Thursday, February 21 2019
Read about the success of Ben Hamilton
WOD: Complete 3 tabata cycles, one cycle of each; slam ball 30/20,burpee box jump/step up, Air squats
Strength: 12 min EMOM perform 2 Power Snatches + 1 OH @ 60-70% of 1RM Snatch
Recovery: 2:00 plank
Tuesday, July 3
WOD: For max reps at each station: Tabata dumbbell shoulder presses Tabata weighted jumping lunges Tabata ring dips Tabata weighted walking lunges Tabata dumbbell push presses The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. Complete all shoulder presses before moving onto jumping lunges. Record total reps at each station Men: 35-lb. dumbbells Women: 25-lb. Dumbbells Workout courtesy of CrossFit.com
Gymnastic Prep: 3 rounds: 1:00 handstand hold(use different implement such as p-bars, plates to change stimulus, :30 Hanging L-Sit, 1:00 Plank
Recovery: 1x100 banded tear aparts
Sunday, May 6
WOD: Tabata Row(8 rounds of :20 on, :10 off) rest 1 minute, Tabata Air Squat, rest 1 minute, Tabata Row) Your score is your lowest number of calories rowed and lowest number completed in air squats, and finish with row caloreis
Strength: work up to a heavy 5 rep max fat bar row (you may use alternate grip)
Accessory: 3x10 jefferson curl
Recovery: Coaches Choice
Sunday, March 11
Reminder: Get your 18.3 scores submitted.
WOD: Tabata Cycle(16 Rounds) Lunge, Burpee box jump 24/20, Russian Swings(heavy)
Strength: 3x 12 Hang db clean + Jerk
Accessory: 3x20 Reverse hyper
Recovery: Coaches Choice
Tuesday, December 5th
WOD: Complete 4 cycles of tabata of the following movements - Ring Rows/Pull ups(no bands), calorie row, push ups, Goblet squats 53/35 Complete one movement before moving onto the next movement.
Strength: Work up to the heaviest complex 5 press, 3 push press, 2 Push Jerks (can be completed with either db, barbell or kb)
Recovery: 100 Hollow Rocks
Sunday, March 26
WOD: Tabata Push Up, then 9-7-5 Wall Walks and Push Press 135/95(take off the ground)(record total number of push ups and time on workout)
Strength: 3x30 single leg swings(forward and back), 3x10 Reverse Leg Lifts(use a box, ghd or jerk boxes to get into a good position 3x20 single leg lifts
Recovery: coaches choice
Sunday, March 12
WOD: Tabata Cycle(16 Rounds) Lunge, Burpee box jump 24/20, Russian Swings(heavy)
Strength: 3x12 db floor press
Recovery: coaches choice
Saturday, December 3
WOD: Tabata push up, Tabata sumo deadlift 155/115, Tabata lunge steps, Tabata conventional deadlift 155/115. Record lowest number for each tabata segment
Strength: Complete the heaviest complex of 5 KB Snatch, 5 OH lunge steps, 5 single arm Russian swings
Recovery: Coaches Choice
Friday, September 23
WOD: 3 Tabata Cycles, Complete each one before moving into the next(no time between cycles) Push up, Air squat, Strict Pull ups/chin ups (record lowest round of each movement)
Strength: Work up to a heavy Push Press + Push Jerk
Accessory: 1 Rep max db Snatch
Wednesday, December 23
Please change shoes before coming in and training. Everyone appreciates a nice clean training floor.
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WOD: Tabata Wall ball, Tabata bike for calories, Tabata sit up (no rest between sets, can start in any order) Results are total reps like: 50/100/45
Strength: 3x30 deficit barbell deadlifts @ 30% of 1 RM deadlift
Accessory: 3 rounds, of 6 wind shield wipers, 6 shoot thrus, 6 single leg squats(scale with a box)
Recovery: Foam Roll