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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Tuesday 181009

Dynamic Warm-Up – Mobility Prepare  for.. A: WOD  “Filthy Fifty” For Time of 50 Box Jumps 24/20 in 50 Jumping Pull-Ups 50 Kettlebell Swings Grn/Blu 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 lb 50 Back Extensions GHD or Good Mornings 45/33lb 50 Wall Balls 20/14 lb 50 Burpees 50 Double-Unders Scale: Dirty 30 rep […]

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Monday 181008

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Minute Max rep Hand release  Push ups. A. Strength: 15 Minute E3MOM of: ( Teams of 2-3 athletes) 4x 4:1:1 Tempo Back squat    Tempo 4 sec down. 1 sec in hole. 1 sec expl  From rack 10x Deficit Push ups: Use DB’s or BB plates stacked B: WOD […]

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Friday 181005

Dynamic Warm-Up – Mobility Prepare  for.. A:Strength: 15 Minute E3MOM Complete the following: ( In teams of 2-3 as needed) 3x Banded Sumo DeadLifts   https://www.youtube.com/watch?v=Sf9LgeDCdtQ 8-10 Strict Dips Rings or Horns Primer: Coaches Choice B. WOD:  “Diane ” 21-15-9 of: DeadLifts 225/155 Handstand Push-ups Scale: DeadLift 205/135 185/115 155/85 HSPU: Box planked HSPU/ Seated DB Press moderate […]

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Thursday 181004

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A: WOD 6 Rounds for time of: 5 Manmakers 30/20 DB Rest 1 min 20 Situps Rest 1 min 15 WallBall Shots 20/14 lb Rest 1 Min * Stimulus goal is to “UB” Unbroken on all movements ROMWOD FLOW: “Earth” Seated breathing (knees or crossed) 5 deep, […]

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