Friday, January 30, 2015

Saturday, 31 January 2015



Sign up for the crossfit open! 
Www.games.crossfit.com

Saturday class is at 10:00

WARMUP
group warmup

WOD

With a partner:

Accumulate 100 Box Jumps- Games Standard (30″)

One person does box jumps while the other person does:

2 Rounds of:

5 Hang Power Cleans (155/105)

10 Pull-ups

*When you have completed the 2 rounds, you switch

**When you complete the 100 box jumps the wod is over.  Keep track of the time and the number of rounds you did!!**




Thursday, January 29, 2015

Friday 30 January 2015


WARMUP

Drink coffee

Run 400m

3rnft 

20 DU

10 squat jumps

High knees 

Butt kicks 




WOD

Row 750 meters

50 Double Unders

20 DB or KB Burpee Box Overs (55/35 lb and 24/20″ box)


Wednesday, January 28, 2015

Thursday, 29 January 2015





WARMUP

400m run

Pass throughs 

Around the world

10 PVC deadlift

3 RNFT

10 air squats

10 sec HS hold

1 rope climb pull



WOD

5 Rounds

10 Deadlifts (245/165)

3 Freestanding Handstand Push-ups with 5 second hold at the top

1 Legless Rope Climb starting seated in an L-position with heels off the ground

**Keep in mind, there will be scaling options for all the movements!!

 


Tuesday, January 27, 2015

Wednesday, 28 January 2015


WARMUP

400m run

20 single unders

10 kip swings

10 push-ups

Lunges down and back 

High knees down and back

Butt kicks down and back

10 kip swings 

20 single unders 




WOD

22 minutes

300 Single Unders

50 Thrusters (45)

30 Pull-ups

then

6 rounds of

12 Wall Ball (20/14)

12 Swings (53/35)

then with the remaining time AMRAP

3 Chest to Bar Pull-ups

6 Hand-release push-ups

9 Jump Squats

Your Score = the number of rounds of the Pull-ups/push-ups/jump squats

 


Monday, January 26, 2015

Tuesday, 27 January 2015


WARMUP
400m run
10 around the world 
10 pass throughs
10 PVC strict press
10 PVC push press
5 wall walks
5 mins double under work

WOD

3 strict press + 5 push press x 5-7 sets
Sets are unbroken, score is heaviest set

Post: L-sit- In a 5 min timeframe, accumulate as much time as possible






Sunday, January 25, 2015

Monday 26 January 2015

WARMUP

Row 500m

10 pass throughs 

10 around the world

3rnft

5 air squats

Butt kicks

High knees

Lunges 


Burgener warmup



WOD


1) Squat Clean- 10 Minutes to build to a heavy single


2) AMRAP 7 Mins
1 Squat Clean (135/95)
10 Sit-ups
2 Squat Cleans
10 Sit-ups
3 Squat Cleans
10 Sit-ups
…..
Get as high as possible in the 7 min timeframe




Friday, January 23, 2015

Saturday 24 January 2015

Warm Up
Run 400M/ Row 500M
10 PVC Overhead Squats
10 pass through
10 around the world
10 squat jumps
10 kip swings




Workout of the Day


3 rounds for time:
15 Pull Ups
12 Burpee box jump
9 OHS (135/95) (115/75) (95/55) (75/45)