Friday, August 17, 2018

Saturday, 18 August 2018


Athletes: don't forget the WOD in San Marcos next Saturday, 25 August 2018. Athletes that participate will get a discount at the Reebok Outlet store! Talk to your coaches for details. We hope to see you there!


Warm- Up

Crossfit 'official' warm-up (3x10)
3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up (standard) 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout.

Partner WOD

4 Rounds For Time:

400m Med-Ball Run 20 Squats while partner holds med-ball 20 Pushups hands on med ball 20 partner Med-Ball Sit-ups

Thursday, August 16, 2018

Friday, 17 August, 2018

Warm- Up

2x

10 GHD Sit-Ups
10 Air Squats
10 Kip Swings
:30 Butterfly Stretch
:20 Couch Stretch (each side)

Strength Accessory

CFNE Bulletproof Shoulders
Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate

WOD

20 min AMRAP

Complete as many rounds as possible in 20 mins of: 5 Chest-to-bar Pull-ups 10 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 1.5/1 pood

Wednesday, August 15, 2018

Thursday, 16 August 2018

Warm-up

3x
Run 200m
10 PVC PT/ATW
10 Kip Swings
10 Plate Fly
:20 Sampson Stretch (each side)
:20 Spiderman and Reach (each side)

Skill Work

This is an all out effort for time
Farmers Carry 200m 106#/70#

WOD

FGB
4 rounds, 1 min per station, of: Knees-to-elbow Double Under AbMat Sit-up Push-up Kettlebell Swing, 53/35 lbs Rest Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Tuesday, August 14, 2018

Wednesday, 15 August 2018

Warm-Up

2x
10 PVC Good Mornings
10 PVC Thrusters
15 PVC PT/ATW
15 Kip Swings

Shoulder Prep

Skill Work

Alt EMOM- 10 Mins
5 Toes-to-Bars
Handstand Walk, 5m or Handstand Hold :30

WOD

3RFT
400m Run
5 Wall Walks
10 Thrusters 95/65

Monday, August 13, 2018

Tuesday, 14 August 2018

Warm Up

3x

6 Pendlay Rows (choose a weight)
8 Glute Bridges with Barbell (choose a weight)
10 Banded Tricep Pull Down
12 GHD Back Extensions

Strength

Total

Back Squat- 1 Rep
Shoulder Press- 1 Rep
Deadlift- 1Rep

WOD

15-12-9
Sumo Deadlift High-Pull, 135/95
Chest to Bar Pull-Up

Sunday, August 12, 2018

Monday, 13 August 2018

Warm-up

5 rolls of workout die or Coach's Choice

Strength

Overhead Squat 3-3-3-3-3
Pick a challenging weight

WOD

10 Rounds, 1 minute each

25 air squats
Max reps in time remaining, Clean and Jerk 155/105




Wednesday, August 8, 2018

Thursday, 9 August 2018

Warm up
Tabata
 8 intervals of hollow rocks/superman rocks

WOD
"Wittman"
7 rounds for time
15 Kettlebell swings (53/35)
15 power cleans (95/65)
15 box jumps (24/20)