WOD 020118

Thursday

Warm Up

Movement Specific - Coach Lead

MetCon

21-15-9
Power Clean 135#/95#
Push Press 135#/95#

Cooldown

Foam Roll Out

WOD 013118

Wednesday

Warm Up

200m Run
50' High Knees
50' Butt Kickers
50' High Knee Skips
50' Walking Lunges
10 Runners Stretch
10 Calf Stretch
50' Bounding Runner
50' High Knee With Hip Extension
10 PVC Pass Thrus

MetCon

For Time:

400m Run
50 Pull-Ups
400m Run
75 Push-Ups
400m Run
75 Air Squats
400m Run

WOD 013018

Tuesday

Warm Up

Coach's Lead

Strength Day

Bench Press
5-4-3-2--1

Cooldown

Stretch

WOD 012918

Monday

Warm Up

2k Row

MetCon

25 Toes To Bar
1 Minute Arch Rock
50 AbMat Sit-Ups
30 Back Extensions
1 Minute Hollow Rock
20 Stiff Leg Deadlifts (pick load)
1 Minute L Hang
1 Minute L Sit
1 Minute L Hang
25 "Hug a Twinky"

WOD 012818

Sunday

Warm Up

Stretch (hips, legs, back, chest and shoulders)

MetCon

2 Rounds Max Effort per round, rest as needed between exercises
Sit-Ups
Back Extensions
Squats
Rope Climb or Pull-Ups
Dips or Push-Ups
C&J 15-12-9

Cooldown

Stretch

WOD 012718

Saturday

Rest Day

WOD 012618

Hero Friday's

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

Griff

For time:

Run 800m

Run 400m backwards

Run 800m 

Run 400m backwards

WOD 012518

Benchmark Thursday's

Warm Up

Coach Lead Warm Up

CrossFit Games Open 11.5

Complete as many rounds as possible in 20 min of:
5 Power Cleans 145#/100#
10 Toes To Bar
15 Wall Balls 20#-10'/14#-9'

Cooldown

Bars up!  Plates Up!  Balls Up!  Clean Up!  Stretch & Breath

WOD 012418

Wednesday

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

Run

1600m for time
-1 Mile

Cool Down

Walk 200m
Self Paced Stretching
Foam Roll Legs

WOD 012318

Tuesday

Warm Up

400m Run
10 Minutes Coach Lead Stretching
Targeting The:
-Back
-Hips
-Legs
-Chest
-Shoulders

MetCon

Max Sit-Ups in 2 Minutes
Rest 1 Minute
Max Supermans in 2 Minutes
Rest 1 minute
Max Hanging Knee Raises in 2 Minutes
Rest 1 minute
Max Air Squats in 2 Minutes
Rest 1 Minute
Max Dips in 2 Minuite
Rest 1 Minute
Max Pull-Ups in 2 Minutes
Rest 1 Minute
Max Reps Deadlift in 2 Minutes @ 225#/155#
Rest 1 Minute
Row 2k for time

Cool Down 

Coaches Lead Stretching Again
-Back
-Hips
-Legs
-Chest
-Shoulders

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

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

WOD 012018

Saturday

Rest Day

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

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

WOD 011518

Monday

Warm Up

800m Run
10 Minutes Stretching

Metcon

For Time:
50 Wall Balls 20#-10'/14#-9'
25 Pull-Ups
Rest 5 Minutes
50 Wall Balls 20#-10'/14#-9'
25 Pull-Ups
Rest 5 Minutes
50 Wall Balls 20#-10'/14#-9'
25 Pull-Ups
Rest 5 Minutes

Cash Out

For Time:
800m Run

Cool Down

10 Minutes Stretching

WOD 011418

Sunday

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)

Fitness Level Weekly

Fran

21-15-9 reps, for time of
Thrusters 95#/65#
Pull-Ups

WOD 011318

Saturday

Rest Day

WOD 111218

Hero Friday's

Warm Up

200m Run
Burgener Warm-Up

Randy

For Time:
75 Power Snatches 75#/55#

WOD 011118

Benchmark Thursdsay'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)

Chelsea

EMOM For 30 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Last as long as you can on the EMOM. Once you fail then it just becomes a AMRAP for the remainder of the 30 minutes

WOD 011018

Wednesday

Warm Up

400m Run
10 minutes of Static Stretching, Athletes Choice. Work on Sore Spots hold the stretches

MetCon

For Time:
5k Row

WOD 010918

Tuesday

Warm Up

500m Row
10 Pull-Ups
10 Push-Ups
10 Air Squats
10 Mountain Climbers
10 PVC Pass Thrus
10 Rig Shoulder Stretch

MetCon

For Time:

Buy In:

200 AbMat Sit-Ups

Then: 

50 Dips
1600m Run
35 Dips
800m Run
20 Dips
400m Run

Cash Out:

200 AbMat Sit-Ups

This is a very high volume WOD if you are new to CF scale this to 1/2 or 1/4 of the volume.

WOD 010818

Monday

Warm Up

500m Row
20 Mountain Climbers
10 Runners Stretch
10 Calf Stretch
10 Wall Facing Squats
10 Push-Ups
10 PVC Pass Thrus

MetCon

For Time:
200m Run
10 Deadlift 185#/125#
400m Run
5 Deadlift 185#/125#
600m Run
3 Deadlift 185#/125#
800m Run
1 Deadlift 185#/125#

WOD 010718

Sunday

Warm Up

Burgener Warm-Up

Fitness Level Weekly

Snatch 

1RM

WOD 010618

Saturday

Rest Day

WOD 010517

Hero Friday's

Warm Up

400m Run
10 Ring Rows
10 Ring Dips
Goblet Squat Hold 10 Seconds
10 PVC Pass Thrus
10 Second Rig Shoulder Stretch
10 PVC Pass Thrus

Nate

Complete as many rounds as possible in 20 minutes of:
2 Muscle Ups
4 Hanstand Push-Ups
10 Kettlebell Swings 2/1.5 pood

WOD 010417

Benchmark Thursday's

Warm Up

500m Row
10 Wall Facing Squats
10 Burpees
10 second L-Sit Hang
10 Ring Rows
10 Dips
3 rounds
10 PVC Pass Thrus
10 PVC OH Squats

CrossFit Games Open 11.4

Complete as many rounds as possible in 10 minutes of:
60 Bar Facing Burpees
30 OH Squats 120#/90#
10 Muscle Ups

WOD 010318

Wednesday

Warm-Up

20 Jumping Jack
20 Seal Jacks
20 Mountain Climbers
10 Wall Facing Squats
10 Runners Lunge
10 Spidermans
10 Supermans

MetCon

On the Rower set up intervals for 1 minute on 2 minutes off for 15 Intervals

Give every 1 minute interval everything you have. Use the memory to check you distances.

WOD 010218

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)

Tabata
:20/:10 x 8

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

WOD 010118

Happy New Year

Monday

Warm Up

Row 500m
3 rounds of Cindy
5 minutes static self paced stretching

Strength

Bench Press
10-7-5-3-1
Deadlift
10-7-5-3-1

MetCon

400m Run
5 minute Rest
400m Run
5 minute Rest
400m Run