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“Pistolas” – Tuesday 12-11

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Warm-up

5 Minute Dynamic Warm Up

Calf/ankle mobility

 

Strength

1.Strict Press

3-3-3

  1. Push-press

2-2-2-2

 

WOD (15 mins)

10  Deadlifts (275,185)

15 Chest to Bar Pull-ups

20 Pistols

10 Deadlifts

20 Pistols

15 Chest to Bar Pull-ups

10 Deadlifts

 

Level 3- 225,155

Level 2- 185, 125

Level 1- 135, 95

ADV- 10/7 Bar Muscle-ups

 

* Sub reverse lunges for pistols where necessary

Extra Work

5 Rounds

In 2 Minutes

Bike 12/10 Calories

AMRAP strict tab

Rest 2:00

“Planet B.S.” & Oly – Monday 12-10

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Warm-up

2 Rounds

Every 90 seconds

  1. Row 250m
  2. 10 Burpee Step Up w/ Knee Drive
  3. 10 PVC Pipe OHS w/ Pause

 

Strength

EMOM 10

2-pos Squat Snatch

-High Hang

-Mid Hang

 

Keep the load light-to moderate. Focus on technique.

 

WOD(20 minute cap)

1000m Row

21-15-9

Burpee Box Jump

Overhead Squats (115,75)

1000m Row

 

Level 2 – (95,55)

Level 1 – (75,35)

 

Extra Work

18-15-12-9-6-3

Strict Ring Dips

L-Pull Up

50ft Handstand walk

WOD Credit – Linchpin

 

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

“Kringle” – Saturday 12-8

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Warm-up

Partner up – grab barbell

A: Row 15/12 Calories

B: Burpees

Switch

A: Row 15/12 Calories

B: Front Squats

Switch

A: Row 15/12 Calories

B: Kips on pull up bar

Switch

 

WOD(28  mins)

In 7 Minutes Complete

60/50 Calorie Row

Then AMRAP Handstand Push-ups

Right into…

 

In 7 Minutes Complete

60/50 Calorie Row

Then AMRAP

Hang Squat Cleans (135,95)

Right into…

 

In 7 Minutes Complete

60/50 Calorie Row

Then AMRAP Pull-ups

Right into…

 

In 7 Minutes Complete

50/40 Calorie Row

Then AMRAP Burpees

*One partner works at a time. Score = total reps

Level 2- (115,75),50/40

Level 1- (95,45),40/30 cal row, regular push-ups

 

“Phone Voice” – Friday 12-7

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Warm-up

Dynamic Warm Up (7 mins)

 

Mobility

Hamstring/Adductor

 

Strength

EMOM16

Odd- 3 Deadlifts @80%

Even- 3 DB Weighted Step Ups (each Side)

 

WOD

15 Minute AMRAP

10 Toes to Bar

10 Box Jump

10 Alternating SA Snatch (50,35)

 

Level 2- (40,25)

Level 1- (30,15)

 

Coaches Note:

  1. On the snatches, practice transfering the db on the way down and using the touch and go method.
  2.  Minimize the points throughout a round where you take rest breaks.  Ex quick transition from toes 2 bar to box jump to snatch and only allow yourself a quick break each round to re-chalk before hitting t2b

 

Extra Work

3 Rounds of

30/25 Cal Bike

50ft HS walk

 

ADV– 100ft

“InstaCart” Thursday- 12/6

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Warm-up

9-6-3

Medball Burpee Ground to Overhead

Medball Thrusters

Medball Hug Lunges

Medball Russian Twists x 3

Strength

Back Rack Lunges

25ft x7 Sets

Climb in weight as able

WOD

21-18-15-12-9-6-3

Kettlebell Swings (2,1.5)

Wallballs

-Every time you break in the middle of a set complete 5 Burpees

Level 2 – (1.5,1)

Level 1 – (1,0.75)

Coaches Note – The goal is to do each set unbroken without a burpee penalty.  Take some time before bigger sets, to mentally prepare yourself to hold on.  But don’t take to long as the workout is still for time.

“Hockey Night” – Wednesday 12-5

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Warm-up

Double Alternating Tabata

:20 on/:10 off

  1. Jump Rope
  2. Hollow Hold

 

Skill

Double Under

 

Accessory

Booty & Obliques

2 Rounds

25ft bandy side steps each side

20 Weighted or resistance band glute bridges

15 Side Plank Hip Raises Each Side (ADV top leg elevated)

 

WOD

40-30-20-10

Row for Cals

Abmat Sit-ups

Double Unders x3

 

Level 2- Double unders x1

Level 1- Single Unders x4

ADV- Sub burpees for row cals, 1/2 GHD sit-ups w/ medball (20,14)

 

Coaches Note-

Steady state day – aim to keep a consistent pace throughout the entire workout where you can keep your dubs in big smooth sets.

 

Extra Work

15-12-9

Squat Snatch (155/105)

Strict Deficit HSPU (4”/3”)

-scale as necessary

“Yuge” – Tuesday 12/4

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Warm-up

Partner Up

P1- 3 Minute Row for Max Cals

P2 – Couch stretch (switch sides at (1:30)

Switch

 

Strength

Every 2 Minutes for 12 Minutes

Squat Clean and Jerk- 3 Reps

2 Sets @75%

2 Sets @80%

2 Sets @85%

 

WOD (15 mins)

50/40 Calorie Row

40 Power Cleans (135,95)

30 Front Squats

 

Level 2- 115,75

Level 1- 40/30 Row 95,55

 

Coaches Note –

The stimulus is an all out sprint and brigade on the barbell.  Choose a weight that you can cycle and move fast until the finish.

 

Extra Work

3 mins Bike for cals

3 mins Muscle Ups

2 mins Bike for cals

2 mins Muscle Ups

1 mins Bike for cals

1 mins Muscle Ups

No rest between movements

2 seperate Scores = 1. total cals and 2. total muscle ups

CrossFit Benchmark WOD: “Filthy Fifty” & Oly

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Warm-up

:45 on/:15 off

  1. Lateral Up & Overs
  2. Jump Rope
  3. Kettlebell Swings
  4. Wallballs
  5. Burpees

 

WOD(35 minute cap)

“Filthy Fifty”

50 Box jump, 24/20

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions (supermans)

50 Wall ball shots, 20/14 ball

50 Burpees

50 Double unders

 

Level 2 – Dirty 30 – 30 Reps each

Level 1 – Terrible 20 – 20 reps each

 

Post WOD Mobility

Calves & Lats- Rolling and stretching

 

Extra Work

8-6-4-2-4-6-8

Seated Strict Press

L Pull Up

 

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

“The Stamina Situation” – Sunday 12-2

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Warm-up

6 Minute AMRAP

50’ Lunge

10 Burpees

50’ Duck Walk

3 Inchworms w/ Push Up

 

Strength

Back Squat

2-2-2-2-2

 

WOD

30 Deadlifts (185,115)

30 Push-ups

60 Goblet  Lunges (1.5,1)

30 Push-ups

30 Deadlifts

 

Level 2- (155,95), (1,0.75)

Level 1- (115,75), (0.75,0.5)

ADV – Double KB Rack (1.5/1)

 

Coaches note- Up for a challenge that will tax the rack position and core?  Give the double rack kb a shot.  You can always scale down the weight in each hand.