Uncategorized

Wednesday, April 15th

Warmup
75ft sled pull
75ft bear crawl
x3

Lift/Skill
Tabata plate pinch

WOD
100 double under
then
7 power clean (105/55)
14 push jerk
:30 sec plank
5 rounds
then
100 double under

Capacity
50 singles
7 hang power clean
7 shoulder to overhead
14 toes to bar
5 rounds for time

Cool Down/Mobility
25ft bamboo overhead carry
x3

Tuesday, April 14th

Warmup
10 rollout
10 around the world
10 kip swings
20 band pull apart
x2

Lift/Skill
3×8
deadhang pullup

WOD
20 russian twists
15 kb swings (55/36)
5min AMRAP
3min rest
20 abmat situp
15 air squat
5min amrap

Capacity
same

Cool Down/Mobility
25 ring rows
45 banded face pulls

Monday, April 13th

Warmup
1min jump rope
:30 squat
:30 burpees
x3

Lift/Skill
Sumo Deadlift
8×1
80%

WOD
10 to 1 Front Squat (135/95)
*1 rope climb after each round

Capacity
10 front squat
20 slam balls
200m row or run
AMRAP in 12min

Cool Down/Mobility
2min banded couch stretch
each side

Saturday, April 11

Warmup:
killer’ warmup

CrossFit:
1 rope climb
3 wall walks
6 sdhp
9 HPC
200 run
AMRAP in 20min

Capacity:
same

Cool down:
1min lat smash
each side

Friday, April 10

Warmup:
10 shoulder rollout
10 kip swings
10 kicks on the wall
x3

Lift:
Shoulder Press
8×2
60%

CrossFit:
FRAAAANNNN
21 15 9
Thruster
Pullup

Capacity:
21 18 15 21 9 6 3
front squat
pullup

Cool down:
1min IT Band smash
each side
x2

Thursday, April 9

Warmup:
200m row
10 box step downs each leg
10 clam shell
x3

Skill:
5×5 self assisted pullup
see here

CrossFit:
800m run
40 box jump
40 situp
600m run
30 box jump
30 situp
400m run
20 box jump
20 situp
200m run

Capacity:
same

Cool down:
3×8 db row
35 banded pull down

Tuesday, April 7

Wamrup:
10 shoulder rollout
10 around the world
10 db windmill (total)
x3

Skill:
3×8
deadhang pullup

CrossFit:
150 wallballs
*top of every minute
do 3 burpees

Capacity:
20 goblet squats
10 burpees
5 atomic situp (25/15)
AMRAP in 15min

Cool Down:
25 ring rows
35 banded face pulls

Wednesday, April 8

Warmup:
75ft sled pull backwards
10 barbell good morning
10 barbell box step up
x3

Grip Work:
1min hang on the bar
1min rest
x3

CrossFit:
3min max stones over yoke
rest as needed
3 rounds fot time
then as a group
tabata hollow rock

Capacity:
7 russian kb swings
7 toes to bar
3min amrap
1min rest
x4

Cool down:
2min throasic spine stretch
2min lower back stretch

Monday, April 6th

FRIST day of new class Vir(agos): Boot camp gone bad ass. ¬†Class is offered Monday through Friday 7:00-8:00am (coed) and Monday/Wednesday/Friday 11:00am-12:00pm (women’s only)

Warmup:
:30 jumping jack
:30 mt climbers
:30 spiderman
:30 scorpion
x2

Lift:
Sumo Deadlift
8×1
70%

CrossFit:
10 push jerk (135/85)
30 CONSECUTIVE double under
200m Farmers Carry
x 4

Capacity:
10 db push press
60 singles
200m farmers carry
x 6
*keep dB/kb light

Cool down:
2min calf smash
each side

Saturday, April 4th

Warmup
75ft jog
75ft jog – backwards
75ft grape vine each way
75ft high knees
75ft butt kicks
x2

WOD
21 power snatch (75/45)
21 good morning
200m run
15 power snatch
15 good morning
400m run
9 power snatch
9 good morning
600m run

Capacity
*sub hang power snatch