Tuesday, February 28, 2017

WOD 022817

WOD 022817

Warm up:
3 Rounds:
10 Air Squats
5 Handstand Holds
20 DU's or 40 Singles

AMRAP in 20 min:

400m run
6 HSPU or Shoulder Press
12 Front Squats

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Sunday, February 26, 2017

WOD 022717

WOD 022717

Warm up:
3 Rounds:
10 Push Ups
20 DU's or 40 Singles
5 Wall Balls
4 Inch Worms

CrossFit Open 17.1

For time:
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

20 Min Time Cap
RX: Men 50lb DB's and a 24 inch box/ Women 35lb DB and 20 in Box.

https://games.crossfit.com/workouts/open/2017/17.1?division=2&workout_type=scaled  

Tuesday, February 21, 2017

WOD 022217

WOD 022217

Warm up:
3 Rounds:
20 DU's or 40 Singles
10 Push ups
5 Pull ups

Strength:  OH Squat 3-3-3-3-3

AMRAP in 15 min:

20 Air Squats
8 Power Cleans
500m Row

Post rounds to comments.  Cash Out:  Weighted Plank 1:00 on/1:00 off x 2

WOD 022117

WOD 022117

Warm up:
4 Rounds of:
6 Pull ups
10 Air Squats
10 Cal Row

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

12 Deadlifts
800m Run

Post times to comments.  Cash Out:  ME Ring Dips x 2

Sunday, February 19, 2017

WOD 122017

WOD 122017

Warm up:
AMRAP in 6 min:
5 Burpees
10 Cal Row
10 Jumping Lunges

Strength:  Push Press 3-3-3-3-3

Gymnastics Day:

40, 30, 20, 10 reps of each:

Hollow Rock
Arch Hold

https://www.powermonkeyfitness.com/videos/core-abs/hollow-rocks

https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-holds

Post to comments.  Cash Out: 800m Row for time

Friday, February 17, 2017

WOD 021717

WOD 021717

4 Rounds for time:

8 Pull ups
25 Walking Lunges

Post times to comments.  Cash Out:  Plank (1:00 on/1:00 off) x 2

Thursday, February 16, 2017

WOD 021617

WOD 021617

Warmup:
3 Rounds:
10 Push ups
20 Mountain Climbers
5 Pull ups

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

400m Run
12 Ring Dips
6 Tire Flips

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Wednesday, February 15, 2017

WOD 021517

WOD 021517

Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 DU's/40 Singles

5 Rounds for time:

20 Box Jumps
30 Kettlebell Swings

Post times to comments.  Cash Out:  ME Push ups in 1:00

Monday, February 13, 2017

WOD 021417

WOD 021317

Warm up:
3 Rounds:
10 Ring Rows
10 Push Ups
10 Jumping Lunges

Strength:  Floor Press 3-3-3-3-3

For time:

1000m Row

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off ) x 3

Sunday, February 12, 2017

WOD 121317

WOD 121317

Warm up:
4 Rounds:
5 Pull ups
5 Burpees
10 PVC Pass Throughs

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

5 Clean and Jerk
200m Run
20 Push Ups

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off ) x 2

Thursday, February 9, 2017

WOD 021017

WOD 021017

AMRAP in 12 min:

10 Jumping Squats
5 Pull ups
10 Wall Balls

Post rounds to comments.  Cash Out:  800m Run for time.

WOD 020917

WOD 020917

Warm up:

AMRAP in 5 min:

10 Push Ups
10 Air Squats
4 Inch Worms

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

200m Run
15 Burpees

Post times to comments.  Cash Out:  ME Sit ups in 1:00

Wednesday, February 8, 2017

WOD 020817

WOD 020817

Warm up:
3 Rounds of:
10 Push Ups
20 DU's/40 Singles
5 Wallballs
4 Inch Worms

Today is a strength specific modal domain, so you should attempt to lift heavy weight relative to your ability.

Bench Press/Floor Press

10-10-10-8-5-3-3-2-1-1-1

Post weight to comments.  Cash Out:  EMOM in 5 min:  100m Sprint

Tuesday, February 7, 2017

WOD 020717

WOD 020717

Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 PVC Pass Throughs

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

20 OH Lunges
5 Squat Cleans
30 DU's or 90 Singles

Post rounds to comments.  Cash Out:  ME Ring Dips x 2

Monday, February 6, 2017

WOD 020617

WOD 020617

Warm up:
3 Rounds (not for time):

5 Pull ups
10 Push ups
10 Box Jumps
10 Cal Row

Strength: Deadlift 3-3-3-3-3

4 Rounds for time:

12 Push Press
400m Run

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 2

Friday, February 3, 2017

WOD 020317

WOD 020317

AMRAP in 10 min:

5 Pull-ups
10 Push ups
15 Squats

Post rounds to comments.

Thursday, February 2, 2017

WOD 020217

WOD 020217

Warm Up:  AMRAP in 6 min:
5 Burpees
15 Sit ups
20 PVC Pass Throughs
4 Inch Worms

Getting back to traditional programming, today is a prescribed gymnastics element day.  We will get to a point where we will work on one element of gymnastics like Handstand Push Up practice.  Today we will start working on our core and balance and work up to these practice sessions.

Complete 3 Rounds of each for a core assessment:  No time limit

1:00 Hollow Hold
1:00 Arch Hold
10 Hollow/Arch Rolls
30 Seconds of tuck ups or V ups
30 Seconds of Russian Twists

Please watch this video to see how these exercises are done correctly and how to record your results.
https://www.youtube.com/watch?v=1RwgqYQpWp8

Record your baseline number.


Wednesday, February 1, 2017

WOD 020117

WOD 020117

Strength:  Floor Press 3-3-3-3-3

Warm up:
3 Rds:
20 DU's/40 Singles
5 Burpees
10 Box jumps
10 Cal Row

AMRAP in 20 min:

200m Run
20 Sit ups
10 Thrusters

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x2