Wednesday, February 10, 2016

WOD 02/11/16

 Paleo Challenge Reassess WOD:
 For time: 800 m run


3 rounds for time of:
15 Thrusters (95/65 lbs)
15 Burpees

Post WOD mobility: Super Couch stretch, 2 minutes each leg

11:00 am Strength class: 
Lift: Box squats: 12 x 2: 50% bar, 25% band

6:30 pm Movement and Mobility Class: Lower leg/ankle mobility work

Tuesday, February 9, 2016

WOD 02/10/16

Floor Press: 9 x 3 @ 70%

WOD: For time:
25-20-15 of:
Ring dips 
Hollow body rocks

Post WOD mobility: Triceps smash on barbell 3 minutes each arm and
overhead triceps stretch, 1-2 minutes each

Monday, February 8, 2016

WOD 02/09/16

Skill work: Proper push up mechanics review; Achieve 30 for quality

WOD: 3 rounds for time of:
400 m run
15 Overhead squats (95/65 lbs)
10 L pull ups

Post WOD mobility: Oblique smash with foam roller and side stretch over med ball, 2 minutes each

11:00 am Strength class:
Lift: Bench press 9 x 3: 50% bar, 30% chain

A few announcements:
-Our next ACF Social Adults Date Night is rescheduled to 2/27/16, from 2/13/16.
-The Reebok CrossFit Open begins February 25th and runs 5 weeks, through March 28th. It's open to all ability levels and ACF's heat schedule for this year will be released very soon. Ask a coach for more info or check out the website.
-Our next In-House Competition is scheduled for Saturday 2/20/16 at 9 am, just before the Open begins. Get in the competition spirit by participating or just come cheer your peers on. Registration is $35 and all proceeds will go towards new equipment for your gym.
-Hoodie and Sweatpant orders will be taken until Friday, order sheets are in the lobby.
-The gym will be closed Saturday 2/13/16 so that as many members as possible can go participate in a 5k benefiting Kristen Dugan, the wife of Jeremy Dugan, a FFD firefighter. Saturday's official WOD is this 5k so let's get a big ACF team together and get it done.

Sunday, February 7, 2016

WOD 02/08/16

Deadlift: 10 x 2 @ 75%

WOD: AMRAP 16 minutes of:
12 KB swings (53/35 lbs)
16 Sit ups
20 Parallette jump overs (Sets)

Post WOD Mobility: Calf smash with lacrosse ball, 2-3 minutes each; Banded ankle mobilization for dorsiflexion x 30 reps each (with test/retest); soleus stretch on rig, 2 minutes each

11:00 am Strength Class:
Lift: Squat clean, heavy single

Saturday, February 6, 2016

WOD 02/07/16

Snatch: 1-1-1-1-1

WOD: For time
50 Double unders
40 Front squats with Kettlebell, Right side (53/35)
30 Toes to bar
20 Burpees
10 Muscle ups
20 Burpees
30 Toes to bar
40 Front squats with Kettlebell, Left side (53/35)
50 Double unders