- 11 JUL 2018
- Results
- Daily WOD
Wednesday, July 11
Gymnastic Prep : WOD: 4 Rounds NOT For Time
25 Strict Ab-Mat Sit-Ups (arms crossed over chest)
25 Pausing Hip Extensions(pause at top)
25 Flutter Kicks(try to flatten back out on ground and point toes - count each leg)
25 Banded Good Mornings
:25 L-Sit on Parallettes(scale with knee tucks)
Can be completed in any order to accommodate classes
Accessory: 2x10 on each arm turkish get ups (20 reps each arm)
Recovery: 100 hip circle glute bridges
- 9 MAY 2018
- Results
- Daily WOD
Wednesday, May 9
WOD: NFT: 10-9-8-7 etc down to 1 burpee(burpee to target with new burpee standard ), MTN climbers(double the reps), abmat sit ups (or cut reps in half and do GHD sit ups)
Strength: 20 Turkish Get ups each hand, 50 db lunge steps (either on shoulders or OH)
Recovery: 100 step ups on 20 inch box (nose breathing only)
- 28 APR 2018
- Results
- Daily WOD
Saturday, April 28
WOD: 4 rounds - 400m run, 50/35 push ups, 50 abmat sit ups, 50 air squats
- 21 MAR 2018
- Results
- Daily WOD
Wednesday, March 21
WOD: 5 rounds :30 on, : 30 off, burpee box jump 24/20, assault bike for calories, single arm kb to overhead, lunge steps(use the :30 of rest to move to the next station. 20 minutes to complete)
Conditioning: 1k for time
Accessory: 2x10 Turkish Get up on each arm
Recovery: 1x100 abmat sit ups
- 5 FEB 2018
- Results
- Daily WOD
Monday, February 5
WOD: For time: 30 OH walking lunge steps, 30 Knees to Elbows, 30 abmat sit ups, 30 cal row, 30 sit ups, 30 K2E, 30 OH walking lunge steps. Men use 45# plate, women use 35# plate Workout Courtesy of CrossFit.com
Strength: Back squat 5 RM - or use a speciality bar and get a 1 rep max on one of them if you don’t have a number for the bar
Accessory: 3 rounds - 30 glute ham bridges wearing hip circle with feet elevated, 1:00 min static hold on last glute ham bridge, 1:00 min penguin walk with hip circle
Recovery: 1x 100 wide stance banded good mornings
5 rep backsquat: 5 rep backsquatusing a straight bar
- 29 JAN 2018
- Results
- Daily WOD
Monday, January 29
WOD: 21-15-9 OH Squat 95/65, Assault bike calories
Strength: Conventional Deadlift from 2” risers(use 2x10# plates)
Accessory: 2x ME kipping T2B
Recovery: 50 abmat sit ups
Deadlift from a 2" riser: Deadlift from a 2" riserBar is elevated 2 inches off the ground
- 10 JAN 2018
- Results
- Daily WOD
Wednesday, January 10
WOD: 5 rounds, 100 single jumps, 20 air squats, 20 abmat sit ups
Gymnastic Prep: 5 rounds of : 5 shoot thrus(either with push up and dip or not) on p-bars, 5 strict T2B, 5 V-Ups
Recovery: 1k row
- 9 DEC 2017
- Results
- Daily WOD
Saturday, December 9
WOD: Complete as a team, one person working at a time, 50 power cleans 155/115, 100 wall balls 20/15, 150 abmat sit ups
Gymnastic Prep: 3 rounds - 10 double leg v ups, 12 single leg v- ups(6 on each leg), 20 hollow rocks
Accessory: 3 rounds, 20 banded rows, 20 banded upright rows, 20 single arm db rows (10 on each arm)
Reocvery: Coaches choice
- 24 OCT 2017
- Results
- Daily WOD
Tuesday, Oct 24
WOD: From 0-3:00- 200 d/u, from 3:00-4:30 perform 50 abmat sit ups, from 4:30-7:00 50 American swings 53/35, from 7:00-10:00 As many calories as possible on the assault bike
Notes: as always can be scaled, you should have minimum of :30 of rest each interval, assault bike can be changed to rower or ski or Truform run but should be an all out effort)
Gymnastic Prep: 100 hollow rocks, 100 super mans THEN: 30 Total Shoot Thrus(no dips or push ups) pause in each position, 20 Total Strict HSPU, 10 strict ring m/u with thumb turn out at top or strict pull up or strict ring row. Challenge yourself, scale numbers as needed. Break it up as needed
Accessory: 3x 1:00 min plank
Recovery: 1x100 banded face pulls
- 25 SEP 2017
- Results
- Daily WOD
Monday, September 25
WOD: 10 rounds, 20 d/u, 1 power snatch @ 75% of 1 rep max
Strength: 1 Rep Front squat
Accessory: 4x10 deficit single leg deadlifts(use kb or db)
Recovery: 50 abmat sit ups
Front Squat: Front Squat