1/30/15

STRENGTH CLASS TODAY @4:00PM

Be still my heart!

Be still my heart!

WARM UP

4 Rounds:
250 Meter Row or 200 Meter Run
10 PVC Pass Throughs
20 Banded Good Mornings
10 Push-ups
20 Toe Touches

SKILL

WOD Movements

WOD

EMOTM for 30:
Odd:
3 Power Snatches
30 Double Unders

L1-65/45, 60 Singles, L2-95/65, Dubs OR Singles, L3-135/95, Dubs

Even:
5 Dealifts
5 Burpee Bar Hops

L1-135/95, step over bar, L2-185/135, L3-225/155

1/29/15

SIGN UP FOR THE CROSSFIT OPEN NOW!! IF YOU HAVE ANY QUESTIONS/RESERVATIONS PLEASE PLEASE TALK TO YOUR COACHES!
SIGN UP HERE: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

NEW TEEN DIVISION IN THE CROSSFIT OPEN

WARM UP
Athlete’s Choice

STRENGTH/SKILL
15 Min “Goat” work
The Open is right around the corner so work on a skill your not so great at that you feel could benefit you in the Open.

WOD
50 Bench Press
50 Squats
50 Strict Ring Rows
Must accumulate all 50 reps before moving on to next exercise
L1 BENCH 65/45 SQUAT 40% OF 1RM
L2 BENCH 95/65 SQUAT 50% OF 1RM
L3 BENCH 135/85 SQUAT BW

OR

30 Push Jerk
30 Squat
EMOM 2 TIRE FLIPS

L1 PJ 75/55 SQUAT 105/75
L2 PJ 105/75 SQUAT 155/105
L3 PJ 155/105 SQUAT 225/155

1/28/15

DRESS WARM

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I love this. I often find myself getting caught up in things that don’t really matter. This really spoke to me and I just wanted to share.

WARM UP

3 Rounds:
50 Dubs or 150 Singles
With an empty BB
5 Deadlifts
5 Hang Muscle Cleans
5 Power Cleans
10 Kip Swings
10 Sit-ups

WOD

For Time:
800 Meter Run
20 Power Cleans
5 Toes to Bar
400 Meter Run
15 Power Cleans
10 Toes to Bar
200 Meter Run
10 Power Cleans
15 Toes to Bar
100 Meter Run
5 Power Cleans
20 Toes to Bar

L1-65/45, Lying toes to rack
L2-95/65, GHD sit-ups or Hanging Knees to 90
L3-135/95, Toes to Bar or Toes to Rings

1/27/15

Here is the information on the new scaled division of the CrossFit Open:

WARM UP
4 Rounds
10 Wall Pause Squats
10 Overhead Band Pull-aparts
10 Scap Push-ups

STRENGTH/SKILL
Strict Press
10 Min to Build to heavy triple

WOD

5 Rounds For Time:
3 Wall Walks
30 Walking Lunges
15 Box Jumps 24/20

L1 6 Inchworms, step-ups

L2 6 Inchworm or 3 wall walks

L3 As prescribed

*Lunge option: add db weight of choice