Who's Ready?!?
3 rounds:
250m Row
5 Pull Ups
10 Push Ups
14 Lunge Steps
3 Rounds:
4 Power Snatch
6 Strict Press
8 Overhed Lunge Steps
Mobility:
~ Samson Stretch/Hamstring
~ Dislocates
~ "Gandalf" stretch (with dowel)
~ Quad Smash
~ Individual
Open Workout 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
This is going to be awesome.
Coach's Choice
If doing 16.1 @ FNL…
10 Rounds:
:40 Airdyne
:20 Rest
:40 Row
:20 Rest
If NOT doing 16.1 @ FNL…
EMOM x 30
Min 1: :40 Row
Min 2: :40 Squat Clean Thruster (Cluster) you choose the weight
Min 3: :40 GOAT Work - you choose
Row/Bike/Run 3:00
3 Rounds:
10 KB DL
10 KB Swing
10 KB Press
Barbell Review Complex & SDHP
Mobility:
~ Dislocates
~ Banded OH
~ Banded Hip/Hamstring
~ Individual
A. Snatch Complex
1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch
B. 21-15-9
Sumo Deadlift High Pull
Handstand Push Up
C. 5 Rounds:
400m Row
20 GHD Sit Ups
20 Back Extensions
Today's formation, Flying V!
3 Rounds:
:45 Row/:15 Rest
:45 Jump Rope/:15 Rest
*singles/doubles/single leg...
Barbell Warm Up
Mobility:
~ Calf Stretch
~ Figure 4
~ Hip/lat opener (on rig)
Kneel next to post, press into hip flexor, reach overhead to grab post
~ Individual
A. WOD Prep
B. 3x5:00 Rounds
1. Row (Cal)
2. Box Jump (24/20)
3. Hang Power Clean (135/95)
4. T2B
5. Double Unders
C. Tabata (8 rounds of each)
Plank Hold
Land Mines
Unilateral strength development and sprints outside, these ladies did great today!!
EMOM 5
5 burpees + 1 Shuttle Run
12-9-6
RDL
Front Squat
Strict Press
C&J Warm Up
Mobility:
~ Hamstring/Adductor/Abductor
~ Banded Overhead
~ Quad smash
A. "Leggo"
AMRAP 10:00
10 Bar Facing Burpees
15 Deadlifts (185/125)
20 Wall Balls (20/14)
B. Clean & Jerk EMOM x 10 sets x 1 rep, climbing
**NOT to anything above 90%
C. 5 Rounds:
:30 Airdyne (Hard) + 10(ish) Unbroken C2B Pull Ups
-Rest 1:30 between efforts
This lady had an AWESOME night tonight
Row 750m
(250 easy, 250 med, 250 strong)
Knee Squeezes
Forward Lean
Frankenstein Kicks
Lunges with twist
Mobility:
~ Hip Mobility Complex
~ Kicks
~ Kips
~ Individual
A. WOD Prep
7-5-3 of:
Calorie Row
T2B
Wall Balls
Power Cleans
Ring Dips
-Rest 2:00 between efforts-
*Note: Increase effort each round as the number of reps decreases. Goal is to be breaking a sweat at the end of this - Go with muscle ups the last round if able.
B. Open WOD 14.4
AMRAP 14:00
60 Calorie Row
50 T2B/K2E
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle Ups/Ring Dips
C. Teams of Two:
100-80-60-40-20
Calorie AD
Push Ups
This was a tough one! Glad we did it together :)
Run
Butt Kicks
Run
High Knees
Run
Ninja Lunges
Run
Duck Walk
Bear Hugs
Arm Circles
Barbell Warm Up
Mobility:
~ Dislocates
~ Hamstring/Adductor
~ Quad/T Spine Smash
A. Hang Snatch
3-3-3-2-2-2-1-1-1, climbing but NOT to a max
B. EMOM x 15
Min 1: 15/10 Cal Airdyne
Min 2: 5 Hang Squat Snatch
Min 3: 2Rope Climbs
*Aim for under :40 work each minute
C. GOAT work
Never finish alone :) ... Also, Pete loves burpees!
Row 500m
Then
3 Rounds "Cindy-ish"
5 Pull Ups/Ring Rows/Kips
10 Push Ups
16 Lunge Steps
Front Rack Lunge Warm Up
Mobility:
~ Dislocates
~ Chest Opener
~ Scorpion/Iron Cross
~ Individual
A. Front Rack Lunge 5x1 Climbing
(1 rep each leg)
B. "Bifrost"
5 RFT:
12 Front Rack Lunge Steps, 6 per leg (95/65)
12 C2B Pull Ups
12 GHD/Abmat Sit Ups
C. 4x600m Row, rest 2:00 between efforts
Warm up takes on a new meaning when it is below zero outside!
Row/AD/Run 3:00
15-10-5
KB Single Leg RDL
KB Swing
Goblet Squat
Barbell Prep
Mobility:
~ Banded Overhead
~ Banded Hip/Hamstring/Couch/Squat
~ Individual
A. Clean Complex:
Power Clean + Hang Power Clean + Hang Squat Clean
B. "Muddle of Pud"
9-15-21-15-9
Burpees
Russian KB Swings (70/53)
C. Airdyne
5x1:00 on/:30 off
I love working with kids who are eager to learn and willing to work hard!
3 Rounds
:30 Mountain Climbers
:30 Jump Squats
:30 Hindu Push Ups
Mobility:
~ Hip Complex
~ Dislocates
~ wrist/forearm
~ Individual
A. WOD Prep 12:00
B. Against a 20:00 Clock
AMRAP 10:00
20 Double Unders
15 Power Snatch (75/55)
10 HSPU
-Rest 3:00-
7:00 to hit a heavy thruster from the ground
C. Alternating Tabata Sets Of:
Hollow Rocks
Plank Holds
Its Ring-Dip-Thirty, time to get strong!
2x
Run (down and back)
High knees (down and back)
Run
Butt Kicks
Run
Bear Crawl
Run
Crab Walk
Barbell Warmup
Mobility:
~ Dislocates/Kips
~ Down Dog/Cobra
~ Calf Stretch
~ Individual
A. 3 Position Snatch
1 - High Hang
2 - Hang (above knee)
3 - Hang (below knee)
B. "12.3"
AMRAP 18:00
15 Box Jumps (24/20)
12 Push Press (115/75)
9 T2B
Every 2:00 x 5 rounds:
15/10 Cal AD + 7 Burpees
Already seeing the hard work pay off!!
Class Choice:
Hungry Hippos
OR
Musical Med Balls
Mobility:
~ Banded OH
~ Banded Bully
~ Sink Stretch OR Contract/Relax in dip position
EMOM x 30:00
Min 1: :10-12 Calorie Row
Min 2: 3-6 Muscle Ups / 5-10 Ring Dips **NO Pull Ups**
Min 3: 5-10 HSPU
#LifeGoals
3 Rounds:
Row :40/Rest :15
Jump Rope :40/Rest :15
Frankenstein Walks
Knee squeezes
Forward Leans
Ninja Lunges
Mobility:
~ Hamstring/Adductor
~ Calf
~ Pec/Trap/Scap release
A. Deadlift - Build to a heavy triple for the day
B."The Blob"
5 RFT:
3 Deadlifts (315/215)
12 HR Push Ups
36 Double Unders
Airdyne Sprints
4 x :20 (ALL OUT)/:40 (Easy)
Snow Storm? Can't stop us!
Row 500m
+
2 Rounds
10 Dislocates
10 OH Squats
10 Behind the neck press (from bottom of squat)
Mobility:
~ Banded OH
~ Banded Hip
~ Banded Couch
~ Individual
A. BTN Snatch Grip Push Press 5x1
Climbing, but NOT to 1RM
B. "Primary Focus"
For time: (20:00 Cap)
21-18-15-12-9-6-3
Calorie Row
OHS (95/65)
C2B
Tabata Annie
In as few Tabata Intervals as possible, complete:
"Annie"
50-40-30-20-10
Double Unders
AbMat Sit Ups
Lumi and Rob Kicking ass at this weekend's "Cougars and Cradle-Robbers" event!
On a 6:00 Running clock:
2:00 Row
Then 4:00 of
Inchworm
Ninja Lunge
Knee Squeeze
Duck Walk
Barbell Warmup
Mobility (with a dowel):
~ Hamstring/Adductor
~ Lat/Chest Opener
~ Super Front Rack
~ Indvidual
A. “Vis-a-Vis"
AMRAP 10:00
5 Lateral Burpees
7 Power Clean (135/95)
9 Wall Balls (30/20)
B. 10:00 to establish a 5RM Front Squat for the day
5 Rounds:
Row 1:00
-Rest 1:00-
AD/Run :30
-Rest :30-
*Intervals should be at 80%+
TBT at CFE= Jock Jams radio, Double Dutch and Tug-Of-War
Row/Bike/Run 3:00
3 rounds w/empty bar
7 Snatch Grip DL
7 HP Snatch
7 Snatch Grip Behind the neck S2OH
Mobility:
~ Kips
~ Kicks
~ T Spine Opener
~ Individual
A. Snatch - EMOM x 10 x 1 rep, climbing
*Start at a weight you know you can hit easily and climb from there. If you miss a lift, go down and then come back up.
B. "Snake Oil"
For time:
3-6-9-12-9-6-3
Snatch
T2B
HSPU
EMOM 12
1. :40 Airdyne
2. :30 Burpees
3. :20 GOAT of choice
Time to mobilize!
Row 500m
+
15-12-9
Box Jumps/Step Ups
Air Squats
Sit Ups
Mobility:
~ Couch Stretch
~ Hamstring
~ Calf
~ Individual
Buddy Day
Teams of two
AMRAP 25:
30 Calorie Row
40 Box Jump Overs (24/20)
50 Wall Balls (20/14)
60 Buddy Medball Sit Ups
Guys class kicking ass with the girls class warming up in the background!
AMRAP 5
Run (down and back)
High Skips
Run
Butt Kicks
Run
Shuffle
Run
Karaoke
With a dowel:
10-15 Dislocates
10-15 OH Squat
10-15 Dislocates in Squat
Mobility:
~ Banded Overhead
~ Banded Squat
~ Scorpion/Iron Cross
A. Overhead Squat
5-4-3-2-1-1-1, Climbing
B. "Ready, Go"
For time:
30 KB Swings (53/35)
30 Lunge Steps
90 Double Unders
20 KB Swings (53/35)
20 Lunge Steps
60 Double Unders
10 KB Swings (53/35)
10 Lunge Steps
30 Double Unders
4x500m Row, rest 1:45 between efforts
Perfect way to start the week
Row/Bike/Run 3:00
Barbell Warm Up
(Clean, Jerk, C&J transition)
Mobility:
~ Hamstring Stretch
~ Super Front Rack
~ Trap/Pec Release
A. Power Clean & Jerk - Heavy Single
B. "Bring Da Ruckus"
AMRAP 6:00
30 Burpees
Max reps Clean & Jerks @ 50% of A
Rest 3:00
AMRAP 5:00
25 Burpees
Clean & Jerks @ @ 60% of A
Rest 2:00
AMRAP 4:00
20 Burpees
Clean & Jerks @ 70% of A
10:00 Airdyne for max calories
Maglia shared her story, tell us about your CrossFIt journey!
Running/line drills around the gym
10 Good Mornings
10 Side Bends
10 Back Squats
10 Behind the neck press
Mobility:
~ Banded Hip
~ Banded Hamstring
~ Banded Couch
~ T Spine
A. Back Squat
E2M x 4 sets x 4 reps
B."Fenrir"
4 RFT:
15 Calorie Row
15 Back Squats (135/95)
15 Pull Ups
3 Rounds:
1:00 Double Unders
1:00 GHD Sit Ups
1:00 Strict HSPU