Tag Archive for: crossfit

WOD 7/12/14

8 Minutes of Ankle/Hip/Back Mobility A- WU- 10 Rounds of: 40 yard Dash; 45 Seconds Rest Between Efforts B- 25 Minute AMRAP of: 800M Run/1K Row/100 Double Unders C- 3 Rounds of: Max L-Support Hold; 45 Seconds Rest Between Rounds Post…

WOD 7/11/14

8 Minutes of Hip/Ankle/Lumbar/OH Mobility A- WU- 3 Minute AMRAP of: 10 Air Squat/3 Box Jump (30/24") B- Clean- 18 Minutes To A Heavy Single C- Squat- Find your 10 Rep Max   -18 Minute Cap D- For Time: 75 Each OH Lunge (45/25)/Top…

WOD 7/10/14

8 Minutes of Shoulder/Hip/Back Mobility A- WU- For Time: 400M Run B- Angie= For Time: 100 Pull-ups/100 Push-ups/100 Sit-ups/100 Squats Notes: Complete all reps of each exercise before moving to the next. C- For Time: 1k Row D-…

WOD 7/9/14

8 Minutes of Shoulder/Thoracic/Wrist/Ankle/Hip Mobility A- WU- 5 Rounds of: 30/30 Jingle Jangles + 25 HRPU Notes: Increase intensity gradually each round. B- Bench Press- 8 Minutes WU to BW/.75 BW + 2 Rounds of: Max Continuous Reps @…

WOD 7/8/14

8 Minutes of Hip/Lumbar/Ankle/Knee Mobility A- WU- 4 Minute AMRAP of: 10-25 Continuous Double Unders/10 Ball Slam (20/15#) B- 5-8 Minutes WU HPC/Front Squat + EMOM For 12 Minutes: On the Even Minute- 5 HPC (135/95)/On the Odd Minute- 5…

WOD 7/7/14

8 Minutes of Shoulder/Back/Ankle Mobility A- WU- 2 Rounds of 30 Seconds Each: Pull Up/Air Squat/Sit Up B- 3 Minutes WU Rope Climb + EMOM for 12 Minutes: Even Minute- 1 Rope Climb/Odd Minute- 5 HSPU (strict if possible for as long as possible) Notes:…

WOD 7/6/14

8 Minutes of Shoulder/Thoracic/Hip/Wrist Mobility A- WU- 500 Meter Row @90-100% RPE B- Clean & Jerk- 18 Minutes To A Heavy Single C- Press- 15 Minutes To A Heavy Single D- 3 RFT of: 20 Chin Up/20 Burpee   -12 Minute Cap Post…

WOD 7/5/14

8 Minutes of Shoulder/Hip/Ankle/Back Mobility A- WU- 3 Minutes Max Reps Double Unders or 3 Minutes Double Under Practice B- 5 Minutes WU Clean + Hang Clean + Clean Ladder- 1 Clean + 1 Hang Clean- 1 EMOM -7 Minute Cap Notes: Athletes…

WOD 7/4/14

8 Minutes of Shoulder/OH/Back/Hip/Ankle Mobility A- WU- 200M Run @50-70%; 90 Seconds Rest + 200M Run @90-100% RPE + NFT- 20 WallFacing Prisoner Squat/20 USA K.B. Swing (2/1.5 Pood)/20 Sots Press (45/15) -9 Minute Cap B- Power Snatch- 18…

WOD 7/2/14

8 Minutes of Shoulder/OH/Thoracic/Wrist/Ankle/Hip Mobility A- WU- NFT- 50 Double Unders (or 2 Minutes practice) + 20 Wall Walks + 5 German Hang (slow and controlled 5 second hang at the bottom) -8 Minute Cap B- 2 Front Squat + 1 Power…

WOD 7/1/14

8 Minutes of Hip/Back/Ankle/Wrist/Elbow/Shoulder Mobility A- WU- 200M Run @ 80-90% RPE + 3 RNFT of: 5 Clean/5 Kang Squat/5 Sots Press (15/45)   -6 Minute Cap Notes: Perform each rep of the Clean exercise as slow as possible focusing…

Olympic Weightlifting Awareness Day

Today is Olympic Weightlifting Awareness Day!! This is our attempt to introduce the sport of weightlifting to the local communities.  Come, join us.  Everyone is welcome, bring your friends and family to try out a class today.   Email:…

WOD 6/29/14

8 Minutes of Shoulder/Thoracic/OH/Wrist/Hip/Ankle Mobility A- 3 Rounds of 30 Seconds Each: Forward Roll/HandStand Hold/WallWalk B- Power Clean + Power Jerk + Jerk- 15 Minutes Heavy As Possible C- Clean Grip Bench Press- 15 Minutes To…

WOD 6/28/14

8 Minutes of Shoulder/OH/Thoracic/Wrist/Ankle Mobility A- Partner Warm Up- 800M Indian Run B- 5 Minutes WU Power Snatch + Partner WOD 1 (6/28/14)= 3 RFT of: 21 BallSlam (20/15)/15 Lateral Bar Burpee/ 9 Power Snatch (95/65)   - 20 Minute…

WOD 6/27/14

8 Minutes of Lumbar/Hip/Ankle Mobility A- WU- Half Tabata- Air Squat + 400M Run B- Front Squat- 12 Minutes To A Heavy Double C- Squat- 18 Minutes To A Heavy Triple D- 21/15/9 RFT of: Box Jump (30/24")/WallBall (20/14#-10')   -9…

WOD 6/26/14

8 Minutes of Hip/Thoracic/Wrist/Ankle Mobility A- WU- For Time: 1200M Shuttle Run= 800M/400M AFAP + 2 RNFT of: 10 Each D.B. Renegade Row (45/25x2#)/10 Kneeling Jump/10 Squat Jump  (75/45#)   - 10 Minute Cap B- Hang Power Clean- 12 Minutes…

WOD 3/12/14

8 Minutes of Back/Hip/Ankle Mobility A- 5 Rounds of: 30/30 Jingle Jangles B- Hang Power Clean- 10 Minutes To A Heavy Single + 2 EMOM @ 85% for 5 Minutes C- DeadLift- 15 Minutes To A Heavy Set of 5 D- For Time: 100 USSR K.B. Swing…

WOD 2/21/14

8 Minutes of Shoulder/Hip/Back/Ankle Mobility A- WU- 6 Minute AMRAP of: Max Continuous Double Unders/10 UB WallBall (20/14-10') B- Power Clean + Jerk- 10 Minutes To A Heavy Single C- Tambot= For Time: 10 Power Clean + Jerk (135/95)/5…

WOD 2/20/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU-Half Tabata- Double Unders/OH Lunge (45/25) Notes: Alternate movements every round/4 rounds each B- Hang Power Snatch- 10 Minutes To A Challenging Triple (T&G) C- OHS- 12…

WOD 1/17/14

6 Minutes of Hip/Ankle/Wrist/Shoulder/Lumbar Mobility A- WU- 5 Minutes of Box Jump/WallBall Practice + Kelly= 5 RFT of: 400M Run/30 Box Jump (24/18")/30 WallBall (20-10'/14-9')   -38 Minute Cap B- Olympic Squat-10 Minutes To A Heavy Single;…

WOD 1/11/14

8 Minutes of Lumbar/Hip/Shoulder/Wrist/Ankle Mobility A- Partner WU (1/11/14)- 3 Rounds of 30 Seconds Each: Burpee High 5/Leap Frog/Over Under B- World Wide WOD 1 Helena= 3 RFT of: 21 USA K.B. Swing (24/16kg)/12 Pull Up/100 Double Unders…
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