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09-20-14 CrossFit WOD

Posted by on Sep 19, 2014 in WOD | Comments Off

Announcements

Please fill out a feedback form!

Update your goals on the goal board with
S.M.A.R.T. goals!

50 burpees if you don’t sign in before class.

Take care of your box and the equipment.

Main – CrossFit

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(No Measure)

2 min mobility squat

8 min

8 med ball cleans
5 front squats w/ bar
8 wall balls
5 T2B

Metcon (AMRAP – Rounds)

EMOM: Every 2 min

30 DU
5 pull-ups
10 push-ups
15 squats
5 Front squats (135/95)

Metcon (Weight)

Find your max complex (10 min TC)

3 hang cleans
1 front squat

Metcon (No Measure)

Mobility:

Wall lunge
Wall lunge to quad

09-19-14 CrossFit WOD

Posted by on Sep 18, 2014 in WOD | Comments Off

Announcements

Please fill out a feedback form!

Update your goals on the goal board with
S.M.A.R.T. goals!

50 burpees if you don’t sign in before class.

Take care of your box and the equipment.

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

5 thrusters
5 knees to chest
10 deadlifts
5 burpees
10 KB swings
5 pull-ups

Mobility: 4 min your choice

*Use warmup to focus on form,
technique and skill work. Start slow and
pick up the pace each time through.
Adjust the weights as you go as well.
Work up to your working weight.

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
(31 min TC)

Women’s RX weights:
95# thrusters
155# deadlifts
53# KB

*try to group with 2-3 athletes who are
using the same weights. You should be
staggered enough to use the same
equipment.

Metcon (No Measure)

Mobility: 8 min

Banded hamstring
Shoulder smash w/ lax ball

09-18-14 CrossFit WOD

Posted by on Sep 17, 2014 in WOD | Comments Off

Announcements

Please fill out a feedback form!

Update your goals on the goal board with
S.M.A.R.T. goals!

50 burpees if you don’t sign in before class.

Take care of your box and the equipment.

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

Practice the WOD movements w/ partner
*set up your stations as you warm up

Metcon (Time)

Partner WOD (40 min TC)

99 squat jumps
88 G2O w/ plate (45/25)
77 jumping lunges
66 kipping pull-ups
55 WB partner passes (20/14)
44 burpees over bar
33 box jumps
22 strict pull-ups
11 HSPU

Metcon (No Measure)

Mobility: 8 min

Banded hamstring
KB calf smash

*continue to mobilize if you have time

09-17-14 CrossFit WOD

Posted by on Sep 16, 2014 in WOD | Comments Off

Announcements

Please fill out a feedback form!

Update your goals on the goal board with
S.M.A.R.T. goals!

50 burpees if you don’t sign in before class.

Take care of your box and the equipment.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

5 wall ball shots
5 judo push-ups
5 strict pull-ups (mix up your grips)
*practice rope climbs

4 min mobility:

Lat smash w/ lax ball

Metcon (Time)

5 RFT: (11 min TC)

20 wall-ball shots (20/14)
1 legless rope climb

Shoulder Press (1-1-1-1-1)

Supplemental Work

SUP: Metcon (No Measure)

Mobility:

Hamstring smash w/ lax ball

Supplemental:

4×7 bench press
20 alt plank supermans
2×8 seated box jumps

09-16-14 CrossFit WOD

Posted by on Sep 15, 2014 in WOD | Comments Off

Announcements

Please fill out a feedback form!

Update your goals on the goal board with
S.M.A.R.T. goals!

50 burpees if you don’t sign in before class.

Take care of your box and the equipment.

Main – CrossFit

View Public Whiteboard

(No Measure)

2 min mobility squat

8 min

10 OH squats
5 pass through w/pvc
200m run
5 zots press
5 BTN jerks

4 min mobility: thoracic smash w/ball

Metcon (Time)

21-18-15-12 (13 min TC)

OH squat (115/75)
*400m run after each set

Overhead Squat (1-1-1-1-1)

Supplemental Work

Metcon (No Measure)

Mobility: Roll out upper quad/hip w/bar

200m OH plate carry (45/25)
100 abmat sit-ups
3×7 good mornings

09-16-14 CrossFit WOD

Posted by on Sep 14, 2014 in WOD | Comments Off

Announcements

Please fill out a feedback form!

Update your goals on the goal board with
S.M.A.R.T. goals!

50 burpees if you don’t sign in before class.

Take care of your box and the equipment.

Main – CrossFit

View Public Whiteboard

(No Measure)

2 min mobility squat

6 min

Box jumps
MU practice

4 min mobility: banded shoulder floss

Metcon (Time)

2 RFT: (18 min TC)

20 box jumps (30)
5 muscle-ups
30 box jumps (24)
5 muscle-ups
40 box jumps (20)
5 muscle-ups

Deadlift (7-5-3-1)

Supplemental Work

Metcon (No Measure)

Mobility: Banded hamstring

5×5 BTN press
3×15 GHD sit-ups
2×10 pistols

09-14-14 CrossFit WOD

Posted by on Sep 13, 2014 in WOD | Comments Off

Announcements

50 burpees if you are not signed in before class
starts!

9/13 – Booties in Action

Lurong Paleo Challenge starts Sept 15th.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

200m run
8 med ball cleans
6 hang cleans
4 front squats

4 min mobility: you pick

Metcon (5 Rounds for time)

5 RNDS: (3 min TC per round)

400m run
9 burpees
6 hang cleans
3 front squats
*rest 2 min

Supplemental Work

Metcon (No Measure)

Mobility: you pick

Work on skills and weaknesses

09-13-14 CrossFit WOD

Posted by on Sep 12, 2014 in WOD | Comments Off


Announcements

50 burpees if you are not signed in before class
starts!

9/13 – Booties in Action

Lurong Paleo Challenge starts Sept 15th.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

3 GTO’s
3 HR burpees
3 sit-ups w/ plate

*practice with light weight

4 min mobility: you pick

Metcon (Time)

7 RFT:

7 GTO w/ plate (45/25)
7 hands release burpees onto plate
7 sit-ups w/ plate

*buy out

400m Farmers carry (53/35)

Supplemental Work

Metcon (No Measure)

Mobility: you pick

Work on skills

09-12-14 CrossFit WOD

Posted by on Sep 11, 2014 in WOD | Comments Off

Announcements

50 burpees if you are not signed in before class
starts!

9/13 – Booties in Action

Lurong Paleo Challenge starts Sept 15th.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

7 med ball cleans
7 push press
7 squats
7 push/split jerks

4 min mobility: thoracic, ankle, or rack

Clean and Jerk (3-3-3-1-1-1)

20 min TC

Metcon (Time)

21-15-9

Thrusters (95/65)
Box jumps
Push-ups

Supplemental Work

Metcon (No Measure)

Mobility: banded ankle

3×7 zots press
4×8 GHD sit-ups
3×7 box squats

09-11-14 CrossFit WOD

Posted by on Sep 10, 2014 in WOD | Comments Off

Announcements

50 burpees if you are not signed in before class
starts!

9/13 – Booties in Action

Lurong Paleo Challenge starts Sept 15th.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

practice movements used in WOD

Metcon (Time)

Partner WOD

1 mile run w/ American flag (all together)
92 box jumps (flight 11)
64 deadlifts (flight 175) 135/95
64 burpees (flight 77)
44 KB swings (flight 93)
125 wall balls (pentagon)
343 squats (trade tower fire and rescue)

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