Saturday, January 31, 2015

WOD 02/01/15

As many rounds as possible in 15 min of:
10 box jumps 24/20"
10(Total) Kettlebell clean and jerks (70/53 lbs)
10 Walking lunges (each leg)
right into
Tabata sit ups
8 rounds of
20 sec of sit ups
10 sec plank hold Scored by the lowest number of sit ups 

Post WOD Mobility:
Barbell calf and Achilles smash followed by 2 minute stretch each side

Friday, January 30, 2015

WOD 01/31/15

Open Gym: 10 am - Noon:  Open to all members who have already completed our Essentials or
                                           OnRamp Course.



Free Trial Class: 11 - 11:45 am:  Free class; open to the public to try out CrossFit for the first time.

Optional Strength WOD: DYNAMIC UPPER
Warm up: Athlete's Choice
Lift: Bench press 55% Bar, 25% Chain: 9 x 3 *vary grip from narrow, medium, to wide every set
Accessory work: 3 x 12-15 DB bench press, 3 x 20-25 overhead banded triceps ext, 3 x 20 bar curls, 3 x 15 KB press, 3 x 20 bench crunches
 Mobility: Pec smash, 2 min. minimum foam roller bank robber stretch, and doorway stretch

Thursday, January 29, 2015

WOD 01/30/15

Box squat, parallel: 60% Bar, 25% Chain: 10 x 2

WOD: For time:
50 KB swings (53/35 lbs)
50 Toes to bar
50 Goblet squats (53/35 lbs)

Post WOD mobility: KB psoas smash, couch stretch

11:00 Strength Class  DYNAMIC LOWER
Lift: Box Squat, Below parallel 55% Bar, 25% Chain 12 x 2
Accessory work: 8 x 1 deadlift @ 40% bar, 30% band, 3 x 25 Dimmel deadlift, 3 x 24 goblet squat,
 3 x 10 sled forward presses, 3 x 35 sit ups
 Mobility: Glut./hamstring smash and stretch

Wednesday, January 28, 2015

WOD 01/29/15

Skill work: Handstands and kick up practice

WOD: 
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

“Mary”
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post WOD mobility: Athlete’s goat

6:30 pm Mobility Class:  Hip flexors, proximal medial chain

Tuesday, January 27, 2015

WOD 01/28/15

Floor Press: Heavy single

WOD: For time:
12-9-6 of:
Shoulder to Overhead (135/95 lbs)
Dead hang pull ups
V-ups

Post WOD mobility: Lat. dorsi smash and rig sidebending lat. stretch

11:00 Strength Class   Max Effort Upper
Lift: Push press, heavy single
Accessory work: 3 x 4-6 Shoulder press, 3 x 10-15 Standing overhead banded triceps ext,
3 x 10-20 Cannonball curls, 3 x 12-15 Weighted pull ups, 3 x 30 V-ups
Mobility: Scapular smash, banded flexion stretch, box prayer stretch, and
    post. shoulder capsule stretch