Workout Of The Day

Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Previous WODs

Tuesday, March 15th WOD

IMG_4755

Workout for Tue., 3/15:

Warm Up –

Gymnastic wrist stretches

Then…

20 PVC Pass Throughs

20 PVC Trunk Twists

20 PVC Strict press

Then..

10 strict press

With an empty barbell

Mobility –

Plantar and Deltoid, chest Lacrosse Smash

Strength –

7×3 Strict Press

WOD –

Fit:

Ab Mat Sit Up

50-40-30-20-10

(OR Knees above Parallel 30-25-20-15-10)

Push Ups

30-25-20-15-10

Perf:

V Up 

50-40-30-20-10

(OR K2E 40-30-20-10-5)

Push Ups

(40-30-20-10-5)

Comp:

GHD

50-40-30-20-10

(OR T2B 40-30-20-10-5)

Push Up

40-30-20-10-5

Open Gym Suggested Work –

Olympic Lifting –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

Gymnastics –

10 minute EMOM

10 x 5 weighted L- Pull Ups

Monday, March 14th WOD

IMG_4796

Great job everyone on 16.3!  If you still need to get it done, you can do so during Open Gym on Monday between 4:30-5:30pm.  Don’t forget to submit your scores by 8pm EST Monday if you’ve registered for the CF Open.

Workout for Mon., 3/14:

Warm Up –

1 Minute T-spine Smash

1 Minute Russian Baby Maker

30 seconds each side runner stretch

1 minute High knees in place

Then…

15 Reps of HBBS with an empty barbell

Mobility –

Plantar Lacrosse Smash

Strength –

12×2 HBBS

WOD –

Fit:

8 min AMRAP

6 Bar facing Burpees

4 Hang Power Cleans (95/65)

4 Front Squats (95/65)

Perf:

8 min AMRAP

6 Bar facing Burpees

4 Hang Power Cleans (115/80)

4 Front Squats (115/80)

Comp:

8 min AMRAP

6 Bar facing Burpees

4 Hang Power Cleans (135/105)

4 Front Squats (135/105)

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Friday, March 11th WOD – 16.3!

CFG_Open_Badge_2016

Workout for Fri., 3/11:

CrossFit Open 16.3

Thursday, March 10th WOD

JonasClinic

Workout for Thu., 3/10:

Warm Up –

2 Rounds of

20 Air Squats

10 YTA Symmetry bands pulls

10 PVC Push Jerks

Then…

1 Round of

5 Lunges Each side

5 Jumping Lunges each side

5 OH PVC Lunges each side

5 OH PVC Jumping Lunges each side

Mobility –

Lax plantar, glute, ham, deltoid and chest smash.

Banded Pass Throughs

WOD – SKILL DAY!

30 Min Skill Block

Split and Push Jerk Progression

then

Establish a heavy single/ 1RM

Push jerk And/Or Split Jerk (Record Results)

And/or

Gymnastic skill work

Handstand and Pistol progression

Open Gym Suggested Work –

Olympic Lifting –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

Gymnastics –

Handstand and Pistol Progression

Wednesday, March 9th WOD

IMG_3803

Workout for Wed., 3/9:

Warm Up –

2 Rounds

30 Seconds

PVC Pass Throughs

30 Seconds pvc deadlifts

30 Seconds Russian Baby makers

30 Seconds of Wall Balls

Mobility –

Lax plantar, glute, ham, deltoid and chest smash.

Banded Pass Throughs

WOD –

Comp:

3 RFT

400M run or 500 Row

9 Deadlift (225/170)

21 Wall Ball (20/14)

9 Deadlifts (225/170)

21 Wall Ball (20/14)

Perf:

3 RFT

400m Run or 500m Row

9 Deadlifts (185/130)

20 Wall Ball (14/10)

9 Deadlifts (185/130)

21 Wall Ball (14/10)

Fit:

3 RFT

200m Run or 250m row

9 Deadlifts (155/110)

21 Wall Balls (14/10)

9 Deadlifts (155/110)

21 Wall Ball (14/10)

Open Gym Suggested Work:

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Tuesday, March 8th WOD

JonasClinic

Some slots still available for our upcoming Oly Lifting Clinic!

Workout for Tue., 3/8:

Warm Up –

2 Rounds

20 PVC Pass Throughs

10 PVC light saber stretches each side

10 PVC Push Press

10 PVC Front Squat

10 PVC Thrusters

Then…

10 Strict Press reps with an empty barbell

Mobility –

Lax plantar, glute, ham, deltoid and chest smash.

Banded Pass Throughs

Strength – 

5 RM Strict Press

@ three attempts (E4MO4M)

WOD –

Fit:

10 min EMOM

even mins.

15 Thrusters (65/45)

odd mins.

Pull Ups & Dips (max of 5 each)

Perf: 

10 min EMOM

even mins.

15 Thrusters (85/60)

odd mins.

Box bar M.U. (max of 6)

Comp:

10 min EMOM

even mins.

15 Thrusters (95/65)

odd mins.

Ring or Bar MU (max of 4)

Monday, March 7th WOD

IMG_4079

Workout for Mon., 3/7:

Warm Up –

3 Rounds

10 pvc pass throughs

20 Single or Double Unders

10 lunges

10 Jumping Squats

Then…

15 HBBS with an empty bar.

Mobility –

Lax plantar, glute, ham, deltoid and chest smash.

Banded Pass Throughs

Strength –

12×2 HBBS

OTM @ 75% of 1RM

WOD – “Tabata This, Tabata That”

Comp:

1st 20 seconds – Sprint or Assault Bike sprint

2nd 20 seconds – D.U.

3rd 20 seconds-  Box jump (24/20)

Repeat for 7 more cycles…

Perf:

24 rounds of tabata

1st 20 seconds – Sprint

2nd 20 seconds – D.U.   

3rd  20 seconds – Box Jumps (20/16)

Repeat for 7 more cycles…

Fit:

24 rounds of tabata

1st 20 seconds – Sprint

2nd 20 seconds – S. U. 

3rd  20 seconds – Box Jumps or Step Ups (20/16)

Repeat for 7 more cycles…

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4/ 80% x4x2/ 85%x2

Friday, March 4th WOD – 16.2

download (1)

Workout for Fri., 3/4:

CrossFit Open 16.2

Thursday, March 3rd WOD

crossfit-bona-fide-15

Workout for Thu., 3/3:

Warm Up –

Coach’s choice

Mobility –

Planter glute, ham, deltoid and chest smash

Banded Pass Throughs

WOD –

Gymnastic Skill Day!

Ring or bar muscle up Progression

THEN

Teams of 3

5 RNDS

250 Row

15 KB Swings

10 T2B

Open Gym Suggested Work:

Olympic Lifting –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

Wednesday, March 2nd WOD

IMG_2465

Workout for Wed., 3/2:

Warm Up –

2 Rounds

10 PVC Muscle snatches

10 PVC Bar Bends

10 burpees

30 second Handstand holds

Mobility –

Plantar and Deltoid, chest Lacrosse Smash

Strength –

Strict Press

7×3 OTM

WOD –

Comp:

Round 1:

4 Min EMOM

10 Muscle Snatch (75/55)

5 HSPU max.

then…

3 Mins to complete 150 D.U.

Rest remainder of time when done

then…

Round 2:

Repeat 4 min EMOM. Go for better score than first round.

Perf:

Round 1:

4 min EMOM

10 Muscle Sntach (75/55)

5 Box HSPU max.

then…

3 mins to complete 120 DU

then…

Round 2:

Repeat 4 min EMOM. Go for better score than first round.

Fit:

Round 1:

4 min EMOM

10 Muscle Snatch (65/35)

5 Boxed HSPU max.(or S2O)

Then…

3 mins to complete 200 S.U.

Then…

Round 2:

Repeat 4 min EMOM.  Go for better score (total number of HSPU) than first round.

     

Open Gym Suggested Work:

Olympic Lifting –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

Gymnastics –

10 minute EMOM

10 x 5 weighted L- Pull Ups