Friday, 4/1/2016

Warm Up: Run 1 mile  :)

Strength: Rest

WOD: For Time:
         -500 Burpees
  Just Kidding, APRIL FOOLS!!

  WOD: "Honey Badger"
       
          7 Rounds for Time:
         -10 Deadlift  #225/155
         -12 Toes to Bar
         - Run 200 meters

Post Time
         
   
         

Thursday, 3/31/2016

REST DAY!!  Enjoy the Sun!

Wednesday, 3/30/2016

Warm Up: 2 Rounds of 20 Cals on the assault bike, 20 GHD's

Strength: 5 sets of a 3 position squat clean. (Floor, knee, hip) Add weight each sets Click here for demonstration of movement

WOD: For Time:
          100-80-60-40-20
          - Double Unders
          - Air Squats

* DO NOT DO SINGLES!! If you can't do DU's,  change double under numbers to 40,35,30,25,20 keeping air squats the same. It's time to work on your weaknesses!! practice practice practice

Post weight and time on board

Tuesday, 3/29/2016

Warm up: row 1000m then warm up program from crossover symmetry( follow the little board hanging on the rack) open up shoulders and hips

Strength: spend 15 mins working overhead squat positioning. Ask trainers for guidance if you have questions.

WOD: For time complete 6 rounds
            12- Overhead Squats #65/95
            15- Pull Ups
*20 minute time cap

If you cannot perform an OH Squat or do not feel comfortable with the movement, substitute front squats for OH Squat #95/135.

Post time or completed reps on board. Don't be scared to ask for help

Monday, 3/28/2016

Warm Up: choice

Strength: 5x5 Back Squat  same weight.

WOD: This Wod is going to be for a bench mark down the road.
             MAX CALORIES ON THE ASSAULT BIKE FOR 10 minutes.
       
Post weight and calories completed.    Remember to go heavy on squats and max effort for calories!!

Wednesday 3/23/16

Warm Up: choice

Strength: 3x10 Push Press. 

WOD: 10 rounds

       Sprint on the rower 150 meters AS FAST AS YOU CAN!!

         Rest 90 seconds between rounds 

Post time for rounds. 

Tuesday, 3/22/2016

Warm Up: choice 

Strength: none

WOD: For Time

10-9-8-7-6-5-4-3-2-1

Power Clean #95/135

Box Jumps 24/30"

10 Power clean, 10 box jumps, 9 Power clean, 9 box jump etc...

Post time and weight/ height used on the board 

Monday, 3/21/2016

Redo 16.4 if you decide too

Warm Up: Choice

Strength: None

WOD: 3 Rounds for Time

       Row 600 meters
      -10 Bench Press Body Weight
      -10 Back Squats 155/225

*This is meant to be heavy. STOP WORRYING ABOUT YOUR TIME. If you need to break sets then break but go outside your comfort zone.  Stop cheating yourself for time.

Post time and weight.
     
         
         

Wednesday, 3/16/2016

Warm Up: Run 800 meters then 2 rounds of 25 air squats, 25 push ups

Strength: Every 2 mins for 12:00 minutes
               complex of 1-power clean +1-push jerk + 1 squat clean. Start at approximately 60% of 1 rep      max. build weight up as you move through sets.

WOD: 4 sets of:
          Run 400 meters
          15- burpees
Rest 2:00 between rounds

Post weight and individual times per round
       
   

Tuesday, 3/15/2016

Warm Up: Choice

Strength: 3x5 back Squats. Same weight on all sets 90%.

WOD: For Time

            -60 Wall Balls #20/14
           - 40 toes to bar
           -150 Double Unders

post time and weight of squats

Monday, 3/14/2016

Re-do OPEN 16.3

or

Warm up:  Dynamic

Strength:  None

WOD:  For time
              -Row 100 calories
              -50 GHD Sit ups
              -Ride 100 calories Assault bike

Post open score or wod time.

Friday, 3/11/2016

OPEN Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups 

Men use 75 lb.
Women use 55 lb.

Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

Check the website for full rules and scale options.

Wednesday, 3/9/2016

Warm up:  Choice

Strength:  IN WOD

WOD:  Every minute on the minute (EMOM) for 30 minutes
             Minute 1: 5 Dead Lifts
             Minute 2: 3 Power Cleans
             Minute 3: 10 Ab Mat Sit ups

            You will do 5 dead lifts on minutes 1-4-7-10-13-16-19-22-25-28
            You will do 3 power cleans on minutes 2-5-8-11-14-17-20-25-29
            You will do 10 ab mat sit ups on minutes 3-6-9-12-15-18-21-24-27-30

            Use the same weight for dead lift and power cleans.

            Try to use a heavy power clean weight that will also be a moderate dead lift weight.

Post weight used and rounds completed.

Tuesday, 3/8/2017

Warm up:  Dynamic

Strength:  None

WOD:  5 Rounds EACH for time:
             -Row 500m
             -25 Air Squats
             -15 Kettle Swings 55# / 35#
             -5 Burpees
             Rest 4 minutes between each round.

Post time for EACH round.

Monday, 3/7/2016

Re Do 16.2.  Or if you do not want to Re Do the wod, do your choice of wod.

Workout 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. 

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb. 

Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open .

Wednesday, 3/2/2016

Warm Up: Choice

Strength: None

WOD: For Time
          40- Row for Cal
          21- Toes to Bar
          30- Row for Cal
          15- Toes to Bar
          20- Row for Cal
           9- Toes to Bar

Post time on board.