Saturday, April 20 2019
REMINDER - OC will be CLOSED on Easter!
WOD: Tabata handstand push-ups Rest 1 minute Tabata single-leg squats Rest 1 minute Tabata push-ups Rest 1 minute Tabata jumping lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Compare to 1/12/19
Friday, April 19 2019
REMINDER - OC will be CLOSED on Easter!
WOD: 14 rounds(set up on concept 2 erg) :30 on and :30 off (men try to get 150+ each round women try to get 125+)
Strength: 4x4 DB Bench Press
Accessory: 4 rounds not for time - 10 push ups to a target - 10 hammer curls on each arm - 10 DB Tate Presses - 10 Strict leg Raises(hanging from pull up bar)
Recovery: 1:00 hang from pull up bar
Thursday, April 18 2019
REMINDER - OC will be CLOSED on Easter!
WOD: 16 Min EMOM - even minutes 4 sumo deadlift @ 65-70% of 1RM - ODD minute - :10 hold from pull up bar - or :10 L-Sit
Strength: 5x5 box squat @ 70% of 1RM box squat or 1 RM squat
Accessory: 2x20 leg swings one each side
Recovery: 1x50 hip circle glute ham bridges
Wednesday, April 17 2019
REMINDER - OC will be CLOSED on Easter!
WOD: 8 rounds - LOB Sled drag(walk heel to toe) - Middle training area broad jump(or bunny hop) - Single Arm carry down and back each arm overhead
Strength: 4x10 bradford presses w/ bamboo bars - 4x10 banded rows(heavy band)
Recovery: 1k row
Tuesday, April 16 2019
REMINDER - OC will be CLOSED on Easter!
WOD: 42 Med ball cleans 20/14, 21 burpee, 30 med ball cleans, 15 burpees, 18 med ball cleans, 9 burpees - 16 minute time cap
Strength: 9x3 Bench Press @ 80% of 1RM
Gymnastic Prep: 3x1:00 min handstand hold (if not handstand hold complete 1:00 db or kb overhead holds) L -sit work
Recovery: 1x50 bent over db flies w/ 2.5# plates
Monday, April 15 2019
WOD: 2 rounds 4 minutes at an easy pace (row/ski/bike or truform) right into :40 at a hard pace and :40 at a harder pace Rest 3 minutes: 2 rounds: 4 minutes at an easy pace, right into :20 hard pace and :20 harder pace Rest 3 minutes 2 rounds: 4 minutes at an easy pace, right into :10 hard pace, :10 harder pace, :10 hardest pace(sprint)
Strength: 1 RM full Clean
Recovery: 50 unweighted lunge steps (25 each leg)
Sunday, April 14 2019
WOD: With constant motion and slowly: 21 single-arm dumbbell rows, each arm. 9 ring dips (deep and strict). 30 squats. 15 single-arm dumbbell rows, each arm. 12 ring dips. 30 squats. 9 single-arm dumbbell rows, each arm. 15 ring dips. 30 squats. Men: 50-lb. dumbbell Women: 35-lb. dumbbell
Strength: 8x4 Kb Snatch - work on fundamentals of position
Recovery: Coaches choice
Saturday, April 13 2019
WOD: "The CrossFit Total" Benchmark
Recovery: Coaches choice
Friday, April 12 2019
What Zach says about Sports Performance and Golf
WOD: 42 American Swings 53/35, 21 DB Bench Press 50/35, 30 American Swings, 15 Db Bench press, 18 American Swings, 9 DB Bench Press
Strength: Behind the neck Jerk 1RM
Accessory: 4x10 push ups to a board or weight
Recovery: 1x50 laying on side rear delt raises
Thursday, April 11 2019
WOD: “Grace” 30 Clean and jerks for time 135/95 (compare to 1/15/19) 8 min time cap
Strength: 5x5 box squat @ 70% of 1RM box squat or 1 RM squat
Accessory: 4x20 double kb russian swing
Recovery: 50 calf raises
Grace: Grace30 clean and jerks 135/95 is the prescribed loading - Complete for Time