02/25/2017

Buy In: 8min: 10 samson stretch, 10 wall facing OHS, 10 jack sparrows, 10 primal pulls.

Skill: (10-12min) 3 sets: wall walk up with 4-6 shoulder taps(or 10sec hold), 2-3 pull to stand rope climbs, 2 Tire Flips, 5/side sled hammers.

WOD: 3 x partner Baseline:

50 ft Farmer carry per person

400m run (together)

30 alternating step up/BJ

20 partner sit ups

10 high five pushups

02/24/2017

OPEN 17.1 WOD!  Check out The CrossFit Games to see what is in store for today’s WOD!  

We will be running the OPEN workouts throughout each class on Friday during the OPEN, with the final WOD, 17.5, held on Saturday, March 25 during our annual Discover CrossFit event (where we encourage you to bring your friends and family out to celebrate!)

02/23/2017

Buy In: 2min T-spine roll out (instead of SQ hold) 6 min: 10 banded W’s, 10 cat/cow, 10 glute bridges, 10 primal pulls.

Skill: 5 sets, every 2 min, 3 clean and jerk.  Start at 70%, increase weight as each set.

WOD: 12min Partner AMRAP:
Partner A: 400m row
Partner B: 12 Burpees to 6” target then plank hold until row finishes

02/22/2017

Buy In: 2-4min Hamstring mobility (instead of sq hold) then 5min: 10 banded pull downs, 10 cat/cow, 5 jump squats.

Skill: 10 min EMOM: 1 power snatch + 1 OHS + 1 Full snatch (moderate-challenging load)

WOD: 4 rounds, alternating with 30 sec rest between:
30 sec amrap wall balls
30 sec amrap russian KBS
30 sec amrap box jumps
30 sec amrap pull ups
score = highest/lowest rnd

02/21/2017

Buy In: Buy In: 3-4 min ankle mobility (instead of SQ hold) 3 rounds: 10 primal pulls, 10 straight leg raises, 5/side roll back pistols, 10-20 backward skips

Skill: 5 sets every 2 min 10 Back Squats at 65% (moderate load)

WOD: 22-16-10
DB Snatch
Burpees
DB goblet squats

02/20/2017

Buy In:3 rounds: 100m ROWling + pushups, 10 banded pull-aparts, 10 cat/cow
Skill: 10min EMOM, alternating:
odd: 7 CTB
even: 7 Dips
WOD: For Time:
100 DU
21 Thrusters (65/45)
75 DU
15 Thrusters (95/65)
50 DU
9 Thrusters(135/95)

02/18/2017

Buy In: Burgner styler warm up

Skill:

A. 10min EMOM, 3 hang power clean, increasing weight every other set. 

B.  3 sets:

30 sec HS Hold, 30 sec rest

30 sec Hang from bar, 30 sec rest

WOD: Partner AMRAP:

4 min AMRAP:Pushups

1 min plank

4 min AMRAP: Pull ups

1 min plank

4min AMRAP: KB swings

1 min plank

4min AMRAP:air squats

1 min plank

* only one partner works at a time.

02/17/2017

Buy In: 6 min: 10 cat/cow, 10 banded W’s, 30 sec HS hold, 3-5 skin the cat

Skill:10min EMOM:
6-8 man-makers (share DB’s, half start on 0:00/0:30)

WOD: 12min AMRAP (95/65):
2 rounds
4 OHS
4 CTB Pull ups
2 rounds
6 OHS
6 CTB Pull ups
2 rounds
8 OHS
 8 CTB Pull ups
repeat this pattern for 12 min. 

02/16/2017

Buy in: 2 sets, alternating exercises every 20sec:
-scap retract banded pull-aparts
-banded pull-down
-lateral banded pull-down
-jumping jacks
-air squats
-mountain climbers

Skill: 5 sets, every 2 min: 1 clean pull + 1 power clean + 1 Squat clean Start at 70%, add 3% each set as needed.

WOD: 15 min AMRAP:
10 stationary OH DB lunges
10 renegade rows
10 DB box step overs

02/15/2017

Buy in: 3 rounds: 10 bird-dogs, 10 primal pulls, 10 jump squats

Skill: 5 sets, every 3min, 10 Power Snatch @60-65% *adding wt if flawless. *goal is to string reps together.

WOD: 5 rounds for time:
50 DU
15 TTB