Friday 02.12.16

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Warm up:
5 rounds
20 du
50’ walking lunges
10 empty bar push press

Strength/skill
EMOM for 5:00
5 touch & go squat clean
*start at comfortable weight and move up

MetCon:
AMRAP in 10:00
5 clusters (squat clean thruster)
25 du
row men:200m/women:150m OR run 100m – alternate

scoring: score rounds + reps; run/row = 5 points, rounds = 35 points each

E: 65/45; 1x su
F: 75/55; 2x su
P: 115/75; du or 3x su
C: 135/95
C+: 155/105

After party:
core = 25 sledge swings per side
challenge = DU flight simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 UB DU or start over

Competitor extra:
75 hspu for time
each time you break (come off the wall), rest 1:00 before continuing

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Thursday 02.11.16

Warm up:
AMRAP in 6:00
10 wall balls
10 pvc pass through
10 med ball cleans

MetCon comes FIRST = make efficient use of space and LISTEN to coach directions
Games Open WOD 13.1 adapted
12:00 AMRAP
20 burpees (vertical jump and clap behind back)
15 snatch
15 burpees
15 snatch
10 burpees
15 snatch
5 burpees
as many snatch reps as possible in remaining time
E: men = 35-55-75-75/women = 15-15-15-35
F: men = 45-65-95-95/women = 35-35-45-55
P: men = 55-95-135-155/women = 35-55-65-75
C: men = 75-135-165-210/women = 45-75-100-120

–immediately into–

Strength/Skill:
6:00 to establish 3rm back squat from the rack

After party:
core = 3 x 15 GHD sit ups
challenge = max # ub sets of 20 in 4:00

Competitor extra:
AMRAP in 5:00, max sets of 7 c2b pull ups

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Wednesday 02.10.16

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Warm up:
2:00 pigeon stretch each side
2 leg blasters (1 leg blaster = 10 air squats, 10 stationary lunges, 10 jumping squats and 10 alternating jumping lunges)

Strength/skill:
EMOM 5:00
4 front squats
start at around 70% of 1rm and build

MetCon:
6 rft:
4 power cleans
4 bar muscle ups

E: 65/45; ring rows
F: 95/55; horizontal (as possible) ring rows
P: 135/75; banded bar mu and/or hips to bar w/band
C: 185/115; thinnest band (females only)
C+: 205/125

After party:
core = max effort hollow hold with pvc overhead x 3
challenge = 150 du in sets of 25

Competitor extra:
AMRAP in 18:00
50ft hs walk, 45 wall balls 20/14, 30 cal row, 15 double kb or db deadlift 70/53, rest 2:00

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Tuesday 02.09.16

Warm up:
100 du
10 hang power snatch (barbell or single warm up load)
10 low hang power snatch
10 power snatch

Strength/skill:
E2MOM 10:00 (5 rounds)
4 touch and go power snatch, start at comfortable weight and build

MetCon:
CrossFit Open 11.1
AMRAP in 10:00
30 du
15 power snatch

E = 55/35, 1x singles
F = 65/45, 2x singles
P = 75/55, 3x singles
C =75/55

After Party:
core = 25 windshield wipers (with pvc); L/R = 1
challenge = tabata DU (use own timer)

Competitor extra:
Row 2k, 5 burpees EMOM until completion (do not start w burpees)

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Monday 02.08.16

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Warm Up: YOUR COACH WILL BE REVIEWING THE FIRST WOD DURING YOUR WARM UP – PLEASE PAY ATTENTION SO WE CAN GET THROUGH ALL OF TODAY’S WORK
15-10-5
Row/Bike cals
box jumps

Strength/Skill:
15:00 time cap
12-9-6
SDHP (55/35, 65/45, 85/55, 115/75)
thrusters
ring muscle ups (any scaled mu progressions on rings)

MetCon:
Modified Barbara – **30:00 time cap**
3 rft with 2:00 mandatory rest between rounds
20 pull ups
30 push ups
40 sit ups
50 air squats

Score time or rounds + reps completed, ex: “4 rounds + 13 push”

E: 2 rounds, F scales
F: 3 rounds, scaled pull ups (band or jumping), big worm or knee to plank push ups
P: 3 rounds, w skinniest pull up band, moderate snaking
C: 3 rounds

After Party:
core = accumulate 3:00 in plank hold in as few sets as possible
challenge = 125 du in sets of 25

Competitor Extra:
2 rounds:
15 cal airdyne, 15 box jumps (24/20), 10 cal airdyne, 10 box jumps, 5 cal airdyne, 5 box jumps, rest 2:00

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Sunday 02.07.16

Open Gym 10:00am – 12:00 noon

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Saturday 02.06.16

9:15am Team WOD
Team Wittman
2 person teams; one person working at a time; split reps as desired
AMRAP in 25:00
WOD begins with and E5MOM = 5 burpees (both)
15 kb swings
15 power cleans
15 box jumps

10:00am
Hero WOD
Wittman – single athlete effort
7 rft: 15 kb (53/35), 15 power clean (95/65), 15 box (24/20)

Cardio WOD
50 reps each
pull ups
burpees
box jumps
push ups
sit ups
wall balls
walking lunges
t2b
du
air squats

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Friday 02.05.16

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Warm-up:
PVC Mobility
2 Rounds
15 Squats
15 Supermans
15 Straight Legged Slam Balls
Burgener Warm-up

Metcon
A: Isabel
For Time: 30 Power Snatch

Rx: 135/95#
P: 115/75#
F: 85/55#
E: 55/35#

If completed in less than 10:00, rest as needed and complete part B.
B: 2k Row

AP:
Core = 3 X 15 Frisbee Hamstring Tucks
Challenge = 150 du in as few sets as possible

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Thursday 02.04.16

Warm-up
PVC Mobility
30 Mountain Climbers
3 Rounds of:
20 Jumping Jacks
10 Band Pull-downs
5 Push-ups

MetCon
A: Fran
21-15-9
Thrusters
Pull-ups

If finished in less than 10:00, rest as needed and complete part B.
Rx: 95/65#
P: 75/55#
F: 65/45#
E: 55/35#

B: 8:00 EMOM
E: 3 Wall Climbs
O: 40 yard Shuttle (4X10)

AP:
Core = 5X5 Ring Plank Extensions (Shoulder Extensions)
Challenge = 140 du in sets of 20

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Wednesday 02.03.16

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Warm-up
PVC Mobility
30 Box Step Ups
2 Rounds of:
10 Air Squats
10 V-ups
5 Ring Rows

MetCon
A: Annie
50-40-30-20-10
Double-Unders
Sit-ups

If completed in less than 10:00, rest as needed and move onto part B.
B: Push Jerk (15:00 to find 1RM)

AP:
Core = 4 X 10 Plank Pikes (Feet on Rower Seat)
Challenge = already done in Annie

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