s will be chosen.
  2. Each WOD will be assigned a number, which will be written on a pingpong ball.
  3. The balls will be put in the hopper. They will be random picked on Thursday.
  4. The WOD that is picked will be posted in the “Announcement” section of our website and on Facebook by Thursday evening.
  5. Competitor’s will have from Thursday evening to Sunday, at our Competitor’s class, to complete the WOD.
  6. In order to have a valid score, each competitor must have their WOD judged and meet all movement standards.
  7. Your score, along with your judges name must be submitted to the comments section of our website by Sunday evening (8:00 pm)

 

It is important to know that all are encouraged to participate, even those who can not Rx. We want to maintain the spirit of the “Open” and keep the spirit of competition. This program will also help our members to have a baseline and see their progress.

 

WOD’s

 

  1. Angie
  2. Barbara
  3. Cindy
  4. Diane
  5. Elizabeth
  6. Fran
  7. Grace
  8. Helen
  9. Isabel
  10. Jackie
  11. Karen
  12. Mary
  13. Nancy
  14. Annie
  15. Kelly
  16. Lynne
  17. Nicole
  18. Amanda
  19. Fight Gone Bad
  20. Filthy Fifty
  21. Snatch
  22. Clean & Jerk
  23. Deadlift
  24. Back squat
  25. Front Squat
  26. Overhead Squat
  27. Bear Complex

April 23rd, 2014

Wednesday 140423

Wednesday’s Program

Erina_04_22_14

Warm-up: (10 min)

Coaches choice

 

WOD: (35 min)

3 rounds, 21-15-9x

Pull-ups

Push-ups

Ring rows

Push press (75#/55#)

Thrusters (75#/55#)

 

25 minute cap.

 

Post time/reps to comments.

 

Cash out: (15 min)

Run 1 mile

 

Skill of the month:

Pull-ups


April 22nd, 2014

Tuesday 140422

Tuesday’s Program

Stephen_04_22_14

Warm-up: (10 min)

Coaches choice

 

Work capacity: (15 min)

10 minute EMOM

20x Lateral jumps (Over parallette)

2x Clean & Jerk

 

WOD: (25 min)

For max reps

Tabata Wall balls (30#/20#)

Rest 1 minute

Tabata burpees

Rest 1 minute

Tabata Wall balls (30#/20#)

Rest 1 minute

Tabata burpees

 

Post reps to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups


April 21st, 2014

Monday 140421

Monday’s Program

Flex_04_21_14

 

Congratulations to our members who competed in “Flex In The City” this weekend!

 

Warm-up: (10 min)

Coaches choice

 

Strength: (15 min)

Deadlift 1rm

 

WOD : (30 min)

Max rounds in 9 minutes

3x Deadlift (80% 1RM)

3x Shuttle run (10m)

Rest 2 minutes

Max rounds in 9 minutes

5x Pull-ups

10x Push-ups

15x Box jumps (24 inch/20 inch)

 

Post rounds to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups


April 20th, 2014

Sunday 140420

Easter WOD

egghunting

 

Happy Easter!


April 19th, 2014

Saturday 140419

Holiday Schedule

There will only be a 9:00 am class tomorrow. 


April 19th, 2014

Saturday 140419

Team Saturday

ls

Warm-up (15 mins)

Coaches choice

 

WOD: (40 min)

For time

Partner WOD

60x Cleans (95#/65#)

60x Squats

60x Sit-ups

60x Thrusters (95#/65#)

60x Burpees

One player works while other holds plank position. Partition workload as needed.

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups


April 18th, 2014

Friday 140418

Holiday Schedule

We will be giving one class on Sunday (Easter) at 9:00 am, with Coach Jimmy. Come in and work-off those peeps!


April 18th, 2014

Friday 140418

“Grace”

Class_04_18_14

Warm-up: (15 min)

Coaches choice

 

Strength: (15 min)

8 minute EMOM

1x squat clean 1x hang squat clean 

*you must land catch and receive in full squat – load dependent on this form but should be  at 1 rep max.

 

Skill: (10 min)

Clean & Jerk review

 

WOD: (15 min)

“Grace”

Compare to Tuesday, March 26th, 2013

30x Clean & Jerks (135#/95#)

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups


April 17th, 2014

Thursday 140417

Thursday’s Program

Shanlee_04_17_14

Warm-up: (10 min)

Coaches choice

 

Work Capacity: (15 min)

Ladder up on Double Unders for 10 minutes:

5x in a row, then 10x , then 15x , then 20x , then 25x , then 30x, then 35x, then 40x, then 45x…

If you mess up at anytime through in each set you must start again. So say you are on 20x in a row, you get 17x you can’t do the 3x to get to 20x, you must start back at zero. 

 

Skill: (10 min)

5 minute EMOM: 

30 second Handstand holds

 

WOD: (20 min)

50x Double Unders

15x HSPU

15x Push Ups

15x Sit Ups

40x Double Unders

10x HSPU

10x Push Ups

10x Sit Ups

30x Double Unders 

5x HSPU

5x Push Ups

5x Sit Ups

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull ups