Tuesday, December 11 2018
WOD: 4x30/20 assault bike cals - rest time it take to complete the first round - try to get all four intervals consistent - so don’t max out on the first one.
Strength: 10x10 bench press @ 50-60% of 1RM Bench Press - grip may rotate as necessary to complete the work - should work in more than groups of 3
Recovery: 1x100 seated banded face pulls
Monday, December 10 2018
WOD: Complete 150 wall balls. Every minute on the minute including the first minute complete 4 burpees. 16 min time cap
Strength: Work up to a heavy Front squat to a box(box at parallel)
Recovery: 50 unweighted lunge steps
Sunday, December 9 2018
WOD: 5 rounds - not for time - max rep bench press rx is body weight/75%bw for females - rest 2 minutes max strict pull ups, rest 2 minutes.
Accessory: After workout 4x 20 seated low banded rows, 4x20 laying on side rear delt raises
Recovery: After workout 4x 20 seated low banded rows, 4x20 laying on side rear delt raises
Saturday, December 8 2018
WOD: Like Annie: 50-40-30-20-10 Med ball cleans 20/14, abmat sit ups, lunge steps(unweighted), push ups, double unders Modify push ups by cutting number, going to a target(shortening range) Modify double unders by doing double the number in singles
Accessory: Drill the fundamentals
Recovery: Coaches Choice
Friday, December 7 2018
WOD: Complete 10 rounds with barbell: 5 deadlift, 5 front squats, 5 push jerks, 5 hang cleans (increase weight each round, no time limit)
Strength: 1 rep max Floor press - either straight bar or speciality bar -
Recovery: 2x1:00 birdog (1:00 on each side)
Wednesday, December 4 2018
WOD: 5 rounds 1k row/row/bike2k , length of training area bear crawl(down and back), Farmers carry down and back (carries as heavy as possible)
Strength: 4x:30 standing hex db holds
Recovery: 1x100 banded good mornings
Monday, November 19 2018
Holiday Schedule:
Wednesday - Normal Schedule
Thursday - Closed
Friday - 9:30am GP Class - Open Gym 10:30-12:00, 12(noon) GP class
Saturday - Back to normal schedule
If you have family/friends who want to come in please ensure you give us a heads up.
WOD: 4 rounds, 10 sumo deadlifts 225/155, 10 lateral burpees over bar, 500m row
Strength1: work up to a 1 rep max weighted box jump or 3 rep max lunge step(use 12-20" box) (on on the jumps - use soft boxes and put weights or other boxes underneath - have someone hold the soft boxes if it becomes wobbly)
Recovery: 2:00 hollow hold
Saturday, November 17 2018
WOD: 20 round - :10 seconds assault bike - :50 active pedal - go for max calories (if you completed recently on the assault bike - use a row erg or ski erg)
Strength: 5 rounds - 10 body weight back squats (use racks), max effort push ups - rest 4:00 between rounds - your squats need to be BELOW 50% of your 1RM backsquat max. The squats are intended to be done unbroken. Change the push ups to a target at different heights to ensure you get 10+ reps a round.
Recovery: Coaches Choice
Monday, October 29, 2018
WOD: 4 rounds for time of: 25-cal. row 25 burpees Workout courtesy of CrossFit.com
Strength: 1 rep max box squat at parallel
Accessory: 4x5 bulgarian split squat
Recovery: 2x50 banded good mornings(heavier band than when you do 100 in a row)
Sunday, October 28 2018
WOD: Every other minute for 20 minutes - perform 4 power cleans (loading is up to you)
Gymnastic Prep: 5x3 Ring Pull up, 5x3 explosive push ups, 5x10 bar rows
Recovery: Coaches Choice