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Monday 7.10.17 WOD
Mobility Glute/Hamstring/Quad Circuit 1a) X-Band Walk x 10 ea 1b) Banded Goodmonring x 15 1c) Terminal Knee Extensions x 15 ea x 2 Rounds Warm-up Dynamic Circle Strength Zercher Box Squat: – Take 6-8 sets and build to a 1RM. – Use a 13-15″” Box – Same technique as speed box squats, but does not […]
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Monday 7.10.17 WOD
Warm-up Race Yourself 2 Rounds Complete in 4 minutes Restart at 4 minute mark Rest if finish before 4 minute mark 10 push ups 15 sit ups 20 squats 25 jumping jacks 30 sec wall sit 40 mt. climbers Strength Snatch Introduce Snatch Work on mechanics Keep weight light 2×2 to start 10 lifts- add […]
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Sunday 7.9.17 WOD
Mobility Foam Roll 10 passes each – Lats – Quads – IT Bands – Thoracic Spine Warm-up Dynamic Warm-up Strength Squat Snatch (6 x 2, adding weight each set. Rest 90sec) Barbell Row (3 x 8-10. Rest 60s.) Training Intent Snatch work should be skill based and loading should not compromise technique. WOD AMRAP 18min: […]
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Saturday 7.8.17 WOD
Warm-up General Aerobic Warm-up 3 Rounds of: Run 100 Meters 10 Push-ups 15 Sit-ups Then, Have athletes partner up start warming the movements in the metcon. WOD With a running clock with a partner: 0:00-15:00min Max Rounds of: 8 Hang Power Cleans (115, 75) 8 Calorie Row 8 Burpees *One athlete completes a full round […]
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Friday 7.7.17 WOD
Mobility Lacrosse ball in the glute x 30s ea. + Glute Activation Warm-up 5:00 of Funnell Tag then, 2 sets With a barbell 5x Deadlift 5x Front Squat 5x Bent-over BB rows 10 Walking lunges 10 Banded Goodmornings *Add weight and repeat Strength Touch n Go Deadlift (Work up to a moderate double. Rest 2-3:00) […]
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Friday 7.7.17 WOD
Warm-up Meet Me in The Middle 20 high knees 20 butt kicks 20 bunny hops 10 squats 10 sit ups 10 jump squats 10 lunges 20 jumping jacks 20 mt. climbers Strength Introduce Back squats take from rack 2×2 to start 6×4 small weight jumps WOD 10-1 Burpees Back squats **12 min time cap 15 […]
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Thursday 7.6.17 WOD
Warm-up 2 Round of: 30 Double Unders 20 Walking Lunges 10 Hollow Rocks WOD 5 RFT w. a partner: 400 Meter Run or 500m Row 30 Front Squats (115, 75) 30 KBS (70, 55) Rx (55, 35) L2: (45, 25) L3: (35, 25) Russian Swings Training Intent Athletes can split work however needed, including run […]
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Wednesday 7.5.17 WOD
Warm-up Run 400 Meters Then, 20 Shoulder Taps 15 Wallballs 10 Push-ups 5 Burpeees Then, Run 200 Meters Prep 1) Rope Climb Technique https://goo.gl/YG4SVd – J Technique 2) HSPU Scaling/Technique” Strength Handstand Push-ups (4 x 5-7. Rest 90s.) – Adv: Strict or Deficit – Int: Shoulder Press: 5 x 5 – Beg: DB Shoulder Press: […]
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Tuesday 7.4.17 WOD
Holiday Schedule Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only **Babysitting available at all time July 4th Wednesday July 5th, Normal Schedule Resumes Warm Up Grab a barbell and set-up pull-up scaling Then perform: 3 Power Cleans or 5 Deadlifts for Beginners 6 Strict Pull-ups (or whatever scaling option the athlete chooses) 9 Air […]
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Monday 7.3.17 WOD
Holiday Schedule Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY Tuesday July 4th 8:30 & 9:30am CrossFit WODs ONLY **Babysitting available at all time July 3rd and 4th Wednesday July 5th, Normal Schedule Resumes Mobility Light Goblet Squat 2 x 8 @3311. Rest 60s. *3 seconds down, 3 seconds at bottom, 1 second up, […]
