Thursday 3.24.2016

These ladies don't mess around with their cash out! Focus for days!

Warm Up

Coach's Choice

Workout

A. BTN Snatch Grip Push Press 5x2, across
*Focusing on building stability and confidence in the overhead lock out position

B. "Calves, Cash, Stache and Glasses"
Teams of two, AMRAP 16:00
1k Row
200m Shuttle Runs*
300 Double Unders/300 Single Unders
*Alternate trips of down and back the length of the rig (20m) for ten total trips (200m)

C. Mobilize and Socialize

Wednesday 3.23.2016

Did you stretch your hamstrings yet today?

Warm Up

EMOM 6
Evens: 5 Burpees + Shuttle run (half way and back, all the way and back)
Odds: 5 Jump Squats + Shuttle Run (half way and back, all the way and back)

Barbell Warmup
(Front Squat, Press, Thruster)

Mobility:
~ Super Couch
~ Banded Squat
~ Quad Smash
~ Individual

Workout

A. Thruster - Build to a MODEARTE double (out of the rack)

B. "Olive Juice"
EMOM x 15
Min 1: 15 KB Swings (70/53)
Min 2: 10 Burpees
Min 3: 5 Thrusters (115/75)

C. Accrue 5:00 in weighted plank hold (you choose weight)

 

Tuesday 3.22.2016

Never a dull moment... Thanks for the assisted Hand Release Push Up demo Lumi!

Never a dull moment... Thanks for the assisted Hand Release Push Up demo Lumi!

Warm Up

Row 750m
+
Frankenstein Walk
Spiderman Walk
Ninja Lunge
Burpee Broad Jump

Mobility:
~ Dislocates/Ganndalf
~ Kicks
~ Hamstring/Adductor/Hip Flexor (off box)

Workout

A. Hang Snatch Wave
EMOM x 9
Min 1-3: 3 Hang Snatches
Min 4-6: 2 Hang Snatches
Min 7-9: 1 Hang Snatch

B. "Uprising"
4 RFT:
12 Box Jumps
12 Hang Snatch (95/65)
12 Pull Ups

C. Tabata Flutter Kicks x 8 rounds

Monday 3.21.2016

No big deal, just warming up

No big deal, just warming up

Warm Up

3 Rounds
:45 Row/:15 Rest
:45 Jump Rope/:15 Rest

Barbell Warm Up
(PClean/FSquat/Clean)

Mobility
~ Banded Hip/Hamstring/Squat
~ Calf
~ Pec/Trap release
~ Individual

Workout

"False Alarm"
AMRAP 13:00
30 Double Unders
15 Squat Cleans (135/95)
15 Ring Dips

OR 

16.4

Wednesday 3.16.2016

Almost candid

Warm Up

Run 400m as a class
Then:
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Barbell Warmup

Mobility:
~ Calf
~ Trap/Pec Release
~ Hamstring/Lat Smash
~ Individual

Workout

"Galapagos"
Teams of two, AMRAP 20
400m Run (Alternate every 100m)
40 Hang Power Cleans (115/75)
40 Push Press (115/75)
40 Box Jumps (24/20)

Tuesday 3.15.2016

#TeamPiccolo

Warm Up

Wall Ball Relays
(Run, Skip, Bear Crawl, reverse bear crawl, high knees, etc)

Barbell Warm Up

Dowel Mobility:
~ Dislocates/Gandalf
~ Hip flexor
~ Hamstring/Adductor
~ Individual
 

Workout

A. Deadlift - Build to a smooth set of 3, NOT A 3RM

B. "Pick Six"
4 RFT:
15 Wall Balls (20/14)
12 Deadlifts (185/125)
9 HSPU
25 Double Unders

C. Airdyne Intervals
5 x :20 (hard) / :40 (light)

 

Monday 3.14.2016

Stronger together

Warm Up

Row 750m
+
15-12-9
KB Swings(light)
Air Squat
Push Up

Mobility:
~ Kicks
~ Chest Opener
~ Banded Hip
~ Individual

Workout

A. "Ready, Go"
2 rounds, each for time:
250m Row
15 KB Swings (70/53)
25 Burpees
15 KB Swings (70/53)
250m Row
-Rest 5:00 between rounds-
*These should be all out efforts

OR…

Redo 16.3

B. Front Squat 6x2, across

C. Tabata V-Ups/Plank Holds x 8 rounds, 4 each - alternating

Thursday 3.10.2016

Can it be like this forever?

Warm Up

4:00 Row/Bike/Shuttle Run*
EMOM 3 Burpees including minute 4

Barbell Review

Mobility:
~ Kicks
~ Chest/Shoulder Opener (on rig)
~ Pec Release
~ Individual

Workout

A. Bench Press 5x3, Climbing

B. Teams of two, AMRAP 15:00
20-40-60-80-100-etc.
Calorie Row
Sit Ups
Push Ups

Wednesday 3.9.2016

See you at the gym!

Warm Up

300m Indian Run with med ball (if big class, go until everyone has run to the front)

Line Drills:
Butt Kicks
High Skips
Duck Walk
Ninja Lunge

Mobility:
~ Dislocates/Gandalf
~ Banded Hip/Squat
~ Calf
~ Individual

WOD Prep

Workout

A. E5M x 5 Rounds
200m Run
15 OH Squats
10 HSPU
5/3 Muscle Ups OR 10 C2B

B. Mobility

Tuesday 3.8.2016

Organized chaos... GREAT work tonight!

Warm Up

Row 500m
+
3 rounds
5 Push Ups
10 Box Jumps/Step Ups
15 Sit Ups

Barbell Prep

Mobility:
~Couch Stretch
~Hamstring/Adductor (off box)
~Pec Release
~Individual

Workout

A. Build to a heavy complex:
3 Deadlifts + 3 Hang Power Cleans + 3 Push Press

B. "Gridlines"
For Time:
25-20-15
Calorie Row
Deadlifts (225/155)|
Box Jumps (24/20)

C. Dumbbell Rows 3x10 per arm

Monday 3.7.2016

Best part of the weekend! Can't ban these guns ;) 

Warm Up

3:00 Row/Bike/Run 

Knee Squeeze
Ninja Lunge
Spiderman Walk
Frankenstein Walk

W/Empty Bar:
10 Good Mornings
10 Side Bends
10 BTN Strict Press
10 BAck Squats

Mobility:
~ Kicks
~ Banded Hip/Hamstring/Couch
~ Individual

Workout

A. Back Squat
EMOM x 9, climbing each time the reps increase - NOT each set
Min 1-3: 3 Reps
Min 4-6: 2 Rep
Min 7-9: 1 Rep

B. "Enchanted"
AMRAP 10:00
7 Burpees
14 Wall Balls (20/14)
21 KB Swings (53/35)
OR…
Redo 16.2

C. 10:00 Airdyne
E2M = 15 Sit Ups

Friday 3.4.2016

Who needs space?

Workout

16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Variations available at http://games.crossfit.com/workouts/the-open

Thursday 3.3.2016

Patty's first Open WOD as a 55+ masters competitor and she did it at the home gym of the 2014 55+ masters 2nd place games finisher. Not too shabby!

Warm Up

Coach's Choice

Workout

Teams of two, AMRAP 20:00:
50 Wall Balls
10 Bear Crawl Trips (Down & Back = 1)
50 Buddy Med Ball Sit Ups
10 Shuttle Runs (Down & Back = 1)

Wednesday 3.2.2016

See you at the gym!

Warm Up

Against an 8:00 Clock:
3:00 Running/line drills in a circle
5:00 AMRAP Cindy

Barbell Review

Mobility:
~ Banded OH
~ Banded Bully
~ Banded Front Rack
~ Individual

Workout

A.  Split Jerk, build to a heavy double

B. "Cement Mixer"
AMRAP 12:00
10 KB Swings (70/53)
10 Push Ups
10 Pull Ups

C. Row, 2 x 1000m Rest 1:1

 

Tuesday 3.1.2016

Jo-Nathan crushing his 16.1 C2Bs

Warm Up

Row 500
+
3 Rounds
10 Snatch Grip DL
10 Snatch Grip BB Rows
10 BTN Snatch Grip PP

Barbell Review

Mobility:
~ Dislocates/Gandalf
~ Hamstring/adductor (w/dowel)
~ Knee Squeeze/TV Stretch

Workout

A. Snatch Wave
EMOM x 9
Min 1: 5 TnG Snatches
Min 2: 5 TnG Snatches
Min 3: 5 TnG Snatches
Min 4: 3 TnG Snatches
Min 5: 3 TnG Snatches
Min 6: 3 TnG Snatches
Min 7: Heavy Single
Min 8: Heavy Single
Min 9: Heavy Single

B. "Fuzzy Navel"
4 RFT
20 Calorie Row
15 T2B
10 Power Snatch (135/95)

C. EMOM 15
2 Muscle Ups/ 5-7 Ring Dips

Monday 2.29.2016

Noah took a break from building his Arc to join us for 16.1

Noah took a break from building his Arc to join us for 16.1

Warm Up

Row 750m
+
3 Rounds of:
6 Push Ups
8 Box Jumps
10 Air Squats

Barbell Warm Up

Mobility:
~ Banded Hip
~ Banded Hamstring
~ Banded Squat
~ Banded OH

Workout

A. "Bullseye"
For time:
15-12-9-6-3
Thruster (115/75)
Box Jump Over (24/20)
*30 Double Unders after each round

B. Back Squat 4x2, Across

C. Airdyne x 10:00 (easy)
E2M = 5 Strict HSPU + 5 Strict Pull Up

 

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