Monthly Archives: January 2017

Tuesday- Crossfit

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Squat Clean + Front Squat Complex Squat Clean (TnG) + Front Squat 12 min EMOM of: Min 1-3: 3 + 2 @50% Min 4-6: 2 + 2 @60% Min 7-9: 1 + 2 @70% Min 10-12: 1 + 1 @80% Metcon B: Metcon (AMRAP […]

Max Effort- Upper

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Shoulder Press 5-5-5-5-5-5 *Work up to a heavy 5 Metcon B: Metcon (Time) 3 Rounds of: 400m Run 8 KB Snatch (rt) G/Y 40’ KB Waiter Walk (rt) 8 KB Snatch (lt) 40’ KB Waiter Walk (lt) BK: R/B Extra Credit C: Pull Up […]

SOS

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) SOS A: Michelle’s Farewell WOD (AMRAP – Rounds and Reps) 28 min AMRAP of: 12 Burpee Box Jump Overs 24″/20″ 21 Back Squats 115/80 88 DU Every 3 minutes, complete 6 heavy Russian KBS

Saturday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (AMRAP – Rounds and Reps) 6 Rounds of : 3 min AMRAP 3 Hang Power Cleans 135/95 6 S2OH 135/95 9 Bar Facing Burpees Rest 1:30 in between rounds Mid-line Accessory B: Metcon (No Measure) B1. Accumulate 2:00 of: Deadhang L-sit Hold B2. […]

Friday- CrossFit

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (AMRAP – Rounds and Reps) 18 min AMRAP of: 20 Front Rack Lunges 75/55 (10/side) 30 Air Squats 400m RunBK: 95/65 Accessory B: Metcon (No Measure) 4 Sets of: (superset) 8 KB Bulgarian Split Squats (LT) 8 KB Bulgarian Split Squats (RT) 15 […]

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) A. Press From Split 3 x 3 @light B. BTN Split Jerk 1 x 2 @70% 1 x 2 @75% 1 x 2 @80% 3 x 2 @85% C. Push Press 4 x 8 (HAP) D. OH Squat 4 x 2 @85% (4:2:0)

Max Effort- Upper

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Overhead Squat (10-10-10-10-10) Work up to a 10rm Metcon B: Metcon (No Measure) 14 min EMOM of: Odd: 3 Hang Squat Snatch 115/80 Even: 5 T2B + 5 HSPU

SWEAT

CrossFit Structured – Sweat Metcon A: Metcon (No Measure) 1000m Row 3 Rounds of: :45sec HS Walk Out :45sec HeadCutters :45sec Grasshoppers 1000m Row 3 Rounds of: :45sec Jumping Lunges :45sec Single Leg Jump :45sec Mtn. Climbers 1000m Row

SWEAT

CrossFit Structured – Sweat Metcon Metcon (No Measure) 10 min AMRAP of: 10 Box Jumps 24″/20″ 20 Air Squats 30 DU Rest 2 minutes 10 min AMRAP of: 10 Broad Jumps 20 Cal Row Rest 2 minutes 10 min AMRAP of: 10 Burpee to Target 20 Ball Slams 30/20 300m Run

Wednesday- Crossfit

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Time) Teams of Two: 200 Cal Row 150 Back Squats 135/95 100 Box Jumps 24”/20” *One person works while the other rests. Extra Credit B: Pull Up Program Segmented Hang 4 sets of the following: Position 1- Arms at 90 degrees – hold […]