Workout of the Day (WOD)

Wednesday

10/17/18 warm up: Group, pvc mobility 3X 5 wall facing squats 5 med ball cleans 6 over the shoulder w/slam ball 6 ball slams Sled pulls, 4x50m each. (as a class) Skill/strength clean and jerk Partner wod. Amrap 20 A does: 2 clean and jerks 135/95 4 back squats 135/95 6 burpees over bar B…

Tuesday

10/16/18
Warm up: Trainer’s choice.

Strength: Deadlift
Warm up with reps of 5 to 50-60% of 1rm. Then 5×3 looking for a heavy triple. Form first!

Partner wod: Amrap 14
3 Deadlift 135/95
5 wall balls 20/14
8 box jumps 24/20

A does a complete round while B rests then switch.

Monday

Monday 10/15/2018 **Note** Please show up on time to your classes— arrivals past 5:45, please consider taking 6:30 class. Flow of class depends greatly on a timely start. Warm Up: 400m run Mobility/ PVC Strength: 4-5 sets 10 tempo goblet squats 3-5 tempo dips 2-3 min rest WOD: AMRAP 8 100m farmers carry 30 sit-ups…

Saturday with Bree

10/13/18 CROSSFIT @ 9:30am Group stretch and ROM with coach Bree WARM UP: 2 RNFT 200 m run 6-8 push-use 8-10 air squats 4-6 pull ups 3 RNFT SHOULDER MAINTAINCE 7 forearm extension 5 7 lateral circles 5 7 front raise 5 7 scare crows 5 7 scap protraction 7 snap retraction Group: Burgener Warmup…

Thursday

Thursday 10/11/2018

Warm up: group and PVC
2x
200m run
10 air squats
12 sit ups
:30 handstand

Skill: handstand practice/headstand practice

WOD: AMRAP 15

4 jump squats
6 HRPU
4 wall balls

Wednesday

10/10/18

Warm up: group,dynamic

Skill/strength: tbd

Partner Wod: Amrap 22
30 push press
20 front squats
10 thrusters
200m run together.

Split reps evenly, run together.
Rx 95/65
Rx+ 115/85

Tuesday

10/9/18

Warm up: Written on white board

Strength: Emom 12
1) 3 wall walks
2) 30 Double unders
3) 15 Ab mat sit ups

Wod: For time 10 down to 1 of:
SDLHP 95/65
Pull ups
*
*= 4 bar facing burpees after each round.

Monday

10/8/18 Warm up: Trainer’s choice Skill: Power Snatch warm up with singles to 50-60% of your 1 rm. then 1 1 1 1 1 slowly building to 75-85%. Wod: In teams of 2, Amrap 18 A does: 5 hang power snatch 95/65 7 Box jumps 24/20 9 Wall balls 20/14 B does: 100m farmers carry…

Saturday

10/6/18 Our friend and coach Rachel Nutting will be in class tomorrow. Following class we will meet up @ Sufside burger Shack for lunch. All are welcome. Warm up: Trainer’s choice Partner Wod: “Filthy Fifty” 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 53/35 50 Walking lunges 50 Knees to elbows 50 Push…

Wednesday

10/3/18
Warm up: trainer’s choice

Strength: Db bench press,
db curls

WOD: Up,down…. For time
Hang power cleans 95/65 2 UP to 20
Back racked lunges 95/65 20 DOWN to 2