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CrossFit WOD 04272017

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Section Summary – details in members only area.

  • Group Warm Up
  • Skill WOD
  • 14 min Partner EMOM
    :20 sec  assault bike/Ski Erg
    :40 sec rest
    *Guys shoot for between 75-95rpm. If you can hold above 90/95 the whole time you’re a stud.  girls should be between 60-80rpm.
    *For ski erg
    Men: Above 1400 cals *minimum
    Girls:Above 1000 cals *minimum
    *Score is total cals
    *alternating between the two with a partner.
  • Post Class – Extra Credit and Cool Down

CrossFit WOD 04242017

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-Individual Pre-class prep
Week 3 Aerobic progression – 11min easy jog or machine
-Group Warm Up
-Barbell WOD
-Metcon – EMOM 12min
1st min – 20 WB 20/14
2nd min – 70 DU or SU
Extra Credit
Week 3 Aerobic progression – 11min easy jog or machine
Cool Down
*We don’t post everything here.  Come on in or visit the members only page for details.

CrossFit WOD 04202017

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Individual Pre-class prep
Aerobic Capacity – 9min easy jog or machine
 Group Warm Up (No Measure)
Run 1 lap then
3 rounds
10 band shuffle left then right
10 band squats
5 reps straight leg raise to front and back each
Then 3 rounds
5 push ups
5 ring rows
10 band pull aparts
10 front, lateral and bent raises
Guest Double Under Clinic
Then
Coleman’s BDAY WOD

25 Rounds:
1 Power Clean 225/155
3 SHSPU
5 Wallball 30/20/14
*25 Minute CAP
Cool Down / Extra Credit
Aerobic Capacity – 9min easy jog or machine

CrossFit WOD 04192017

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Individual Pre-class prep
Aerobic Capacity – 9min easy jog or machine
Cross Over Scap Jack Sequence
10min AMRAP for quality
-20 front plank bird dog w/controlled pause at top
-10 each side plank leg lift
-15 swiss ball jack knife
-15 swiss ball leg curl
 Group Warm Up (No Measure)
3 rounds
30 mountain climbers
10 goblet squat 53/35
30 flutter kicks
10 Russian swings 53/35
30 mountain climbers
10 single leg DL each 53/35
30 flutter kicks
10 Min – Work up to a heavy Turkish Get up. Have to complete a rep on each arm for it to count.
10min EMOM
1st 15 Full KB Swings 70/53/35
2nd 40 DUs
15 Minute EMOM:
200 Ski
.2 Bike
200m Row
* Should be able to complete the designated meters in 45 seconds. Scale as necessary.
Cool Down / Extra Credit
Aerobic Capacity – 9min easy jog or machine
Foam roll
back/lats
quads/hams
calves

CrossFit WOD 04172017

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Individual Pre-class prep
Aerobic Capacity – 9min easy jog or machine
4 rounds
6-8 GHR
12 RH @ 50% 1RM BS
 Group Warm Up (No Measure)
-3min bike, ski OR row
-10 rounds
push up
pull up
squat
lunge L
lunge R
-3 rounds
10 hip extensions
10 GHD situps
10min EMOM
-3 high hang squat snatch
-building to HAP
10min EMOM
-1 power clean + 1 squat clean
-building in weight to HAP
3 rounds
400m run
15 power snatch 95/65
12 hand release push ups
Cool Down / Extra Credit
Aerobic Capacity – 9min easy jog or machine
2 rounds
60s pancake stretch
60s couch stretch each side
30s chest stretch each side

CrossFit WOD 04142017

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Group Warm Up (No Measure)
1 lap run
2-3 rounds (15 min cap)
:30 shoulder stretch on box
10 band pull apart
10 lat pull up (or :20 active hang)
10 yoga push up
15 banded OHS
Push Press (5 x 4 reps every 3 minutes)
– 6-8 DB/KB row between sets (HAP – no pumping)
– try to use 90-95% of your 1 RM STRICT press
– Tempo: 1X31 (1 second hold on shoulders, explode up, 3 second count down)
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
200m ski
10 burpees
10 KB snatch 53/35
10 push up
REST 5 MIN
7 min AMRAP
200m row
10 goblet squats 53/35
10 box jump overs 24/20
10 WBs 20/14

CrossFit WOD 04132017

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Individual Pre-class prep
Aerobic Work – 7min jog or equivalent on machine
Cross Over Shoulder Activation Sequence
Foam roll quads
 Group Warm Up (No Measure)
2 rounds
250m ski (or row)
10 band side shuffle left then 10 right
10 banded air squats
10 spiderman lunge
:30 sec wrist stretch on floor (palm up)
:30 sec wrist stretch down on floor (palm down)
10 strict press w/empty barbell
Front Squat (5 x 4 reps every 3 mins)
– 8 banded glute bridge w/3 sec pause at top between sets
– Tempo: 31×1 (down 3, pause 1, explode up, pause at top)
– all sets should be working sets (roughly 60-65% of your 1RM)
Metcon (Time)
12-10-8-6-4-2
thruster 115/75
burpee pull up

-scale pull-up to jumping pull-up or ring row
Cool Down / Extra Credit
Aerobic Work – 7min jog or equivalent on machine
Foam roll glutes/quads

CrossFit WOD 04122017

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Individual Pre-class prep
Aerobic Work – 7min jog or equivalent on machine
3 rounds
Suitcase carry 1 turf length each HAP
15 swiss ball leg curls (single leg if easy)
 Group Warm Up (No Measure)
-Jog 1 lap
-5 rounds of the Burgener Warm Up
w/empty bar
-Stretch hips and shoulders until :15
Metcon (Weight)
-Take 10min to build to a daily 3RM Squat Snatch
-Then 1 snatch + 1 Snatch Balance EMOM for 10min at that weight
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cool Down / Extra Credit
4 rounds – Row :30 ME, rest 5min
Stretch during rest periods
-intent is to fully exhaust during the 30s effort so you really need that 5min recovery, and really take advantage of the 15min of stretching in between
Then Aerobic Work – 7min jog or equivalent on machine