WODS & NEWS

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THURSDAY 2.21.18

Mobility
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

CrossFit WOD
AMRAP 15:00
200 M Run
100 M. Sandbag Carry 75/50
15 Wallballs 20/14

Active Recovery WOD (No Scoring just for completion)
3 rounds of:
1:00 Light Row
4 Spiderman and Reach, each leg
8 Air Squats
12 Russian Kettlebell Swings

2 x 30 second Samson Stretch each side

3 Rounds:
1:00 Light Bike
4 Hindu Pushups
8 PVC Overhead Squats
12 Abmat Sit-Ups

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WEDNESDAY 2.21.18

For Load
Snatch
Moderate 3 Rep (no failures|)

Band Wagon
With a partner for time:
60-40-20
Power Snatches 75/55
Pull-ups
~then~
200 M Farmers Walk 53/35
One person works at a time both partners take turns to complete farmers walk.

COMPETITOR

1. TBA

WEIGHTLIFTING (more…)

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TUESDAY 2.20.18

Cutthroat
1000 M. Row
Then
5 Rounds For Time
7 Burpee Box Jump Overs 24″/20″
14 DB Snatch 50/35 alternating
30 Double Unders
Then
1000 M. Row

COMPETITOR
Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

2. Conditioning
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (95/65)
40 Overhead Squats (95/65)
50/35 Calorie Assault Bike

WEIGHTLIFTING (more…)

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FRIDAY 2.16.18

Deadlift
5-5-5-5

Push Press
5-5-5-5

Deja Vu
8:00 AMRAP
10 Pull Ups
16 Front Rack Lunge 95/65 (Alternating)

COMPETITOR
1. Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar
(last performed on 8/31/17)

WEIGHTLIFTING (more…)

THURSDAY 2.15.18

“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral over the Rower Burpees
Max Overhead Squats (75/55) Advanced 95/65
rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral OT Rower Burpees
Max Overhead Squats (95/65) Adv 115/80

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral OT Rower Burpees
Max Overhead Squats (115/80) Adv 135/95

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral OT Rower Burpees
Max Overhead Squats (135/95) Adv 155/105

Fitness/Scaled
“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral OT Rower Burpees
Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral OT Rower Burpees
Max Overhead Squats (65/45)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral OT Rower Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral OT Rower Burpees
Max Overhead Squats (95/65)
 

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WEDNESDAY 2.14.18

Stamina Squats
5 Rounds for Load
2 Front Squats + 4 Back Squats
Rest 1:30

Memory Lane
2 Rounds For Time
400 M. Burden Run 75/50
20 Bar Facing Burpees
10 Clean and Jerk 155/105 (advanced 185/125)

Scaled/Fitness
2 Rounds for Time
400 M. Burden Run 50/35
20 Bar facing Burpees
10 Clean and Jerk 135/95

COMPETITOR
1. Overhead Squat
Build to a Moderate Set of 3

2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

3. Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%

WEIGHTLIFTING (more…)

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Tuesday 2.13.18

Warm and Fuzzy
10 Rounds for Time
3 power snatch 135/95
5 handstand push-ups
21 Double Unders

Fitness/scaled
10 rounds for time
3 power snatch 95/65
5 hand release pushups
42 single Unders

Competitor
Conditioning
AMRAP 15:
15 Hang Power Cleans (135/95)
30 Calorie Bike
15 Chest to Bar Pull-Ups
60 Double Unders

2. Gymnastic Conditioning
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.

WEIGHTLIFTING (more…)

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Monday 2.12.18

For load
Thruster
3-3-2-2-1-1

Crunch Time
For time:
30 Deadlift 225/155
50 Box jump 24/30
70 Wall Ball Shot 20/14
100 Sit-ups

COMPETITOR
Back Squat
1×7 @ 70%
1×5 @ 75%
3×3 @ 80%

2. Deadlift
Build to a Moderate Set of 3

3. Conditioning
AMRAP 7: Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

4. Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between

WEIGHTLIFTING (more…)

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Friday 2.9.18

Power clean
3-3-3-3-3

Shoulder Press
3-3-3-3-3

For time
10-20-30
DB Snatch 53/35
Toes to bar

Competitor
1. Clean and Jerk
Build to a Heavy Single

2. Conditioning
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (115/80)

3. Gymnastic Conditioning
5 Rounds of a 1:00 Window:
15 GHD Sit-ups
Max Kipping Handstand Push-ups in time remaining
Rest :30 Seconds between rounds

WEIGHTLIFTING (more…)

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