07/09/2014

Main – CrossFit

Warm-up

(No Measure)

200m jog
+
Dynamic
+
5 Min repeats:
5 Cobras
5 Spider Mans
5 Aqua Mans
5 Squats w/ :03 pause

Metcon (AMRAP – Reps)

Tabata Hollow Body

Weightlifting

Push Press (1×5 @ 40%)

Push Press (1×5 @ 50%)

Push Press (1×5 @ 60%)

Metcon

Metcon (No Measure)

Partner:
21–15–9
Goblet Squats (1.5/1)
KettleBell Swings (1.5/1)
Box Jumps/Step Downs (24/20)

RX+:
Tell your partner something positive about their performance today!!!
Partner A does 21, Partner B does 21, Partner A does 15, Parterner B does 15……

Mobility

Banded OH Distraction :60 per arm

07/08/2014

Main – CrossFit

Warm-up

Warm Up 2 (No Measure)

1:00 Row @ 60%
1:00 Air Squats
1:00 Lunges
200m Jog
+
10 Cobra
10 Scap Push Ups
10 Mountain Climbers

Metcon

Metcon (No Measure)

400 m sprint
2:00 rest btw
x4

100 m sprint
1:00 rest btw
x4

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP
100m Farmer Walk (1.5/1)
3 Partner High Five Burpees

RX+
Smile and have fun while working out.
Parter ‘A’ does FW. Upon return Partners do 3 burpees simultaneously and high five at top of each burpee.

Mobility

Frog Stretch :60 x 3

07/07/2014

Main – CrossFit

Warm-up

(No Measure)

200 jog
200 skip
200 backwards
+
5 Min Repeats @ 60%
5 Lunges (per leg)
5 Cobras
5 Squats w/ :03 Pause
:10 Samson Stretch per leg

Metcon

Metcon (No Measure)

4 Rounds:
:20 Left Plank
:20 Right Plank
:20 Plank
:20 Hollow Body
:20 Rest

Weightlifting

Back Squat (1 x 5 @ 40%)

Back Squat (1 x 5 @ 50%)

Back Squat (1 x 5 @ 60%)

Single Arm Bent Over Row w/ KB (3 x 6-8 per arm (1.5/1))

Metcon

Metcon (No Measure)

No Clock: De-Load Week

15-12-9

Air squats
Push ups
Pull Ups

Buy Out:
200m run

Mobility

Foam Roll or Lax Ball Smash T-Spine

07/05/2104

Main – CrossFit

Metcon (Time)

Partner WOD:

A: 2K Row

One teammate rows as the other holds the top of the DL position (135/95)

When the person holding the bar drops the bar the partners must switch.

B: 200 Push Ups

One teammate does the push ups as the other hangs from the pull up bar.

When the person hanging from the bar drops then the partners must switch.

C: Partner “Annie”:

100-80-60-40-20
Double Unders
Sit-Ups

One teammate working at a time.
(No DU = 2x the singles)

July 4th In-House Comp

Main – CrossFit

Metcon (Weight)

In 10:00:

A.

Scaled: 6:00 to Build to Power Clean HS
RX 6:00 to Build to Squat Clean HS
Rest :60

Metcon (AMRAP – Reps)

B. 3:00 Max Reps @ 70% of A

Metcon (Time)

C.

Scaled:
21-15-9
Wall Balls (20/14)
Burpees
200m run (w/ WB)

Rx:
21-15-9
Wall Balls (w/ 30/20 Slam Ball)
Burpees
200m run (w/ Slam Baa)

07/03/2014

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Gymnastics

Double-Unders (5 Min Practice)

100 for time
5 Min Cap

Weightlifting

Floor Press (1 x 15 (1.5/1))

Metcon

Metcon (Time)

Run 200m
Row 250m
Run 400m
Row 500m
Run 200m
Row 1K

Rest is equal to work on each row/run.
Record total time including rest breaks.

Mobility

Banded OH Distraction

Corpse Stretch

07/02/2014

Main – CrossFit

Warm-up

Glute Activation (No Measure)

Dynamic
+
5 Minutes of:

5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
5 Shoulder Reach Throughs
5 Scorpions (per side)

Weightlifting

Shoulder Press (Tester – Build to HS in 12 Minutes)

Gymnastics

Sorensen Holds (Max Hold)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP @ 80%:
400m Run
12 T2B
12 Push Ups
12 KBS (1.5/1)

RX+
Dynamic Push Ups
KBS (2/1.5)

Mobility

Banded Spider Man/Pigeon