WODs

Friday 6.9.17

Friday 6.9.17

Strength/Skill: Snatch, 5 x 3, every 90 seconds Touch and go, work on the transition WOD: 20 min AMRAP Run 2 laps 15 Box Jumps (30/24) 5 Power Snatches (125/80) The News: Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez Check out my Blog: Here Check...

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Thursday 6.8.17

Thursday 6.8.17

Strength/Skill: HSPU, 2 x 25, 4 min cap on each set (scale accordingly), 2 min rest between sets WOD: 25 RFT 5 Wall Balls (30/20) 3 Burpees to Target 1 Squat Clean (185/125) 32 min cap The News: Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez Check...

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Wednesday 6.7.17

Wednesday 6.7.17

Strength/Skill: Deadlift, 4 x 5, Every 2 min, Attempt a 5RM (coaches, put 5rm on spreadsheet) No mixed grip for today WOD: For Time Ready, set, go: Cash in: 100 Double Unders then without rest into 3 Rounds of: 10 Deadlifts (225/155) 25 Abmat situps 3 Rope Climbs then...

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Tuesday 6.6.17

Tuesday 6.6.17

Strength/Skill: Clean and Jerk, 6 x 1, every 90 seconds Split Jerk is acceptable WOD: For Time Stations 30 Cleans (135/95), 20 S2O (135/95) 30 Pullups, 40 HRPUs 35/24 Bike cals, 35 American KBS (70/50) 8 minutes at each station No rest between stations Start athletes...

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Monday 6.5.17

Monday 6.5.17

Strength: Back Squats, 4x2, Every 2 minutes Start at 70% First Rep - Slow & Controlled up and down  (5sec rep) Second Rep - Normal Speed going down then Aggressive Drive Up WOD: 10 min AMRAP 10 DB/KB Walking Lunge (35's/25's) 1 for 1 7 T2B 3min Rest then FOR TIME...

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Friday 6.2.17

Friday 6.2.17

Strength/Skill: Strict Hollow Body Pullups & HSPUs 5 - 4 - 3 - 2 - 1 Strict Hollow Body Pullups 10 - 8 - 6 - 4 - 2 HSPU (Challenging) 8 min cap WOD: 25 min AMRAP 50 Double Unders run 1 lap 15 HSPUs run 1 lap 15 C2Bs run 1 lap 1 lap = 300m row, or .5 mile bike The...

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Thursday 6.1.17

Thursday 6.1.17

Strength/Skill: Back Squats, 8 x 3, 65%, EMOM WOD: 5RFT 5 DB/KB OHS (50/35), one arm (2 for 1 -- 5 each arm) 10 Muscle Cleans (115/75) 15 Cals, Row or Bike (alternate each round) Mandatory 1 min rest between rounds If you are able to complete 5 rounds in under 19...

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Wednesday 5.31.17

Wednesday 5.31.17

Strength/Skill: Pause Snatch, 7 x 1, 70%, EMOM Pause at knee WOD: Intervals 5-4-3-2-1 of: KB SDHPs (70/50) Wall Balls (30/20) Snatch (95/65) repeat sequence 2 more times 3 separate scores 2 min rest in between intervals The News: Community Spotlight: Kyle McSpedon,...

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Tuesday 5.30.17

Tuesday 5.30.17

Strength/Skill: Rope Climbs, 2 x 5 2 separate scores: 1st set of 5 & 2nd set of 5 5 min cap for each 2 min rest between sets be sure to scale/challenge accordingly WOD: 7 Round EMOM min 1: 6 Burpee Box Jump Overs (24/20) min 2: 10 Toes to Bar min 3: 8 S2O...

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Memorial Day Murph – Mon 5.29.17 MDW

Memorial Day Murph – Mon 5.29.17 MDW

CrossFit Hero WOD “MURPH” 1 mile run 100 pull-ups 200 pushups 300 squats 1 mile run You can modify as needed Break up the pull ups, push ups, and squats as needed 2016 2015 2014 INDOOR MURPH: 1600 Meter Row or  1 Mile Bike 100 pull-ups 200 pushups 300 squats 1600...

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