Monthly Archives: January 2016

1/1/16

Strength (superset)

Front squats

2 rounds:

3-2-1

Strict press

3-3-3-3-3-3

 

WOD (for time)

42-30-18

Wall balls

Toes 2 bar

Saturday the Best Day Partner WOD

 

AMRAP30

10 push press (75/115)

10 KBS (35/53)

10 Box Jumps (20/24)

 

Partner 1 completes a full round before partner 2 begins.

 

Eat those ‪#‎stormchips‬, carb up and we will see you at 11am tomorrow!

 

1/29/16

Strength/skill

Cleans

-build to a heavy set of 2 and complete 2 additional sets of 2 at that weight

-no fails

 

Skill session

Muscle-Ups

-work on the skill

-ask for tips from a coach

 

WOD (AMRAP 14)

“Open workout 14.4”

60 cal row

50 toes 2 bar

40 Wall balls (14/20)

30 cleans (135/95)

20 Muscle ups

*if time and volume of athletes permit we will run 2 heats so each athlete will have a judge similar to the Open.

 

http://games.crossfit.com/workouts/the-open/2014#tabs-4

 

1/28/16

“Active recovery day”

 

Skill session/mobility session

– Double unders

*spend some time working on this important skill. ANYONE can develop this skill with practice and often more importantly PATIENCE.

 

– MOBILITY….get on it!

 

WOD (AMRAP)

Come on in for a fun one!

 

Shoulder/scap stability sesh!

You all know the drill by now, but if you don’t, ask!

 

1/27/16

Strength/skill

Overhead squats

-build to a heavy set of 2 and complete 2 additional sets of 2 at that weight

-no fails

 

Skill session

Muscle-Ups

-work on the skill

-ask for tips from a coach

 

WOD (AMRAP 10)

“Open workout 11.4”

60 bar facing burpees

30 overhead squats (120/90)

10 Muscle ups

*if time and volume of athletes permit we will run 2 heats so each athlete will have a judge similar to the Open.

1/26/16

Skill session

Power cleans

 

WOD (for time) (1 bar)

25 cal row

25 thrusters (65/95)

25 Chest 2 bar

Rest 2 minutes exactly

20 Toes 2 bar

20 cleans* (95/135)

20 cal row

*cleans can be power or full

 

****(NOTE: for the next few weeks we will be performing “old” Open workouts every Wednesday AND Friday (with active recovery on Thursday as per usual) ‪#‎theopeniscoming‬ ‪#‎crossfit709‬ ‪#‎signupnow‬

 

1/25/16

Strength (superset)

2 rounds

Front squats

5-3-3

Strict press

2-2-2-1-1-1

 

EMOM 15

Minute 1 – 15 wall balls (14/20)

Minute 2 – 15 box jumps (20/24)

Minute 3 – 15 KBS (35/53)

 

1/23/16

 

Partner Saturday!

Courtesy of CrossFit Linchpin-ish

 

In teams of 2

For time:

100 Thrusters

80 Burpee Box Jumps

60 Pull Ups

4000m Row

 

1/22/16

 

Deadlift

 

Skill: Let’s work on those HSPU together!

 

WOD

50 KBS

40 Thrusters

30 Push Ups

20 Box Jumps

10 Cal Row

 

1/21/16

 

Active Recovery!

 

Superset

Barbell Rows

Skull Crushers

 

Optional WOD

 

Shoulder/Scap sesh

 

Come in and spend some serious time on your mobility