Category Archives: WOD

Friday 09.19.14

WARM UP PVC Mobility 3 Rounds: 15 Slam Balls 15 Saw planks Dynamic Jumps x 5 each – Feet together – Split Stance STRENGTH Behind the Neck Jerks 5-3-1-1-1-1-1 Elements: work on technique Fitness: Lightweight, work on technique Performance: Moderate … Continue reading

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Thursday 09.18.14

WARM UP PVC Mobility Jog 200m 2 rounds: 15 Air Squats 20 Mountain climbers then, Bird/Dog – 10x raise one arm and opposite leg at same time – :10 hold each with opposites – one are out and scapula drop … Continue reading

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Wednesday 09.17.14

WARM UP PVC Mobility 3 Rounds: 10 Lunge step stretches 15 Light KB Swings 5 Inchworms STAMINA For Time: 1000m Row All Groups METCON 2 RFT 200m Run 30 Push Press 200m Run 30 Barbell SDHP Elements: 55/35 Fitness: 65/45 … Continue reading

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Tuesday 09.16.14

WARM UP PVC Mobility Dynamic warm-up Then, 7:00 EMOM 3 Burpees 5 KB SDHP STRENGTH/SKILL Atlas Stones All Groups: 10:00-15:00 to play with stones METCON For Time: 5 Clean & Jerks 5 Rounds of “Cindy” – 5 Pull-ups – 10 … Continue reading

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Monday 09.15.14

WARM UP PVC Mobility Row 300m 2 Rounds: 20 Slam balls 15 push ups 10 low box jumps, step down STRENGTH Deadlifts 7-7-5-5-3-3-3 All Groups: Start light and increase when reps decrease; end with heavy triple METCON 50 Wall Ball … Continue reading

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Sunday 09.14.14

11:00 = Yoga for CrossFit NO OPEN GYM TODAY! 11:30 – 1:30 WE WILL BE AT IRON SPORTS NINJA TRAINING!

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Saturday 09.13.14

9:15am Team WOD Buy-in: 1000m row (250m relay) 2 rounds: 20 burpees 40 kb sdhp (53/35) 60 push ups 80 sit ups 100 slam balls Cash out : 800m run (200m relay) 10:00am Hero Navy Special Warfare Operator 1st Class … Continue reading

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Friday 09.12.14

WARM UP 20 Mountain Climbers PVC Pass Throughs 20 Push-ups PVC Good Mornings 20 Squat hops STRENGTH Bench Press 10-8-6-4-2-2 All Groups: As heavy as possible each set METCON 5 RFT 5 Power Snatch 20 Wallball Shots 5 SDHP Elements: … Continue reading

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Thursday 09.11.14

WARM UP Dynamic warm-up with coach Leg-Swings x 10 Bay to bay: Alligator walk, bear crawl back Broad jump, alligator walk back Butt kickers, punter’s kicks back Skill/mobility: PVC & coach choice mobility PVC/empty barbell movements review Perform movement 5-10 … Continue reading

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Wednesday 09.10.14

WARM UP PVC Mobility Run 400m 30 Jumping Jacks 20 Sit-ups 10 Burpees Arm Circles and arm crosses x 10 SKILL 2 Sets: 1:00 Max Double/Single Unders ME L-sit – rings, boxes, parrellets, etc. Ring Dips / Dips x 15 … Continue reading

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