Thursday 1/23/2014
Warm Up Run/Row 500m Dynamic Stretches 1 minute tabatas of: Fast Feet Squats Handstand Hold or Plank Wall Ball Skill Work Pull Ups: Volume, EMOM for 10. Pick manageable number of Pull Ups (or Ring...
View ArticleFriday 1/24/2014
Warm Up Run/Row/Bike/Jump 2 minutes Dynamic Hip Stretches Couch Stretch 2 min/side 2x: 15 Squats 10 Supermans 5 Inchworms Skill Work DE: Back Squat 10 x 2 @ 65% every 60 seconds. Fast, explosive reps!...
View ArticleTuesday 1/28/2014
Warm Up 2 minutes Double Unders Dynamic Hip Stretches 2 minutes tabata Wall Ball – rest in bottom Skill Work A) Movement Review and Warm Up B) 15×1: Hang (Squat) Clean, every 45 seconds. Increasing...
View ArticleSaturday 2/1/2014
WOD Partner WOD. 1 Person works at a time. 4 Minutes: AMRAP Pull Ups Rest 1 minute 6 Minutes: AMRAP Clean and Jerks (135/95) Rest 1 minute 8 Minutes: AMRAP Wall Ball Rest 1 minute 10 Minutes: AMRAP...
View ArticleWednesday 2/5/2014
Warm Up Run/Row/Bike/Jump 2 minutes Dynamic Stretches + Shoulder Triplet 1 minute tabatas of: Push Ups Squats Ring Rows Wall Ball Skill Work 10 minutes to work up to a heavy Push Press / warm up for...
View ArticleMonday 2/10/2014
Warm Up 2 MInutes Jump Rope Samson Stretch + Shoulder Triplet CrossFit Warm Up x 2 Skill Work Movement Review and Setup WOD Fight Gone Bad! 3 rounds for total reps 1 minute each station Wall Ball...
View ArticleSaturday 2/15/2014
Warm Up Skill Work WOD Partner WOD, alternate movements: 5 minute AMRAP: 5 Clean and Jerk (135/95) 15 Wall Ball - Rest 1 minute - 5 minute AMRAP: 10 Slam Ball 10 Toes to Bar - Rest 1 Minute - 5 minute...
View ArticleWednesday 2/19/2014
Warm Up 1 minute Jumping Jacks Shoulder Triplet 10 Push Ups 20 Squats 10 Ring Rows 20 Lunges 10 Press w/Barbell 20 Wall Ball Skill Work Press 9×2 @ 75% 1RM, every 45 seconds. WOD 4 Rounds: 3 minute...
View ArticleFriday 2/21/2014
Warm Up Row 500m Shoulder Triplet 30 Second Squat Hold 20 Steps Duck Walk 15 Med Ball Cleans 10 Push Ups Skill Work A) Oly Skill Transfer Drills: PVC then Barbell B) Movement Review and Set Up WOD...
View ArticleTuesday 2/25/2014
Warm Up Run/Row/Bike/Jump 2 minutes Dynamic Stretches 1 minute tabatas of: Squats Push Ups Lunges Wall Ball Skill Work Movement Review and Warm Up WOD “DT” Five rounds of: 155/105 pound Deadlift, 12...
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