09/17/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
4:00 @ Moderate Pace
5 Bridge Drills
5 Cook Drills (per leg)
5 Fire Hydrants
5 Cat Cows

Weightlifting

Deadlift (3 x 3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner:
20:00 AMRAP @ 80%
10 Push Jerk (95/65)
10 Front Rack Lunges (95/65)
200m Row

***One Person Working at a Time***

RX+
(135/95)

Mobility

:90 Anterior Delt Smash w/ Lax Ball/Rig
Per Shoulder

09/16/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
20m Frankensteins
20m Spider Man Walks
20m Duck Walks
20m Reverse Lunges

Weightlifting

Farmer’s Carry (400m (2/1.5))

Weightlifting

Power Clean (5 x 3 @ 80%)

:60 rest btw sets

Metcon

Metcon (Time)

5 Dead Lifts (115/75)
4 Hang Power Cleans (115/75)
100m Sprint
:90 rest
x 6

RX+
(155/115)

Cool Down

2:00
Squat Wall Therapy

09/13/2014

Main – CrossFit

Metcon

9/11 “343” Tribute WOD (AMRAP – Rounds and Reps)

30:00 3 Person Team AMRAP
100 KBS
100 Box Jump/Step Downs
100 Slam Balls
43 Burpees

***Partners can break up work load however they feel***

One Person Working
One Person Holding Bottom of Squat
One Person Resting
We will be honoring all who were impacted by this tragedy, represented by the 343 New York Firefighters who gave their lives to save others in the terrorist attacks on 9/11.

09/12/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
4:00 @ Moderate Pace
5 Air Squats w/ :03 Pause
5 Fire Hydrants
5 Bird Dogs
5 Cobras

Weightlifting

Back Squat (1 x 20 (add 5-10#))

Floor Press (4 x 6-8 (1.5/1))

Metcon

Metcon (3 Rounds for reps)

5:00 AMRAP
100m Run
10 KBS (1.5/1)

2:00 Rest

5:00 AMRAP
100m Run
10 Goblet Squats (1.5/1)

2:00 Rest

5:00 AMRAP
100m Run
10 Burpees

RX+
KBS = (2/1.5)
GS = (2/1.5)
Burpee = Burpee Box Jump (24/20)
***Count 1 rep for every 100m completed*****

Mobility

2:00 Calf Lax Ball Smash

09/11/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
+
Coaches Choice for Dynamic
+
Tabata Hollow Body

Gymnastics

Metcon (No Measure)

10 Min EMOM
Level 1 (0 Pull Ups)

5 Ring Pulls

Level 2 (1-5 Pull Ups)

2-3 Pull Ups

Level 3 (5+ Pull Ups)

4-5 Weighted or CTB

Metcon

9/11 Tribute WOD (Time)

Buy In:
2001 Meter Row

9 Rounds
11 Box Jumps (24/20)
11 Slam Balls (30/20)

Buy Out:
2001 Meter Row

RX+
BJ = 30/24
SB = SB Burpees

Mobility

:90 Calf Smash w/ Lax Ball
+
:90 IT Band Roll Out (per leg)

09/10/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
Coaches Choice Dynamic Warm Up

Weightlifting

Push Jerk (4 x 3 )

Add 5-10# from Last Week

Deadlift (4 x 3 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

2:00 AMRAP @ 60%
6 Dead Lifts (115/75)
4 Hang Power Cleans (115/75)
2 Push Press (115/75)
Rest 2:00
Repeat @ 70%
Rest 2:00
Repeat @ 85%
Rest 2:00
Repeat @ 98%

RX+
(155/115)

Mobility

:90 Lax Ball Calf Smash
Both Legs

09/09/2014

Main – CrossFit

Warm-up

(No Measure)

50m Jog
50m Skip
50m Backwards
50m Sprint
+
4:00 @ Moderate Pace
10 Scap Push Ups
10 Rocking Sumo Squats
10 Bridge Drills

Gymnastics

Ring Push Ups (3 x 6-8 )

:90 rest btw sets

Weightlifting

Power Clean (4 x 4 @ 75%)

:90 rest btw sets

Metcon

Metcon (AMRAP – Reps)

2:00 Max Effort
100m Sprint
10 Goblet Squats (1.5/1)
10 Jumping Lunges (total)
Max Burpees
5:00 Rest
x 3

RX+
GS = (2/1.5)
Lunges w/ KB
Max Burpee Box Jumps

Cool Down

2:00 Frog Stretch

09/06/2014

Main – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Team WOD:

25:00 AMRAP

150m Row Sprint
10 Slam Balls (30/20)

100m Sprint
10 Burpees

Each Team Member Completes Rows and SB Couplet, then Each Team Member Completes Sprint and Burpee Couplet. Once final TM completes sprint and burpee then start back over with row/sb couplet.

09/05/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
4 Min @ Moderate Pace
5 Air Squats w/ :03 Pause
5 Fire Hydrants
5 Bird Dogs
5 Cobras

Weightlifting

Back Squat (1 x 20 @ 50%)

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
***25:00 Time Cap***

Mobility

Forearm Lax Ball Smash
+
Calf Lax Ball Smash

09/04/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
+
Coaches Choice for Dynamic Use of Slam Balls 🙂

Gymnastics

Metcon (No Measure)

10 Min EMOM
Level 1 (0 Pull Ups)

5 Ring Pulls

Level 2 (1-5 Pull Ups)

2-3 Pull Ups

Level 3 (5+ Pull Ups)

4-5 Weighted or CTB

Metcon

Metcon (No Measure)

21 Min EMOM
Min 1 – 10 WB (20/14)
Min 2 – 10 Lunges
Min 3 – 10 KBS (1.5/1)

RX+
WB = SB (30/20)
Lunges = Weighted w/ SB
KBS = KB Snatches (1.5/1)

Mobility

:90 Banded Bully
+
:90 Posterior Delt Smash w. Lax Ball