funday

3/26/18
 
Warm up: Trainers choice
 
Strength: front squat
Warm up to 50% then slowly build.
5×5.
Note your weights.
 
Wod: Down up
10 down to 1 of push press 95/65
2 up to 20 of air squats
*
*= 100m run
Run 100m after each round.
Rx+ 115/75

Tuesday

3/20/18
warm up: trainers choice
 
Skill/strength
EMOM 10
even:7-10 push press
odd: 7-10 front squat
Use 60-70% of 1rm for press and same weight for FS
 
Wod:
21-15-9
box jump 24/20
Power snatch 95/65
 
Scale up or down. Talk with your coach.

Wednesday

3/14 Warm up: group: trainers choice 2x 25 jumping jacks 20 mountain climbers 10 ring rows 10 push ups EMOM 12 1) 20 doubles/40 singles 2) 6 wall balls+6 oh walking lunges w/medball 3) 10 back extensions Wod: Partner up AMRAP 16 Partner A does: 8 floor press 115/75 16 sit ups 24 air squats…

Tuesday

3/13/18
Warm up: 400 run/row
20 lunges
20 ring rows
20 sit ups
pvc mobility
2x.
5 med ball cleans
5 wall facing squats
5 ball slams

Skill: snatch work.
Building to 60-70% or your 1rm.,
then 5×2 at that weight.

Wod: Amrap 12
18 Kb swings 53/35
12 Dead lifts 135/95
6 burpees

Monday

5/12/18
Warm up : trainers choice

strength: every 90 sec. for 12 minutes
1 squat clean + 1 hang squat clean + 2 jerks
Building to a heavy complex.
(Don’t set the bar down during complex)

wod: 5 RFT
8 Thrusters. 95/65
7 box jumps 24/20
6 T2b

Announcement

Week 3 is here and wanted to shout out and hope everyone has been enjoying the Friday Night Lights at Calcourts. It’s been fun so see the support and feel the energy of the room. Not sure what crossfit will throw our way this week but we can KINDA rule out some movements like burpees,T2B,along…