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03/19/2014

Main - WOD


Warm-up


30cal on air dyne starting at garage ending at the cage, down and back for each movement: high knees butt kickers burpee broad jump walking high kick alternating legs inch worm w/1 push up

Skill


15 mins to practice handstand walk. Try for max distance or a free standing HSPU.

Metcon

Metcon (Time)


1000m row 50 double unders 25 sit-ups 15 TTB 750m row 50 double unders 25 sit-ups 15 TTB 500m row 50 double unders 25 sit-ups 15 TTB 250m row 50 double unders 25 sit-ups 15 TTB 500m row

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03/18/2014

Who doesn't love 'Helen'? Make sure to bring your ropes for the warm-up and the WOD tomorrow.

Helen-Image

Main - WOD


Warm-up


100 double unders

10 pass throughs

10 broad jumps

10 inch worms with 3 push-ups at the bottom

Mobility


Choose 2-4 stretches from the 'Running' mobility poster.

Skill


10 mins to practice pull-ups. Work to the next level from which level you're currently at.

Weightlifting

Bench Press (20 reps at 80% of 1RM)

Metcon

Helen (Time)


3 Rounds for time of:

400m Run

21 Kettlebell Swings, 53# / 35#

12 Pull-ups

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03/17/2014

Main - WOD


Warm-up


2 rounds:

20 jumping jacks

7 GHD sit ups

7 GHD ext

Skill


15 mins to practice HSPU. If you have mastered them add some plates for a deficit or try 25 for time. Keep track of your 25 for time to compare to the next HSPU skill day.

Weightlifting

3 position clean + 1 jerk (3 pos. clean (high hang, above the knee, floor))

Metcon

Metcon (Time)


7 rounds:

10 HSPU

12 thrusters

1 min rest

Mobility


Pick 3 stretches from the 'Pressing: Overhead' mobility poster. Spend 2 mins in each

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SATURDAY, MARCH 15

WARMUP

500m row or 100 double unders

3 rounds:

5 Strict Pull-ups

10 Burpees

15 Wall Balls

30 second plank

 

WOD

800m run

5 Reverse Burpees

10 Medicine Ball Push-ups

15 Jumping Pull-ups

400m run

10 Reverse Burpees

20 Medicine Ball Push-ups

30 Jumping Pull-ups

200m run

15 Reverse Burpees

30 Medicine Ball Push-ups

45 Jumping Pull-ups

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03/14/2014

It's time to hit another Open WOD! Remember, if you want to be judged on 14.3 tomorrow, come in and be ready to go at 7:30pm. If you aren't looking to be judged on the WOD, come in anyway and we will judge your cheering and motivating skills. SEE YOU TONIGHT!

games-open-2014

Main - WOD


Warm-up

Warm-up (No Measure)


400m run then:

starting at garage & ending at cage down & back for each movement:

high knees

butt kickers

burpee broad jump

walking high kick alt.legs

inch worm w/1 push-up

Skill


15 mins pistol practice. If you have them mastered try weighted pistols with a kettle bell.

Weightlifting

Shoulder Press (5RM strict press)

Metcon

CrossFit Games Open 14.3 (AMRAP - Reps)


8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24" / 20"

15 Deadlifts, 185# / 135#

15 Box Jumps, 24" / 20"

20 Deadlifts, 225# / 155#

15 Box Jumps, 24" / 20"

25 Deadlifts, 275# / 185#

15 Box Jumps, 24" / 20"

30 Deadlifts, 315# / 205#

15 Box Jumps, 24" / 20"

35 Deadlifts, 365# / 225#

15 Box Jumps, 24" / 20"

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03/13/2014

Main - WOD

Warm-up


2 rounds:

20 jumping jacks

7 GHD sit ups

7 GHD ext

10 hollow rocks

Skill


10 mins to practice bar muscle ups. If you already have one try to start stringing a few together.

Weightlifting


Score your highest set

Front Squat (25 reps at 75% of 1RM)

Metcon

Metcon (Time)


3 Rounds:

750M Row

30 Sit Ups

20 KB Swings 53/35

10 Dips

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03/12/2014

Main - WOD


Warm-up


4 Rounds of :15 Seconds Each: Jumping Jacks Push Ups Lunges Mountain Climber Pull-ups

Mobility


Pick 3-4 stretches from the 'Running' poster and spend 2 mins in each.

Skill


10 minutes to practice double unders. If you've mastered double unders then do 100 DU's for time.

Metcon


Score total time for 5 rounds

Metcon (Time)


5 rounds: 10 burpees 400m run 2 min rest between rounds

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03/11/2014

Check out this video for some efficiency tips for fast, efficient, and clean snatches. It's time to show "Isabel" who's boss.

Main - WOD

500m row

10 leg swings each leg

10 jumping lunges

10 OHS w/bar

10 snatch balance

10 sotts press w/PVC

10 PVC pass throughs

Skill


15 mins toes to bar practice

Weightlifting


Score heaviest 2 pos snatch

2-position snatch (hang, floor)

Metcon

Isabel (Time)


For Time:

30 Snatches, 135# / 95#

Mobility


Pick 3-4 mobility stretches from the 'Pressing: Overhead' poster and spend 2 mins in each one.

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03/10/2014

fancy gym

Main - WOD

Warm-up


100 double unders

10 pass throughs

10 broad jumps

10 front squats w/bar

10 inch worms with 3 push-ups at the bottom

Skill


15 mins to practice handstand walk. If you have mastered walking on your hands, try for max distance or adding a free standing HSPU.

Weightlifting

Front Squat (Establish a 1RM front squat)

Metcon


Score your fastest round

Metcon (Time)


5 rounds:

15 bar facing burpees

10 squat cleans 135/95

rest 1:1

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SATURDAY, MARCH 8

WARMUP

500m row or 100 double unders

3 rounds:

10 pistols

10 pushups

10 broad jumps

30 second samson stretch

 

WOD

400m run

90 squats

60 sit-ups

30 burpees

200m run

30 burpees

60 sit-ups

90 squats

400m run