Sprint and then hold

Tuesday, June 12

WOD: Every 5 minute for 20 minute - complete 40/30 Assault bike calorie - :10 hang chin over bar (no pull up required just use a box to get over the bar and support yourself and hang)

Strength: 10x2 Push Press@ 75% of 1RM Push Press

Accessory: 3x15 Bench supported - bent over rows thumb out

Recovery: 1x 25 scap push ups


4x

Tuesday, May 15

WOD: 4x1K row @ 80% of best 1k row, rest 3-4 minutes between rows (figure 25-30 minutes to complete)

Strength: 10x2 Push Press @ 70% of 1RM Push Press (10 -15 minutes)

Accessory: 1x Max push ups - into max push ups to a 35/25 plate - into max push ups into 45# plate - subs you could complete this using max push ups max push ups into sling shot - max push ups using sling shot and shorter range of motion (5-7 minutes) Use a partner to help you put plates under your chest

Recovery: 1x1:00 banded static overhead hold (2 minutes)


Start May off right

Tuesday, May 1

For those interested in support Lo in here Regionals trip you may go HERE Fundraiser ends today!

WOD: 30-20-10 reps for time: DB Thruster 35/20 and T2B workout courtesy of crossfit.com (stimulus is unbroken db thrusters so choose dumbbells where you may do that)

Strength: 10x2 Push Press @ 65% of 1RM push press

Gymnastic Prep: 3x10-20 reps of handstand hold and work “slacking at shoulder and then extending

Recovery: 1x100 banded face pulls


Repeated efforts

Friday, April 27

WOD: 8x250m row rest 2 minutes between rounds (if you would like to break it up between ski and row - you may just do 4 rounds of each, this will take around 30 minutes total time, record fastest and slowest)

Strength: 1 rep max push press

Acccessory: 3x12 kb skull crusher or db skull crusher

Recovery: 20 scap push ups

Push Press: Push Press


EMOM and Gymnastics

Saturday, March 3

WOD: 20 MIN EMOM, 1 Power Clean, 1 Front Squat, 1 Push Press/Push Jerk, on even minutes, on odd minutes, complete or 200m row or :40 ass bike at 70/60 rpm pace (pick a weight and stick with it on the weight lifting portion)

Gymnastic Prep: 30 shoot thrus on p-bars(push up shoot thru, dip, shoot thru) - 3:00 total time hanging from pull up bar

Recovery: Coaches Choice


quick mainsite workout

Friday, March 2

Reminder open workouts tonight at 5:30pm. Sign up for heats on the whiteboard. Warm up will be on the white board. Questions? Post to comments.

WOD: WOD: Complete as many rounds as possible in 5 minutes of: 3 deadlifts 7 push presses Men: 275-lb. deadlift, 115-lb. push press Women: 185-lb. deadlift, 75-lb. push press Workout courtesy of CrossFit.com

Strength: Work up to 1 RM behind the neck Push Press

Accessory: 3x30 db roll back extensions

Recovery: 2:00 min plank

Behind the neck Push press: Behind the neck Push pressthe bar starts behind the neck and dip and drive to a maximal lift


For time 10-25 1k, 25-10

WOD: For time :10 muscle-ups, 25 thrusters 50/35, 1,000-meter row, 25 thrusters 10 muscle-ups (Scale M/U, by completing 20 pull ups, 20 dips if you are proficient at both but don’t have m/u on the first round, on the 2nd round complete 15 pull up and 15 ring dips).

Strength : Push Press 5 Rep Max

Accessory: 3x12 tate presses

Recovery: 1x100 straight arm lat pull downs


21-15-9 Shoulder to overhead and Power Clean

Friday, February 2

WOD: 21-15-9 reps for time of: Shoulder to overhead 135/95, Power Cleans 135/95 (scale accordingly, this can be done with kb or db or sandbag or dball - load to box(tall ish) and pick up to shoulder)

Strength: Bench press db 5 RM

Accessory: 3 rounds, 20 banded face pulls, 20 hollow rocks, 20 banded tear aparts)

Recovery: 1:00 min banded OH hold