Saturday, April 25, 2015

WOD 04/26/15

WOD: 10 rounds for time
5 pull ups
10 push ups
15 air squats
2 Clean and jerks 185/135

Friday, April 24, 2015

Saturday 04/25/15

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 Saturday Strength Programming: DYU
Warm up: Athlete's Choice
Lift: Bench press 9 x 3: 40% Bar, 25% Chain: *vary grip from narrow, medium, to wide Accessory work: 3 x 10-15 DB bench, 3 x 10-15 dead hang pull ups, 3 x 20 banded triceps ext,
3 x 15-20 banded face pulls, 3 x 33 V ups
 Mobility: Athlete’s choice

Thursday, April 23, 2015

WOD 04/24/15

Box squat: 12 x 2, 60% bar, 25% chain weight

WOD: Tabatas!
Air squat
20 m sprint
Knees to elbows

Post WOD mobility: Pec and lat. smash and stretch

 11:00 Strength Class   DYL
Lift: Box Squat: 12 x 2: 55% Bar, 25% Chain 
Accessory work: 8 x 1 deadlifts: 45% bar, 30% band, 3 x down and back Prowler push, 
3 x 25 banded good mornings, 3 x 50 sit ups, 3 x 15 reverse hypers w/ 25% back squat 1RM 
 Mobility: Glute and hamstring smash and Pigeon stretch

Wednesday, April 22, 2015

WOD 04/23/15

Skill work: Turkish get ups: achieve 5 for quality

WOD: 4 rounds for time of:
400 m run
10 Sumo deadlift high pulls (53/35 lbs)
20 Goblet Squats (53/35 lbs)
25 Russian KB swings (53/35 lbs)

Post WOD mobility: Calves and quads

6:30 pm Mobility Class:  Posterior high chain (gluts, hip capsule)

Tuesday, April 21, 2015

WOD 04/22/15

Floor Press: Heavy single

WOD: For time:
18-16-14 of:
Strict ring dips
Dead hang pull ups

Post WOD mobility:  Athlete’s goat

11:00 Strength Class   MEU
Lift: Jerk, heavy set of 3
Accessory work: 3 x 3-6 bench press, 3 x 10-12  DB pull overs, 3 x 12-15 DB rows each side,
3 x 8-10 weighted pull ups, 3 x 30 V ups
 Mobility: Pec and scap smash/stretch