Posts

WOD 6/12/15

8 Minutes of Shoulder/Hip/Back/Wrist/Rack/OH/Ankle Mobility A- WU- 3 Rounds of: 200M Run; Rest 1:1 + NFT- 15 Each 1 Arm K.B. Thruster (HBD)/15 Taters/15 Each K.B. Snatch -9 Minute Cap Notes: HBD= Heavy But Doable/ You determine the weight. B-…

WOD 4/17/15

8 Minutes of Back/Ankle/Hip Mobility A- WU- 400M Run @ 75% RPE + 20 Burpees AFAP + 3 RNFT of: 5 Strict C2B/4 WallWalk/3 Broad Jump or 400M Run @ 75% RPE + 20 Burpees AFAP + 3 RNFT of: 5 Ring Row/4 Inch Worm/3 Broad Jump   - 9 Minute Cap B-…

WOD 4/13/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- 2 RNFT- 15 OHS (45/35)/10 Hang Snatch (pos 1)/30 Seconds Triple Unders Practice or 2 RNFT- 15 PVC OHS/10 PVC Hang Snatch (pos 1)/30 Seconds Double Unders Practice B- Hang Snatch…

WOD 4/12/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 3 Rounds of 30 Seconds each: Max Reps Double Unders/ WallWalks/ D.B. Renegade Row (45/25X2) or 3 Rounds of 30 Seconds each: Practice Double Unders/ Max Reps WallWalks/ Ring Rows B- Press-…

WOD 4/10/15

8 Minutes of Hip/Back/Ankle/Shoulder Mobility A- WU- 3 Minutes Row @ 75% RPE + 30 Seconds Each: Jog/BearCrawl/CrabWalk/Kneeling Jumps/Push Up/Air Squat/Burpees/Tuck Up/Superman or 3 Minutes Row @ 75% RPE + 30 Seconds Each: Jog/BearCrawl/CrabWalk/Tuck…

WOD 4/3/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- 3 Rounds of: 30 Seconds Max Reps Double Unders; 15 Seconds Rest/5 Each Unilateral Walking Lunge (20/12Kg)/15 USA K.B. Swing/2 Slow Skin The Cat (Tempo: Slow/Hold 3-5 Seconds in the…

WOD 3/20/15

5 Minutes of Shoulder/Hip/Back Mobility A- WU- For Time: 500M Row B- Reebok CrossFit Open Sectionals WOD 15.4= 8 Minute AMRAP of: Ascending Ladder of- 3 HSPU/3 Clean (185/125)/6 HSPU/3 Clean/9 HSPU/3 Clean/12 HSPU/6 Clean/15 HSPU/6 Clean/18…

WOD 3/14/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- For Time: 400M Run/250M Row/400M Run/250M Row B- 10 Minutes To WU- SDHP/WallBall/Box Jump/Push Press/Row + Fight Gone Bad= Three rounds of: 1 Minute Max Reps Each: Wallball (20-10'/14-9')/ Sumo…

WOD 3/11/15

8 Minutes of Back/Hip/Ankle/Shoulder Mobility A- WU- For Time: 250M Row/30 WallBall (20-10'/14-9')/250M Row/30 Thruster (75/45) or For Time: 250M Row/30 WallBall (12-10'/6-9')/250M Row/30 Thruster (45/15) B- 1 Clean Pull + 2 Clean + 1…

WOD 3/9/15

8 Minutes of Shoulder/Wrist/OH/Ankle/Hip/Back Mobility A- WU- 2 Rounds of: Run 400M; Rest 1:1 B- Power Snatch- 15 Minutes To A Challenging Single C- 3 Rounds of: 6 Minute AMRAP- 400M Run/10 Power Snatch @70% of Above/15 Burpee/20 K.B.…

WOD 2/23/15

8 Minutes of Shoulder/Hip/Wrist/Ankle/Back Mobility A- WU- Complete As Much As Possible in 5 Minutes: 400M Run/250M Row/20 HRPU/20 Ring Row B- 6 Minutes WU- Thruster (135/95)/Rope Climb + EMOM for 20 Minutes: Even- 3 Thruster (135/95)/Odd-…

WOD 2/14/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (75/45#)/Calorie Row or 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (45/15#)/Calorie Row -7 Minute Cap B- 6 Minutes To WU Snatch 80%…

WOD 2/13/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 3 RNFT of: 30 Seconds Max Reps Double Unders/5 Inch Worms/250M Row -7 Minute Cap B- 8 Minutes To WU Clean & Jerk + CrossFit Open Sectionals WOD 11.3= 5 Minutes Max Reps of:…

WOD 2/9/15

8 Minutes of Shoulder/Back/Hip Mobility A- WU- 3 Minute Row @50-75% RPE + 30 HRPU or 30 HRPU + 3 Minute Row @ 50-75% RPE   -5 Minute Cap B- Push Press- 12 Minutes To A 10 Rep Max C- Bench Press- 3 Minutes WU to 60% of 2/1/15 + 3 Every…

WOD 2/7/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 1 Minute Paddle (light row) @ 40-50% RPE + 2 Minute Row- increase intensity gradually from 50-100% RPE over the course of 2 minutes + NFT- 10 Each  K.B. Unilateral Walking Lunge…

WOD 1/31/15

8 Minutes of Shoulder/Back/Hip/Ankle/Wrist Mobility A- WU- 3 Rounds of: 400M Run; 1:1 Rest To Work Ratio -10 Minute Cap B- 10 Minutes WU- Muscle Up/T2B/WB/Clean (135/95)/Row + Open Sectionals WOD 14.4= 14 Minute AMRAP of: 60 Calorie Row/50…

WOD 1/30/15

Workout of the Day A- 3 Minutes of Max Reps Double Unders + 3 RNFT of: 10 Each Kang Squat/BTN Thruster/Power Snatch (75/55) or WU- Double Unders- 3 Minutes of Practice + 3 RNFT of: 10 Each Kang Squat/BTN Thruster/Power Snatch (45/15)   -6…

WOD 1/22/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 2 RNFT of: 10 WallBall (20-10'/14-9')/10 Double Unders/10 Calorie Row or 2 RNFT of: 10 WallBall (14-10'/12-9')/30 Seconds Double Unders Practice/10 Calorie Row  -5 Minute Cap B-…

WOD 1/19/15

8 Minutes of Shoulder/Wrist/Elbow/Hip/Back Mobility A- WU- For Time: 20 D.B. HPC (45/25x2)/500M Row or For Time: 20 D.B. HPC (25/15x2)/500M   -5 Minute Cap B- Hang Snatch (above the knee)- 15 Minutes To A Heavy Single C- Press-…

WOD 1/18/15

8 Minutes of Hip/Back/Ankle/Wrist Mobility A- WU- NFT- 400M Run @ 50% + AFAP: 50 USA K.B. Swing (24/16Kg) or 400M Run @ 50% + AFAP: 50 USA K.B. Swing (20/12Kg)    -5 Minute Cap B- Clean- Build up to a Heavy Set of 5   -15 Minute Cap C-…

WOD 1/16/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 2 Rounds of: 250M Row/5 Ring Row/10 D.B. Press (15/25x2)/15 Anchored Ab Mat Sit Up B- Jerk- 15 Minutes To A 5RM C- Pause Squat- 18 Minutes To A 10RM with a strict 2 second hold…