Tuesday 181023

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Minute Max rep Tempo 1:1:2 Ring rows Tempo 1 up:1 hold at top: 2 eccentric drop A. Strength: 15 Minute E3MOM of:  5x Back squat      6x 4:1:1 Tempo Deficit Push ups: 4 sec down. 1 sec in hole. 1 sec expl:  Use DB’s or BB plates stacked […]

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Monday 181022

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Ring Hold Primer: 1-2 Rds time permitting 4x Row for Cals 4x Double KB Clean n Jerk  Blu/Yell 4x T2Bar 4x AAB for Cals 4x Pull ups 4x Strict Press 45/33 10x Double Unders/ Singles throwing doubles   A: WOD “You Tabata Bro”:  6 sets each 20 On […]

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Friday 181019

Dynamic Warm-Up – Mobility Prepare  for.. Primer: 1-2 rds of:  3x Deadlift         ( Finding 295/220 lb 2018 Regionals or 1.5/ 1.25/3/4 Bodyweight) 3x Bench Press ( Finding 195/135 lb 2018 Regionals or 1.5/ 1.25/3/4 Bodyweight) 3x Squat Clean  ( Finding 145/105 lb 2018 Regionals or 1.5/ 1.25/3/4 Bodyweight) A: WOD “Linda 3 Bars of Death”  10-9-8-7-6-5-4-3-2-1 […]

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Thursday 181018

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A: WOD 1 min “ME” Burpees Rest 90 seconds then— “Annie” 50,40,30,20,10 Double Unders Situps Rest 90 seconds then— 1 min “ME” Burpees   Fire Flow: 3 Smooth rounds of: Inhale arms Up into forward fold x2 Runner pose into low lunge right side Triangle pose right […]

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Wednesday 181017

Olympic Lifting @ 6:15 Dynamic Warm-Up – Mobility Prepare  for.. Test-1 Minute Bar Hanging L-Sit   Primer:  1-2 rds of: ( Find what AHAFA weight that allows for “UB” or close to on all movements ) 1x Sled push halfway down green each partner 4x GHD Situp each partner ( Scale: Find how far back an […]

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Tuesday 181016

Dynamic Warm-Up – Mobility Prepare  for.. Primer. 6/5/10x Cal Row 6x  Box Jumps 24/205 l 6x 1 Arm DB Thruster 6 each arm L-R 35DB or BluKB/25DB or Yel KB 6x Pullups/ Ring rows    6/5 Cal AAB 6x WallBall shots 20/14 6x Hand release Pushups 6x V-Ups A: WOD  “The Suck” With running clock  0:00-5:00 […]

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Monday 181015

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Ring Hold Primer:  2 rds of: 2x Front squat   2x 1:1:3 Tempo Single arm KB or DB Strict press from front rack-pec position ( Tempo. 1 sec in pec. 1 sec expl up, 3 sec down. Start from front rack-pec position ) A: Strength: 18 Minute E3MOM […]

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Friday 181012

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Bar Hanging L-Sit ( 1 minute attempt. RX Goal is to hold 1 minute legs straight toes pointed or build up too through position progression) Primer: (5 minutes. Coach, equipment prep & primer for WOD) 1-2 rds of: 1x 4:1:1 1x Pwr Snatch + Tempo OHS Tempo 4 […]

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Thursday 181011

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. Primer: 2-3 Rds of: Stone Over Shoulder (2-3) Strongman Course: Leveraging the Atlas Stone  1-2 Rope Climbs or scaling options CrossFit 1664 ‘How to Scale Rope Climbs’  WOD 20 min AMRAP of:  Teams of 3 P1 200 Run (pacer) P2 Rope climbs P3 Stone over shoulder –Full Team REST […]

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Wednesday 181010

Anybody feel like this after Mondays 21-15-9 couplet…Muhahahahaaaa Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Minute Max Ring hold Planche Primer: 2-3 rds of 1x Misfit Complex find todays 50-80% for WOD 1x Mini-Cindy 3-5-7 A.WOD:  20 minute EMOM of: ( Teams of 2 in big classes) Odd: 1 Misfit Complex 70-80% of 1RM Pwr […]

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