Monday, January 22, 2018

WOD 012218

Monday


Warm Up

200m Run
50' Walking Lunges
50' Bear Crawls
50' Frankenstien's
50' Side Shuffle
10 Wall Squats
10 Second Dead Hang
10 Hanging Knee Raises
10 PVC Pass Thrus
10 Second Squat Hold with knee press out

Tabata

Row for meters
Air Squats
Pull-Ups
Push-Ups
Sit-Ups

Cool Down

Coach lead stretching

Sunday, January 21, 2018

WOD 012118

Sunday

Warm Up

400m Run
50' High Knees
50' Butt Kickers
50' High Knee Skips
50' Walking Toe Touch
10 Runners Stretch
10 Calf Stretch on Curb

Fitness Level Weekly

1600m Run
-1 mile Run


Thursday, January 18, 2018

WOD 101918

Hero Friday's


Warm Up

CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Tommy V

For Time:
21 Thrusters 115#
12 Rope Climbs
15 Thrusters 115#
9 Rope Climbs
9 Thrusters 115#
6 Rope Climbs

WOD 011818

Benchmark Thursday


Warm Up

CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Cindy

Complete as many rounds as possible in 20 mins of:
5 Pull-Ups
10 Push-Ups
15 Air Squats


WOD 011718

Wednesday


Warm Up

400m Run
50' High Knees
50' Butt Kickers
50' Walking Lunges
50' Frankenstiens
10 Runners Lunges
10 Calf Stretch on curb

MetCon

Jog from the front door around the small building
Sprint the back side of the small building
Jog the length of the CF building and the Valley Side as well
Sprint the front of the CF building
Rest 2 minutes

Repeat this pattern 5 more times
For a total of 14 sprints: 7 short around 75m and 7 long about 110m

Monday, January 15, 2018

WOD 011618

Tuesday


Warm Up


20 Jumping Jacks
20 Seal Jacks
20 Mountain Climbers
20 Ice Skaters
10 Runners Lunge w/ Stretch
10 PVC Pass Thrus
10 Chest Stretch From Rig
10 Knee Hugs


MetCon


100 Double Unders
40 Walking Lunges
Bench Press Body Weight Max Reps
20 Walking Lunges w/ DB 45#/35#
Bench Press Body Weight Max Reps
10 Walking Lunges w/ DB 45#/35#
Bench Press Body Weight Max Reps
100 Double Unders