SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Front Squat Cycle Week 7 of 7 Find a 1RM Front Squat Warmup E1.5MOM for 5 Rounds 5-4-3-2-1 Front Squat *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. -then- E2.5MOM for 3 Rounds 1 FrontContinue reading “Training July 15th -21st”
Category Archives: CrossFit WODs
Training: July 8th – 14th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Front Squat Cycle Week 6 of 7 Warmup Sets: E1.5MOM for 5 Rounds 2 Front Squats *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets: E2.5MOM for 6 Rounds 2 Front Squats *Continue buildingContinue reading “Training: July 8th – 14th”
Training July 1st-7th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Find a 1RM Power Clean + Push Jerk -then- “Grace” For time: 30 Power Clean & Jerks @ 135/95# *Push Jerk or Split Jerk is allowed during Grace, but Push Jerk is by far the better movement to use. Extra Credit: Tabata Shoulder PressContinue reading “Training July 1st-7th”
Training June 24th – 30th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Front Squat Cycle Week 4 of 7 Warmup Sets E1.5MOM for 5 Rounds 4 Front Squats *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E2.5MOM for 6 Rounds 4 Front Squats *Continue buildingContinue reading “Training June 24th – 30th”
Training June 17th -23rd
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Front Squat Cycle Week 3 of 7 Warmup Sets E1.5MOM for 5 Rounds 5 Front Squats *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E2.5MOM for 6 Rounds 5 Front Squats *Continue buildingContinue reading “Training June 17th -23rd”
Training June 10th -16th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Front Squat Cycle Week 2 of 7 Warmup Sets E1.5MOM for 5 Rounds 6 Front Squats *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E2.5MOM for 6 Rounds 6 Front Squats *Continue buildingContinue reading “Training June 10th -16th”
Training June 3rd-9th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY “Lynne” 5 Rounds, not for time: Max Reps Bench Press @ Bodyweight/80% Bodyweight Max Reps Strict Pullups Scored by total reps. *You may rest as needed between rounds, but you will move from the Bench Press directly into your Pullups without resting. TUESDAY FrontContinue reading “Training June 3rd-9th”
Training May 27th- June 2nd
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY *9 am class only* “Murph” 1 mile Run 100 Pull 200 Push ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. RX+ = with a vest. RX = without a vest TUESDAYContinue reading “Training May 27th- June 2nd”
Training May 20th- 26th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Bench Press Cycle Week 5 of 6 Warmup Sets E1.5MOM for 5 Rounds 2 Bench Press *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E2.5MOM for 6 Rounds 2 Bench Press *Continue buildingContinue reading “Training May 20th- 26th”
Training May 13th-19th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Bench Press Cycle Week 4 of 6 Warmup Sets E1.5MOM for 5 Rounds 3 Bench Press *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E2.5MOM for 6 Rounds 3 Bench Press *Continue buildingContinue reading “Training May 13th-19th”