01
AUG
2014

140801

Main – CrossFit Warm up 1 (No Measure) Run/Row/Jump Rope (coaches choice) Mobility Work: Arm Circles Leg Kicks Knee Rolls Ankle Rolls Neck Rolls Dynamic: Air Squat Pushup Situp Supermen Pullups Level 1: 6-8-10 Level 2 : 8-10-12 Level 3: 10-12-15 Handstand Push-ups (Skill...
31
JUL
2014

140731

Main – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Clean and Jerk (5×1 @ 70%) Overhead Squat (3×3 @ 70%) 140731 (AMRAP – Rounds and...
30
JUL
2014

20140730

Main – CrossFit Metcon (Time) Wod#1 21-15-9 Dead Lift (225/155) 400M run after each round Wod#2 Max Wall Balls (20/14)
29
JUL
2014

140729

Main – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups
28
JUL
2014

140728

Main – CrossFit Warm Up 4 (squat work/balance) (No Measure) Run 400 Mobility Drills Arm circles Leg kicks Neck Rolls Hip Circles Knees circles Samson Stretch Stability/Balance w/a Barbell Beginners: 6 of each Intermediate: 8 of each Advanced: 10 of each Right/Left Hand...
26
JUL
2014

20140726 Triple 1

Main – CrossFit Warm up 1 (No Measure) Run/Row/Jump Rope (coaches choice) Mobility Work: Arm Circles Leg Kicks Knee Rolls Ankle Rolls Neck Rolls Dynamic: Air Squat Pushup Situp Supermen Pullups Level 1: 6-8-10 Level 2 : 8-10-12 Level 3: 10-12-15 1: Metcon (Time) 100 squats...
25
JUL
2014

20140725

Main – CrossFit Box Jump Agility (No Measure) 2 Rounds Using PVC bridges 20 in 20 in then 20 in front 20 in side 20 in side 20 in front 20 in side 20 in side 20 in front then 24 in 24 in then 30 in 30 in 1: Metcon (Time) 3 RFT 5 Box Jumps (24/20) 10 weighted Lunges (45/25)...
24
JUL
2014

20140724

Main – CrossFit Warm Up 6 (No Measure) DROMS Run 400 3 Rounds Push ups Sit Ups Squats Pull ups Broad Jumps D&B Level 1: 6-8-10 Level 2: 8-10-12 Level 3: 10-12-14 1: Metcon (Time) Run 400m 20 SDHP (95/65) Run 400m 20 dips Run 400m 20 knees 2 Elbow Run 400m 20 Burpees Run 400m
23
JUL
2014

20140723

Main – CrossFit Metcon (AMRAP – Reps) 20 Min EMOM Even: 3 Strict Press (75% 1RM) Odd: 30 DUs
22
JUL
2014

20140722 Tabata Something Else

Main – CrossFit 1: Metcon (AMRAP – Reps) Tabata something else 8 rounds each Pullup Pushup situp Air Squat 20 seconds work 10 second rest Finish all 1 movement before moving on to the next 2: Bear Complex (1 Rep) Power Clean Front Squat Push Press Back Squat Second...