SUNDAY 2:30 PM ROM WOD 3 PM Coach’s Choice WOD MONDAY Pullup Cycle: Week 1 Day 1 “The Lyon” 5 Rounds: 7 Cleans @ 165/110# 7 Shoulder to Overhead, any way @ 165/110# 7 Burpee Chest to Bar Pullups Rest 2 minutes *Use a pullup bar taller than your max reach. TUESDAY Find a max inContinue reading “Training January 7th – 13th”
Category Archives: CrossFit WODs
Training December 31st – Jan 6th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY One class @ 11:30 AM Find a 1RM Power Clean + Push Jerk -then- “Mind Eraser” AMRAP 20 7 Power Cleans @ 135/95# 7 Burpees 150m Run TUESDAY Test Your Max Effort Set of Strict Pullups (We start the strict pullup cycle next weekContinue reading “Training December 31st – Jan 6th”
Training December 24th- 30th
SUNDAY 2:30 PM ROM WOD 3 PM Coach’s Choice WOD MONDAY Closed for Christmas TUESDAY 2-4 PM Open Gym, 4 PM Class Timed Handstand Pushup Skill Work -then- EMOM 8 1 Deadlift Start at 135/85# and add some weight every round. Work up as heavy as you can, but you are not expected to beContinue reading “Training December 24th- 30th”
Training December 17th – 23rd
SUNDAY 2:30 PM ROM WOD 3 PM Coach’s Choice WOD MONDAY Skill work on today’s movements -then- 8 min of “Mary” 5 Handstand Pushups 10 Pistols 15 Pullups -rest 2 min- 8 min of “Cindy” 5 Pullups 10 Pushups 15 Squats TUESDAY Find a 1RM Front Squat -then- Skill work on Dumbbell Kroc Rows, PushContinue reading “Training December 17th – 23rd”
Training December 10th – 16th
SUNDAY 2:30 PM ROM WOD 3 PM Coach’s Choice WOD MONDAY Find a 1RM Snatch -then- “Amanda” 9-7-5 Snatch @135/95 Muscle-ups TUESDAY Find a 1RM Deadlift from 4” Blocks -then- “Sham” 7 Round for Time: 11 Deadlifts @ Bodyweight 100m Sprint *Time cap: 12 min WEDNESDAY Find a 1RM in the Complex Power Clean +Continue reading “Training December 10th – 16th”
Training December 3rd -9th
SUNDAY 2:30 PM ROM WOD 3 PM Coach’s Choice WOD MONDAY Back Squat Week 8 Find a 1RM Back Squat Warmup E1.5MOM for 5 Rounds 5-4-3-2-1 Back Squats *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 Back Squat -then- E3.5MOMContinue reading “Training December 3rd -9th”
Training November 26th – December 2nd
SUNDAY 2:30 PM ROM WOD 3 PM Coach’s Choice WOD MONDAY Back Squat Week 7 Warmup E1.5MOM for 5 Rounds 2 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E3MOM for 5 Rounds 2 Back Squats *Continue building load for 5 more roundsContinue reading “Training November 26th – December 2nd”
Training November 19th – 25th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Cycle Week 6 Warmup E1.5MOM for 5 Rounds 3 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 3 Rounds 3 Back Squats *Continue building load for 3Continue reading “Training November 19th – 25th”
Training November 12th – 18th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Week 5 Warmup E1.5MOM for 5 Rounds 4 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 3 Rounds 4 Back Squats *Continue building load for 3 moreContinue reading “Training November 12th – 18th”
Training November 5th – 11th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Week 4 Warmup E1.5MOM for 5 Rounds 5 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 2 Rounds 5 Back Squats *Continue building load for 2 more roundsContinue reading “Training November 5th – 11th”