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“LFG!!!!” – Friday 6-7

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Warm-up

:90 on/:30 Rest & Rotate

  1. Row
  2. Strict Dumbbell Press
  3. Burpees
  4. Wall Plank

 

WOD (27 mins)

4 Rounds for Max Reps/cals

1 Minute Work:20s Rest and Rotate

1 .Row

2. Handstand Push-up

3. Burpees

4. SA DB Snatches (50,35)

1 Minute Rest

 

Level 2- (40,25), 2x regular push-ups, x2 Handstand Push-ups

Level 1- (30,15), Regular Push-ups

ADV- Strict

 

Extra Work

30-20-10

T2B

GHD

Heavy Rope Dubs X 3

CrossFit Hero WOD: “White” – Wednesday 6-5

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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Warm-up

Run 400m

Then 2 Rounds

:30 on/:10 Off

-Hollow Rocks

-Plate Ground to Overhead

-Overhead Lunges

 

Hero WOD (35 min Cap)

“White”

5 Rounds For Time

3 Rope Climbs (15 ft)

10 Toes-to-Bars

21 Overhead Walking Lunges (45/35 lb plate)

400 meter Run

 

Level 2- 1 Rope Climb,

Level 1/Lite- 4 Rounds, 3 wall climbs, hanging knee raises, walking lunges

 

Extra Work

15-12-9

Bar Muup*

90’ HSwalk**

 

*Scale the #, use bands or sub C2b

**scale t0 50’, 25’ or 20 shoulder taps.

“Toad the Wet Sprocket” & Oly – Monday 6-3

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Warm Up
Dynamic Warm Up

Then:
2 Rounds
:30 on/:10 off
1. Plank w/ Forearm Circles on Medball
2. Medball Plank ups
3. Leg Lifts over Medball
4. Kneeling Cross Chops

Mobility & Accessory
-Thoracic Rolling
-Bandy pull-aparts 3×15

Strength
EMOM 10
Split Jerk
Mins 1-4: 2 Reps @ 80-90%
Mins 5-10: 1 Rep @ 90-102%

WOD
10 Minute AMRAP
7 Shoulder to Overhead (135,95)
14 Wallballs (20/14)

Level 2- 115,75
Level 1- 95,45
Lite – 55/35 10# WB

Olympic Lifting Class **4:00PM Only**

“Youngblood” – Sunday 6-2

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Warm-up

In 3 minutes

Run 400m

AMRAP Russian Swings

Rest 1 minute

In 3 minutes

Run 400m

AMRAP Goblet Squats

ADV – SA KB OHS

 

*Use the warm up as a way to gauge how long you will have to work on kettlebell swings during the workout. Scale as needed.

 

Strength

EMOM10

3 Box Squats

 

WOD

100 Kettlebell Swings for Time (2,1.5)

E3MOM

400m Run

*Workout starts with the run

 

Level 2- (1.5,1) 300m Run

Level 1/Lite- (1,0.75) 200m Run

“Strictly Buttah” & Prehab – Saturday 6-1

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Warm-up

In Teams of 3

5 Minutes Max Cal on Rower

*1 Partner is always working on Rower.

Partner 2 is  performing burpee pull ups.

Partner 3 is holding a plank.

Rotate as desired.

 

ADV – Hollow Hold or L-Sit Pull up Hang

 

Mobility

Quad Mash

Calf Mash

 

WOD

In Teams of 3:

100 Power Snatches (95,65)

100 Burpee Pull-ups

100 Cal Row

 

After completing the snatches, burpee pull ups & row, complete 1 mile run as a team

 

Level 2- (75,55)

Level 1- (65,35) 70 Reps

 

Prehab **7:00AM**

“Hans Grüber” – Friday 5-31

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Warm-up

Partner Up –

Partner A – 200m run

B – Barbell Front Squat

switch

A -.200m run

B- Muscle Clean

switch

A – 200m run

B – Thruster

Switch

 

Mobility

IT Band Rolling

Couch Stretch

 

Strength

EMOM10

1 Front Squat Starting at 85% and building from there

 

WOD

20 Squat Cleans (115, 75)

1 mile run

20 Thrusters

 

Level 2- (95,55)

Level 1- (65,35)

ADV – (135/95)

“Das Chunk” & Gymnastics – Thursday 5-30

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Warm Up

 

Dynamic

 

Partner WOD!!

For 20 Minutes

0-6 Minutes Row For Calories

 

At 6:00 Complete

50-40-30

Push-ups

Sit-ups

KB Lunges (1.5/1)

 

  • 200m Run together as a team after each Set

 

In any remaining time AMRAP Calories on the rower

 

Level 2 – (1,0.75)

Level 1 – (0.75,0.5)

 

ADV- (50 Push-ups-40 Ring Dips-30 Handstand Push-ups)/GHD Sit-ups/ Double KB front rack lunges

 

Gymnastics Class **6:00PM Only**

“Old Man Game” – Wednesday 5-29

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Warm-up

Dynamic

 

Mobility

Pigeon Stretch

Calf Stretching

 

Strength

Sally!!!!!  (135/95)

 

WOD– 15 Minute Cap

2019 Master’s Qualifier #1

3 rounds

15 Deadlifts (225,155)

35 Overhead Squats (75,55)

90 Double-unders

 

Level 2- (185,115), (65,45) 45 Double Unders

Level 1- (135,95) (55,35) 20 OHS Reps, 120 Single Unders

Lite (75/45) (35/15) 20 OHS, 120 singles

 

Coaches Tip:

The OHS should be light, moveable and no more than 3 quick sets.  You can always cut down the reps/weight or scale to a front squat if you have Overhead issues.