Birthday Wod

1/31/18 Warm up: group: pvc mobility 500m row then 15-10-5 of: jumping jacks air squats push ups emom: 8 even: 15 wall balls odd: 15 kb swings Birthday Wod: Jerad 31 oh walking lunges w/plate 45/25 31 knees to elbow 31 sit ups 31 Cal. row 31 sit ups 31 knees to elbow 31 oh…

1/30/18 Warm up: Group, 2x 200m row 1 kb complex (5 dl,5 sdlhp,5 swings) 1 round of Cindy (5 pull ups,10 push ups,15 air squats) Emom 10 Even:4-6 ring dips Odd: 4-6 hspu’s Wod: 11 down to 1 of: Db snatches 50/35 Air squats * * =100m run after each of the first 5 rounds…

Tuesday

1/23/18 Warm up: group,mobility. 2x 15 jumping jacks 10 air squats 8 push ups 5 pull ups :30 hand stand hold   Strength: Emom 10 Even 16-20 db Alt. shoulder press(like a seesaw) 35/20 odd: 10 single arm oh squats.(5each side) 35/20   Wod: Amrap 15 10 shoulder to over head95/65 10 burpees over bar…

Monday

1/22/18 Warm up: group, mobility 1x 500m row 20 wall balls skill/strength: Emom 8 even: 7-10 pull ups odd: 10 push ups Wod: Against a running 18 minute clock 60 sit ups then amprap the remaining time with: 10 hang cleans 95/65 7 front squats 95/65 10 kb swings 53/35 Rx+ C2b pull ups(practice) Form…

CF Total

1/17/18 Warm up: Group, 500m row, 2x 15 jumping jacks 10 air squats 5 push ups 5 pull ups 5 burpees. Wod: ” CrossFit Total” Back squat Shoulder press Deadlift 3 attempts for each lift. 1st. lift is something you know you can do,75-85% of 1rm. 2nd. lift is closer to max 85-95% of 1rm.…

New week

1/15/18 Warm up: group, 2x 21 air squats 15 sit ups 9 push ups pvc mobility, followed by 2 rds of pull a parts w/band and :30 hand stand hold Strength: OH squats warm up: 5 Empty bar, 5@30%, 5@50% of 1rm. working sets: 5@65% 5@70% 5@75% 5@80% 5@85% of 1rm. Wod: Amrap 15 10…