WOD

July 27th, 2016

Wednesday 160727

Wednesday’s Program

Lori_Lucas_07_27_16

Warm-up:

Coaches choice

 

Skill:

Handstand walks

Beginner: get vertical (kick-up or wall walk)

Intermediate: walk towards wall (mark distance)

Advanced: free standing walk practice (max distance)

 

WOD:

17 minute AMRAP

Run 200m w/med ball (20 / 14)

7x Burpee chest to bar pull-ups

14x Wall ball (20 / 14)

 

Post rounds to comments.

 

Skill of the week:

Handstands


July 26th, 2016

Tuesday 160726

Rowing competition, August 8-14

Rowing_Challenge

Rowing competition, August 8-14

• Total distance for the week!!!

•Teamsof2: 1guyand 1girl

• Meters accumulated in class count

• Extra meters MUST be witnessed by a coach

• You MUST have WODed that day to accumulate extra meters!!! • Extra meter rows are only allowed during class hours

• Coaches can not row on off hours!

SIGN-UP in the gym on sign-up sheet. WE will be picking teams. Coaches are allowed to enter, but must be witnessed by another coach!


July 26th, 2016

Tuesday 160726

“Barbell Complex I”

Larry_07_26_16

Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM

1x Clean + 1x Front squat + 1x Push press + 1x Back squat + 1x Push jerk (back to front) (95 / 65)

 

WOD:

“Barbell Complex I” 

(115 / 75) for all movements

10x Shoulder Press

15x Overhead Squat

20x Push Press

25x Front Squat

30x Push Jerk

35x Back Squat

 

Post time to comments.

 

Skill of the week:

Handstands


July 25th, 2016

Monday 160725

Monday’s Program

Class_07_25_16

Warm-up:

Coaches choice

 

Skill work:

Handstand holds

Walking progressions 

 

2 rounds:

10x Nose to wall (wall walks)

10x Walk-up on plates 

10x Shoulder taps

10x Hip taps

 

WOD:

21-15-9 reps

Bench press (135 / 95)

Row (calories)

Rest 2 minutes

9-15-21 reps

Clean and jerk (135 / 95)

Burpees

 

Post time to comments.

 

Skill of the week:

Handstands


July 24th, 2016

Sunday 160724

Sunday’s Program

JoLo_07_24_16

Warm-up:

Coaches choice

 

Strength:

“Death by pull-ups”

Minute 1…1 rep

Minute 2…2 reps

Minute 3…3 reps

Cap 18 minutes!!!

When you fail, you will continue with KB goblet squats (55/35)

 

WOD:

AMRAP for 17 minutes

50 calorie row

50x Wall ball (20 / 14)

50x Shoulder to overhead (125 / 85)

50x Box jumps (24” / 20”)

 

Post reps to comments.

 

Skill of the week:

Turkish get-ups


July 23rd, 2016

Saturday 160723

Team Saturday

Cru_07_23_16

Warm-up:

Coaches choice

 

WOD:

Team WOD…

Complete for time:

50x Burpees (Partner holds plank)

75x Push press (95 / 65) (Partner holds bottom push-up position, 2” off the ground)

100x Box jumps (Bottom squat position)

125x Push-ups (Top of push-up position)

150x Walking lunges (Bottom of lunge position, 2” off the ground)

 

One person work at a time. 

Advanced: Partner must hold designated position while resting!!!

 

Post time to comments.

 

Skill of the week:

Turkish get-ups


July 22nd, 2016

Friday 160722

Friday’s Program

Kids_07_22_16

Warm-up:

Coaches choice

 

WOD:

Run 800m

10x Turkish get-ups L (55 / 35)

20x Hand to hand KB swings 

10x Turkish get-ups R (55 / 35)

20x KB front squats 

10x Turkish get-ups L

20x hand to hand KB swings 

10x Turkish get-ups R

Run 800m

 

Post time to comments.

 

Skill of the week:

Turkish get-ups


July 21st, 2016

Thursday 160721

“CrossFit Total II”

Class_07_21_16

Warm-up:

Mobility / Coaches choice

 

WOD:

“CrossFit Total II”

1 RM clean

1 RM Bench Press

1 RM OHS

*Take the sum of each best lift = score

 

Post total to comments.

 

Skill of the week:

Turkish get-ups


July 20th, 2016

Wednesday 160720

Wednesday’s Program

Dawn_07_20_16

Warm-up:

“Bring Sally Up”

Squats

Push-ups

 

Work capacity:

5 minute AMRAP tire flips

*Partner up and go flip for flip

*Partner should be on athletic level

 

WOD:

3RFT

500m row

40x Air squats

30x Sit-ups

20x Push-ups 

10x Pull-ups

 

Post time to comments.

 

Skill of the week:

Turkish get-ups


July 19th, 2016

Tuesday 160719

Tuesday’s Program

Color_race_07_19_16

Warm-up:

Coaches choice

 

Skill:

Turkish get-ups

 

Work capacity:

10 minute cap

50-40-30-20-10 reps

Double unders 

Sit-ups

 

WOD:

3 RFT

400m run

24x Turkish get-ups (55 / 35)

12x Knees to elbow

 

Post time to comments.

 

Skill of the week:

Turkish get-ups