Friday, 3/31/2017

Warm Up: Bike 30 cals, 50 Air Squats, 40 GHD, 30 Push Ups

Strength: Front Squats 3x5 80%

Accessory Work: Jerk Technique

WOD: For Time:
Cash In: Row 50/35 Cals
then 5 Rounds of:
10- Toes to Bar
10- Burpees
Cash Out: Row 50/35 Cals

Post time and weight

Wednesday, 3/29/2017

Warm Up: 50 Air Squats, 40 GHD's, 30 Push Ups, 20 Pull Ups and 10 Burpees

Strength:Deadlift 3x5 80%

Accessory Work: weighted Step Ups  2x10 each leg

WOD: In Three Minutes complete:
21/18- Cals on Bike
Max Reps of Power Clean #135/95
Rest two Minutes

Complete for 3 Rounds

Tuesday, 3/28/2017

Warm Up: 15 mins. EMOM: 20 Air Squats, 12 KBS #35, 40 Double Unders

Strength: Bench Press 3x5 80%

Accessory Work: 3x10 Good Mornings  light weight

WOD: "Helen" 3 Rounds
Run 400m
21- KBS #53/35
12- Pull Ups

Post time and weight

Monday, 3/27/2017

Warm Up: Row 500, 50 Double Unders, 40 Air Squats, 30 Push Ups and 20 KBS #35

Strength: Back Squats 3x5 80%

Accessory Work: Weighted Back Ext  3x12

WOD: 7 Rounds:
10- Toes 2 Bar
10-Box Jumps 24/20"
10- Push Ups

or redo 17.5

Post Time

Friday, 3/24/2017

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: 10 Rounds for Time
9- Thrusters #95/65
35- Double Unders

Post time. Scaled  #65/45

Wednesday, 3/22/2017

Warm Up: 4 Rounds: Row 15 Cals, 20 Air Squats and 10 Kettles #35

Strength: Front Squat 3-3-3-1-1-1

Accessory Work: Weighted Step ups 2x20(Choose weight)

WOD: 3 RFT:
21/15- Cals Bike
15- Toes 2 Bar
9 Burpees

Post Time

Tuesday, 3/21/2017

Warm Up: Bike 50/35 Cals, 25 GHD's, 15 Pull Ups and run 4 lengths of the gym(Bay door to wall ball wall)

Strength: Power Cleans 3-3-3-1-1-1

Accessory Work: Strict Pull Ups 3x5 rest :30 secs

WOD: LADDER of 8 Mins
3- Thrusters #95/65
30- Double Unders
6- Thrusters #95/65
30- Double Unders
9- Thrusters #95/65
30 Double Unders
Etc.......

Post Time and weight

Monday, 3/20/17

Warm Up: EMOM 16 min. 40 DU. :40 sec on Bike and 10 burps

Strength: Back Squat- 5-5-5-1-1

Accessory Work: Crossover Symmetry

WOD: For Time
Row 2000 Meters

Post time

Friday, 3/17/2017

Warm Up: 4 rounds: 15 GHD, 15 Back Ext and 15 Air Squats

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: 17.4 Open WOD

Complete as many rounds and reps as possible in  13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


For Scaled versions, check out the link: Scaled Versions

Wednesday, 3/15/2017

Warm Up: 5 rounds of "Cindy"

Strength: Strict Press 4x5

Accessory Work: Crossover Symmetry

WOD: For Time
100- Double Unders
80- Air Squats
60- Wall Balls
40- Kettles #53/35
20- Cals Bike

Post time

Tuesday, 3/14/2017

Warm Up: 3 rounds: 40 Air Squats and 12 Pull Ups

Strength: Deadlift 3x10

Accessory Work: Back Ext. 2x20 (complete first then strength)

WOD:4 Rounds for Time
Run 400m
Bike 20 Cals
Row 20 Cals

Post time on board. Check out picture below for 400m route.

Monday, 3/13/2017

Warm Up: Run Outside!!! It's finally nice today


Strength: Back Squat 3-3-3-1-1-1


Accessory Work: Crossover Symmetry


WOD: Redo 17.3 or For Time
"Grace"
30- Clean & Jerks #135/95

Friday, 3/10/2017

Warm Up: Row 500m, 40 Air Squats, 30 Push Ups, 20 Pull Ups and 10 Burpees

Strength: Rest

Accessory Work: Squat Snatch Technique

WOD: OPEN WOD 17.3

*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.
Click on link for scaled versions
Options for 17.3

Wednesday, 3/8/2017

Warm Up: 5 rounds of "Cindy" (5 Pull Ups, 10 Push Ups and 15 Air Squats)

Strength: Push Press 5-5-5-3-3-3

Accessory Work: 3 sets ME Toes to Bar

WOD: 3 Rounds for Time:
60- Double Unders
40- Row Cals
20- Wall Balls #20/14

Post time

Tuesday, 3/7/2017

Warm Up: EMOM 16 Minutes: :40 sec Rowing, 40 Double Unders, 10 Burpees and 8 Box Jumps

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: AMRAP 8 Minutes
4- Deadlifts 185/135
4- Burpees
6- Deadlifts 185/135
6- Burpees
8- Deadlifts 185/135
8- Burpees
ETC

Post Rounds and Reps completed

Monday 3/6/2017

Warm Up: row/ bike 5 minutes

Strength: Back Squats 5x5

Accessory Work: 3x20 Back Ext

WOD: 7 Rounds
7-Thrusters #95/65
7- Pull Ups
21- Double Unders

Post time

Friday, 3/3/2017

Warm Up: EMOM 12 minutes: 30 Double Unders, 20 Air Squats and 10 Burpees

Strength: Rest

Accessory Work: Rest

WOD: 17.2 Crossfit Open
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Teenagers 14-15:

Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:

Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups