May
23
5:00 am05:00

Tuesday May 23, 2017

Strength: OHS
Warm up sets:
5@40%
5@50%
3@60%
Working sets: *based off 90% of 1 RM
5@65%
5@75%
5+@90%

Wod:
5 rounds:
9 muscle ups
9 ohs 135/95
**20 min cap

Scaled versions:
5 Rounds:
9 CTB (jumping chest to bars + 9 push-ups)
9 ohs (105/75)

May
22
5:00 am05:00

Monday May 22, 2017

Strength: Power Clean
4x3

Wod:
3 rounds:
300 m row
5 clean and jerks (185/125)
15 GHD'S

*scaling options available at class.


 

May
19
5:00 am05:00

Friday May 19, 2017

Skill: TTB lab

Wod:
20 min AMRAP
12 ground to overhead (45/35)
12 front rack lunge w/plate (alternating legs)
12 box jump overs 24/20
12 ttb

 

May
13
9:00 am09:00

Saturday May 13, 2017

Wod: Partner wod
75 Deadlift 185/125
75 wall balls 20/14
75 pull-ups
75 hang power cleans 95/65
75 push-ups
75 sit-ups
75 overhead squats 95/65

May
11
5:00 am05:00

Thursday May 11, 2017

Strength: Back Squat
5@40%
5@50%
5@60%

Wod:
4 rounds
- 10 hang squat cleans (155/105)
- 10 ring muscle ups
**can scale to bar muscle ups.
**if you don't have muscle ups, it's 10 ring dips per round with the least amount of resistance.  If using a box or parallettes then it's 10 dips and 10 pull-ups per round.

May
9
5:00 am05:00

Tuesday May 9, 2017

Strength: Behind the neck Jerk
- find a 1 rm for the day

Wod:
50 push jerks (135/95)
50 chest to bar pull-ups
30 hang squat snatch (135/95)
15 rope climbs
**20 min cap

**If scaling then...
30/30/15/5 will be the rep scheme.

May
8
5:00 am05:00

Monday May 8, 2017

Strength: Deadlift
5@40%
5@50%
5@60%

Wod: CrossFit Regional Wod 11.3
*12 min cap
21-15-9
Deadlifts (315/205)
Box jumps (30/24)

May
6
9:00 am09:00

Saturday May 6, 2017

Strength: Back Squat
5@40%
5@50%
3@60%
working sets:
5@75%
3@85%
1+@95%

Wod: 20 min AMRAP
200 m run
1 bear complex (135/95)
200 m run
2 bear complex
200 m run
3 bear complex
200 m run
4 bear complex
200 meter run
5 bear complex.....

May
5
5:00 am05:00

Friday May 5, 2017

Strength: Power Snatch
4x2 **touch and go

Wod:
800 m run
50 push press 45/35
40 Box jumps 30/24
30 power snatch 45/35
20 ttb
10 burpees
800 m run

May
4
5:00 am05:00

Thursday May 4, 2017

Wod:
"The Seven"
7 rounds:
- 7 HSPU's
- 7 thrusters (135/95)
- 7 knees to elbows
- 7 deadlift (245/175)
- 7 burpees
- 7 kbs (70/53)
- 7 pull-ups

May
2
5:00 am05:00

Tuesday May 2, 2017

Strength: Deadlift
5@40%
5@50%
3@60%
working sets:
5@75%
3@85%
1+@95%

Wod:
10 rounds:
- 1 legless rope climbs (5 strict pull-ups)
- 200 m run

 

Apr
28
5:00 am05:00

Friday April 28, 2017

Strength: Back Squat
Warm Up Sets:
5@40%
5@50%
5@60%
Working sets:
3@70%
3@80%
3+@90%

Wod:
"Hope"
3 rounds: *1 min per station
- burpees
- power snatch (75/55)
- box jump (24/20)
- thruster (75/55)
- chest to bars
- rest

Apr
25
5:00 am05:00

Tuesday April 25, 2017

Strength: Deadlift
Warm Up Sets:
5@40%
5@50%
3@60%
Working sets: **based off 90% of 1RM
3@70%
3@80%
3+@90%

Wod:
"Helen"
3 rounds:
- 400 m run
- 21 kbs (53/35)
- 12 pull-ups
**goal is sub 12 minutes

Apr
24
5:00 am05:00

Monday April 24, 2017

Strength: 8 EMOM
- 1 Push Press + 1 push jerk + 1 split jerk

Wod:
15-12-9-6-3
power cleans (95/65)
back rack lunges (95/65)

Apr
22
9:00 am09:00

Saturday April 22, 2017

Please scale accordingly.  Volume and load questions should be addressed with the coach :)

Wod: **Mash from Linchpin

3 Rounds: ** 10 min cap
- 25 power snatch 75/55
- 25 front squats 75/55

rest 5 minutes

5 rounds: **12 min cap
12 ttb
30 ft handstand walk
6 deadlifts (275/185)

rest 5 minutes

For time: * 15 min cap
60 push-ups
40 pull-ups
20 thrusters (115/80)

**SCALE ACCORDINGLY. 

Apr
21
5:00 am05:00

Friday April 21, 2017

Strength: Back Squat **add 10 lbs to your max and work from those numbers.
5@40%
5@50%
3@60%
Working sets:
5@65%
5@75%
5+@85%

Wod:
15 min AMRAP
- 1 rope climb
- 10 push jerks (95/65)
- 20 pistols (alternating)
- 30 double unders

Apr
19
5:00 am05:00

Wednesday April 19, 2017

Wod:
Row 800 m
15 ring dips
15 russian kbs (70/53)
Row 400 m
20 ring dips
20 russian kbs
row 200
25 ring dips
25 russian kbs

then RomWod

Apr
18
5:00 am05:00

Tuesday April 18, 2017

 Strength: Deadlift **add 10 lbs to max and work from there
Warm Up sets:
5@40%
5@50%
3@60%
Working sets:
5@65%
5@75%
5+@85%

Wod:
15 ttb
7 squat snatches (65/45)
15 ttb
6 squat snatches (75/55)
15 ttb
5 squat snatches (95/65)
15 ttb
4 squat snatches (105/75)
15 ttb
4 squat snatches (135/95)
15 ttb
3 squat snatches (155/105)
15 ttb
2 squat snatches (175/115)
15 ttb
1 squat snatches (185/125)