WOD 113017

Benchmark Thursday

Warm-Up:
500m Row or 400m Run
Burgener Warm-Up

Skills Practice:
Coach's Lead
10-20 minutes of Double Under Practice & Snatch Technique

Metcon:
CrossFit Games Open 11.1/14.1
AMRAP in 10 min. of:
30 Double Unders
10 Power Snatches 75#/55#

Scale:
90 Single Unders
Those new to CrossFit and not proficient in the Snatch sub in Ground to Overhead
Scale weight to current fitness level to accomplish the desired stimulus.

Stimulus of this WOD=Very fast pace in a short time domain, GO ALL OUT.

WOD 112917

Wednesday

Warm-Up:
500m Row
3rds
5 RDL's with empty bar
10 Push-Ups
15 Air Squats

Strength:
Record your best
5-3-1 Reps for
Back Squat
Deadlift
Bench
This is the workout today so take your time work up to the loads for all 3 movements.

Core Stability:
20 Turkish Get-Ups (Alt. sides every 5 reps)

WOD 112817

Tuesday

Warm-Up:
400m Run
500m Row
15 Air Squats
Hold the Rig while in the bottom of the squats for 20 seconds

Gymnastics Skills Practice:
10 minutes of work on getting you 1st pull-up, muscle-up, kipping pull-ups, butterfly pull-ups
Athletes Choice

Metcon:
As Many Pull-Ups and Push-ups as you can do in 30 minutes.
-Keep the numbers equal i.e. if you do 10 pull-ups first don't do any more pull-ups till you complete 10 push-ups.

Cool Down:
Stretch out the arms and shoulders using holds on the rig and a little foam rolling on those sore spots.

WOD 112717

Monday

Warm-Up:
At a warm-up pace, time jogging a mile.  At the end of the mile with however minutes are left to 20 minutes Row the remaining time for a total of 20 minutes.

Then 3 sets of 10 air squats

Today is a Muscle Strength endurance day:
Pick a Back Squat weight you can do 21 reps with! But challenge yourself

Strength:
Back Squat
21-21-21

Then:
Row 500m Max Effort!
Set a PR here!

Cool Down with foam rolling out the hamstrings and some stretching.

WOD 112617

Fitness Level Weakly

Warm Up:

200m Run 

3 rounds

5 Pull-Ups

10 Push-Ups

15 Air Squats

Metcon:

For Time:

5k Run

Cool Down;

Foam Roll & Stretch of 10 minutes

WOD 112517

Rest Day

WOD 112417

Black Friday
Still a Hero Friday

Warm Up:
20 Jumping Jacks
20 Seal Jacks
High Knees across the Box
Butt Kickers across the Box
Runners stretch hold for 20 seconds each side
Calf stretch on the Rig hold 20 seconds each side
10 Jump squats

Hero WOD
Michael
3 rounds for time:
800m Run
50 Back Extensions
50 GHD Sit-Ups

We don't have a GHD at the Box so sub Floor Back Extensions for Back Extensions & sub AbMat Sit-Ups for GHD Sit-Ups.
-You will still feel the burn I promise.

Cooldown:
Good 5-10 minutes foam rolling out the legs and hip flexors before getting back in your cars for the drive home.

WOD 112317

Happy Thanksgiving

Thanksgiving Day
Run a Turkey Trot some where, sign up for one in your town a neighboring town or just run the neighborhood by yourself or with family.

5k, 10k, Half Marathon, Marathon
The distance matters less than just getting out there and moving.

Have a Happy Thanksgiving!

WOD 112217

Wednesday

Warm Up:
400m Run/Row
Hold the bottom of the squat for 10 sec.
Goblet Squat hold the bottom for 20 sec. while pressing out on the knees with the elbows
Coach Stretch 10 sec. each side
Runners Stretch 10 sec. each side
10 PVC Pass Thrus

Mertcon:
For Time:
30 Med Ball Squats 20#/14#
30 Pull-Ups
25 Med Ball Squats 20#/14#
25 Pull-Ups
20 Med Ball Squats 20#/14#
20 Pull-Ups
15 Med Ball Squats 20#/14#
15 Pull-Ups
10 Med Ball Squats 20#/14#
10 Pull-Ups

Cool Down:
A good 10 minutes worth of self paced stretching
-Concentrating on stretching out the arms, quads, and hamstrings
-Biceps and legs will be a little sore if you don't work some of the lactic acid out
-Foam roll, use the posters

WOD 112117

Tuesday

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)

Metcon:
10 DB Deadlifts 45#/25#
15 T2B
8 DB Deadlifts 45#/25#
15 T2B
6 DB Deadlifts 45#/25#
15 T2B
4 DB Deadlifts 45#/25#
15 T2B
2 DB Deadlifts 45#/25#
15 T2B

Rest 2 minutes
Then:
Row 2 min. w/ Damper set @ 10
Row 2 min. w/ Damper set @ 1
Row 2 min. w/ Damper set @ 10

WOD 112017

Monday

Warm Up:
200m Run
Outside:
50' High Knees
50' Butt Kickers
50' High Knee Skips
50' Side Lunges
Inside:
12 Air Squats
9 PVC Pass Thrus
Calf Stretch on Rig

Metcon:
For Time:
Fast & Heavy
21 DB Thrusters 45#/25#
400m Run
18 DB Thrusters 45#/25#
400m Run
15 DB Thrusters 45#/25#
400m Run

Core Work:
Plank
:30 on/:15 rest x 4

WOD 111917

Fitness Level Weekly

Warm Up:
Burgener Warm-Up
https://www.youtube.com/watch?v=mWffzvDGeg4

Grace
For Time:
30 Clean & Jerks

WOD 111817

Rest Day

WOD 111717

Hero Friday's

Warm Up:

400m Run

Outside:

50' Lunge w/ reach

50' Frankenstein's

50' High Knees

50' Butt Kickers

Inside:

3rds:

10 ring rows

10 OH Squats (PVC)

10 Pass Thrus (PVC)

Metcon:

J.T.

21-15-9

Handstand Push-Ups

Ring Dips 

Push-Ups

WOD 111617

Benchmark Thursdays
Warm Up:

200m Run
Outside:
50' Butt Kickers
50' High Knees
50' Walking Lunges
50' Broad Jumps
Inside:
3 rounds
10 Air Squats
10 Push-Ups
10 Pass Thrus (PVC)


Strength/Technique Work:
Back Squat
5-5-5-5-5
For those new to class remember technique & form before weight, Listen to Coaching

Metcon:
Helen
3 rounds for time:
400m Run
21 Kettlebell Swings 1.5 pood 53#/1 pood 35#
12 Pull-Ups

Core Strength:
30 T2B/K2E/Hanging Knee Raises
Scale to your fitness level

WOD 111517

WOD 111517

Warmup:

3 Rounds of:
10 Cal Row
10 Push Ups
10 Air Squats

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

15 Push Press
15 Weighted Sit ups
400m Run or Row

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

WOD 111417

WOD 111417

Warmup: 
3 Rounds of:
10 Push Ups
5 Ring Rows
20 DU's or 40 Singles

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

5 Rounds for time:

5 Strict Pull ups
100m Farmer Carry
200m Row
15 Wall Ball Sit ups

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

WOD 111317

WOD 111317

Warmup:

3 Rounds of:
10 Cal Row
5 Burpees

Strength:  Floor Press 3-3-3-3-3

"Karen"

For time:

150 Wall Balls

Post times to comments.

WOD 110917

WOD 110917

Warmup:

3 Rounds of:

10 Cal Row
10 Push Ups
5 Air Squats

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

10 Deadlifts
12 Burpee over Bar
200m Run

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

WOD 110817

WOD 110817

Warmup:

5 Burpees
5 Body Rows
10 Air Squats

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

50 Double Unders or 150 Singles
10 Strict Shoulder Press
20 Wall Ball Sit ups

https://www.youtube.com/watch?v=cJxxsIVAQ_M

Post times to comments.  Cash Out:  500m Row for time.

WOD 110717

Warmup:

3 Rounds of:
10 Cal Row
10 Push ups
5 Pull Ups

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

12 Thrusters
24 KB Swings
200m Run

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

WOD 110117

WOD 110117

Warmup:

3 Rounds of:

4 Inch Worms
10 Ring Rows
5 Air Squats

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

10 Box Jumps
10 Overhead Squats
200m Run

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