Category Archives: WOD

Thursday 10.23.14

WARM UP: 3 x: partner banded harness pull bay to bay 20 partner med ball sit ups 20 partner squat toss SKILL: 10:00 t2b work, focus on kipping; max effort t2b (without coming off bar) METCON: EMOM for 14:00 even … Continue reading

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Wednesday 10.22.14

WARM UP: 2 x: 200m run frisbee alligator walk bay to bay (there & back) 10 frisbee v-ups STRENGTH: Deadlift 3 x 5 METCON = ATHLETE’S CHOICE DAY! WOD A = For time: 100 PISTOLS WOD begins with and EMOM … Continue reading

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Tuesday 10.21.14

WARM UP: 20 burpees 20 air squats AGILITY LINE slolom front to back single leg (each leg) single leg backwards (each leg) criss-cross SKILL: 15:00 = HS walk work + max distance HS walk; bar mu work + max effort … Continue reading

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Monday 10.20.14

WARM UP: PVC Mobility 3 person groups; 2 rounds: 1:00 airdyne 1:00 burpees 1:00 row 1:00 group rest Hip mobility = 1:00 pigeon hold per leg STRENGTH: Back Squat 3 x 10 @ 60% of 2rm METCON: 50 wall balls … Continue reading

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Sunday 10.19.14

11:00 = Yoga for CrossFit 12:00 – 2:00 = Open Gym

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Saturday 10.18.14

9:15am partner WOD: WOD begins with and 5 burpees E2MOM (both) movement must be complete before advancing (one working at a time) 100 db thrusters (C = 45#/30#) 50 k2e or ghd sit ups 150 du (scale = 300 singles) … Continue reading

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Friday 10.17.14

Warm Up: 200m job 5:00 mobility work (coach’s choice) PVC MetCon movement standards review Speed/stamina: 800M run for time MetCon: Fight Gone Bad Three rounds of: Wall-ball, 20# to 10’/14# Barbell Sumo deadlift high-pull Box Jump Push-press Row (Calories) In … Continue reading

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Thursday 10.16.14

Warm Up: bay to bay: bear crawl – crab crawl burpee broad jump – punter’s kick duck walk – inchworm w/push up 15 Spealler rolls – :05 hold at each position (left/right/center); focus on hamstring and lower back Strength: deadlift … Continue reading

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Wednesday 10.15.14

Warm Up: 2 rounds 25 air squats 25 supermans 25 straight legged slam balls PVC mobility empty bar power snatch clinic Speed/Stamina: 1k row for time MetCon: “Isabel” 30 power snatch E = 45#/35# F = 75#/45# P = 115#/70# … Continue reading

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Tuesday 10.14.14

Warm Up: 250m row 15 burpees 200m run PVC mobility Hip mobility (coach’s choice) Strength: Back Squat 2 rm MetCon: 4 rft: 3 mu complex of ring mu + 2 ring dips 10 hspu 10 burpees E = 3 x … Continue reading

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