Archive for May, 2014

Saturday 5/17

Main – CrossFit Bring a Buddy on Saturdays. It’s Free! View Public Whiteboard Warm-up (No Measure) Roller pad – 3 mins 20 Jumping jacks 15 Air squats 10 Box jumps Cobra stretch 30 seconds Samson stretch 15 seconds each leg Band stretches 2 sprint ladders…

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Friday 5/16

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 good mornings 30 second plank hold 30 second cobra stretch 15 box dips 15 leg kicks (each leg) 1 minute jump rope 1 minute arm circles 3 sprint ladders (5, 10, 15, 20 meters) Skill…

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Thursday 5/15

Main – CrossFit View Public Whiteboard Warm-up 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 Skill Pistols (2-2-2-2-2+) Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute…

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Wednesday 5/14

Main – CrossFit View Public Whiteboard (No Measure) With a PVC pipe: 10 pass thru 10 overhead squat 10 thruster 10 snatch balance 10 push press 10 push jerk 1 min double unders 20 sit ups 20 lunges w/ bumper plate (25/10#) Weightlifting Clean (3-3-3-3)…

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Tuesday 5/13/14

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3-5 minutes foam roller / lacrosse balls 15 PVC pass thrus 15 Slam balls (25/15) 15 Box dips -focus on full depth 15 Good mornings with pvc or barbell 10 One-leg Romanian deadlift (each leg) 35/26#…

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Monday 5/12/14

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Resistance band stretches 300M Row 20 Jumping jacks 20 Sit ups 30 second handstand hold 10 Pull ups 10 Ring dips 10 Ring rows Skill L-Sit (For maximum time) Metcon Diane (Time) 21-15-9 Deadlifts, 225# /…

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Saturday 5/10/14 Partner WOD!

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Roller pad/lacrosse balls for mobilty 5 pushups 10 walking lunges 15 squats 20 partner med ball sit ups 25 box jumps or step ups 30 seconds holding in plank position Metcon Partner Filthy Fifty (Time) Start…

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Friday 5/09/14

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 500M Row Junkyard dog 30 double unders (90 singles) Skill Bench Press (3-3-3 @ 75% of 1RM) If you haven’t established a 1RM for bench press, work up to one. Metcon 1000m Row (Time) Max Effort…

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On Ramp #5

Main – On Ramp – Fundamentals View Public Whiteboard Warm-up Warm-up (No Measure) Roller pad 3 mins Shoulder mobility circuit 15 Mountain climbers 10 Grasshoppers (2:1) KB Farmer carry 50 ft each arm 15 sit ups 15 box jumps/step ups Review: Burgener warm up Lunge…

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On Ramp #4

Main – On Ramp – Fundamentals View Public Whiteboard Warm-up Warm-up (No Measure) Roller pad 3-5 mins 15 PVC pass thrus 30 seconds Samson stretch (L/R) 10 push ups 15 sit ups 20 box step ups (24/20″) 200M row Metcon Metcon (Time) 400M run 10…

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Thursday 5/8/14

Main – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat…

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Wednesday 5/7/14

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3-5 minutes on roller pad/lacrosse balls 200M run 50ft Farmer Carry each hand (53/35#) Jump rope: 50 double unders/150 singles 15 Knees to Elbows Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups…

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