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 1st WOD

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Workout for Tue., 3/1:

Warm Up –

2 Rounds

30 Second at each station:

Banded dips

Russian baby makers

30 second Lightsaber Stretch

Romanian Deadlifts

Mobility –

Plantar glute and Ham lax smash

Skill –

Cleans

WOD –

Fit:

10 minute EMOM ALT

4 Squat Cleans (100/70)

5 Chin to Bar & 5 Dips

Perf:

10 minute EMOM ALT

4 Squat Cleans (135/95)

8 Box Bar Muscle Ups

Comp:

10 minute EMOM ALT

4 Squat Clean (165/115)

4 Ring or Bar M.U

Cash Out – 

3 attempts at a max DL hold (265/185)

2 mins rest in between each attempt

Open Gym Suggested Work:

Endurance –

10 Min Max Cal Assault Bike

Monday, February 29th WOD

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Cheers to 16.1 in the books!  Great job everyone!  Don’t forget to submit your scores by 8pm EST today, Mon. 2/29.  Can’t wait for 16.2! 

Workout for Mon., 2/29:

Warm Up –

3 Rounds

20 S.U.

10 PVC Pass through

10 PVC Push Press

10 PVC Power Snatch

Then do 15 reps of HBBS with empty bar

Mobility –

Plantar Lacrosse Smash

Strength –

5 RM HBBS

(E3MO3M)

WOD –

Fit:

12 min AMRAP

50 S.U.

12 Barbell G2O (65/35)

10 Bar facing burpees

Perf:

12 min AMRAP

50 S.U.

12 Barbell G2O (75/55)

10 Bar facing burpees

Comp:

12 min AMRAP

30 D.U.

12 Barbell G2O (95/65)

10 Bar facing burpees

Open Gym Suggested Work:

Olympic Lifting –

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

Friday, February 26th WOD – 16.1

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Workout for Fri., 2/26:

Warm Up –

Coach’s Choice

Mobility –

Plantar and adductor Lacrosse Smash

Strength –

Deadlift Progression

WOD –

CrossFit Open 16.1

Open Gym Suggested Work –

Gymnastics:

Handstand Progression

Thursday, February 25th WOD

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Workout for Thurs., 2/25:

Warm Up –

Coach’s Choice

WOD –

2K row for time

Then:

Work with coach on a single gymnastic skill.

Wednesday, February 24th WOD

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Reminder – Reebok CrossFit Open starts this week!  Be sure to register before 2/25 to join in the fun!

Workout for Wed., 2/24:

Warm Up –

3 Rounds

10 PVC Romanian DLs

10 Lunges

10 burpees

Mobility –

Plantar Lacrosse Smash and ankle distraction

WOD –

Cash in:

Max Wall Balls

20-15-10

Deadlift

Burpeed DB step ups

Cash Out:

Max Wall Balls

Open Gym Suggested Work –

Gymnastics – Your Planche and Front Lever Progression (Talk to Coach)

Tuesday, February 23rd WOD

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Workout for Tue., 2/23:

Warm Up –

2 Rounds

Hold Handstand

While partner rows 200 m

Or bikes 500m

Mobility –

Plantar and Deltoid, chest Lacrosse Smash

Strength –

7×3

Strict Press

WOD – 

Comp:

400m Run

15 push press (95/65)

2 Rope Climbs with legs

Perf:

400m Run

15 push press (75/55)

2 Rope Climbs on a 10 ft rope w/ legs

Fit:

400m Run

15 push press

3 lie to stand rope climbs*

(*Or

12 pull ups or ring rows

Or

4 sled pulls (135/95))

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, February 22nd WOD

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Workout for Mon., 2/22:

Warm Up –

2 Rounds

5 inch worm

30 second diamond frog

10 OHS Wall Squats

Mobility –

Plantar, Glute Lacrosse Smash

Banded pass through

Strength –

12×2 HBBS

WOD –

Fit:

8 mins. EMOM

30 sec. max S.U.

30 sec. max heavy thrusters (75/55)

Perf:

8 mins. EMOM

30 sec. max DU

30 sec. max heavy thrusters (95/65)

Comp:

8 mins. EMOM

30 sec. max D.U. 

30 sec. max heavy thrusters (115/80)

Open Gym Suggested Work –

Olympic Lifting –

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

Friday, February 19th WOD & Healthy Lifestyle Challenge Celebration!

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Friendly Reminder – No 6:30pm class Friday.  We’ll be celebrating the conclusion of our 30 Day Healthy Lifestyle Challenge!

Workout for Fri., 2/19:

Warm Up –

2 rounds

5 inchworm push up

10 russian deadlifts with pvc

10 jump squats

10 banded goodmorning

10 burpees

Strength –

3 Max time double over hand Deadlift holds

2 minutes in between attempts

WOD –

Fit:

15 min AMRAP

10 pull ups or ring rows

15 Ab Mat Sit Ups

20 WB (14/10)

Perf:

15 min AMRAP

10 Pull ups or ring rows

15 V-ups

20 WB (14/10)

Comp:

15 min AMRAP

10 pull ups

15 GHD

20 WB (20/14)

Thursday, February 18th WOD

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Workout for Thur., 2/18:

Warm Up –

w/2.5lbs or 5lbs plates

2 rounds

10 plate 90/90

10 plate fly

10 plate oh press

rest in between rounds

Then…

PVC burgener warm up

PVC snatch/OH Squat review

WOD:

Tabata Sprint, assault bike or row

90 Seconds off

Then,

14 min AMRAP ALT OTM of the following…

Fit:

Sprint or row

10 power snatches (65/35)

10 OHS (65/35)

Perf:

Sprint or Row

10 power snatches (75/55)

10 OHS (75/55)

Comp:

Sprint or assault bike

10 power snatches (75/65)

10 OHS (75/65)

Open Gym Suggested Work:

Olympic Lifting –

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

Gymnastics –

Mana Progression

Pistol Progression

Wednesday, February 17th WOD

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Workout for Wed., 2/17:

Warm Up –

2 rounds

400m run

10 hip bridges

10 iron cross

10 WB 14/10

Mobility –

Banded shoulder mobility.  Lax ball scap smash before warm up

WOD –

“DT”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Fit:

5 RFT

12 Deadlift (90/60)

9 Hang Power Cleans

6 Push Jerks

Perf:

5 RFT

12 Deadlifts (125/90)

9 Hang Power Cleans

6 Push Jerks

Comp:

5 RFT

12 Deadlifts (155/110)

9 Hang Power Cleans

6 Push Jerks

Open Gym Suggested Work:

Olympic Lifting –

“Grace”

Gymnastics –

Handstand progression