Archive for May, 2014

On Ramp #3

Main – On Ramp – Fundamentals 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 Metcon Metcon (Time) 3 rounds: 200M row 5 KTE 5 DB push…

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On Ramp #3

Main – On Ramp – Fundamentals 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…

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On Ramp WOD #2

Main – On Ramp – Fundamentals View Public Whiteboard Warm-up Warm-up (No Measure) 200M jog DROM Group stretch Metcon Metcon (Time) 2 Rounds for time: 200 M Row 10 Thrusters Lunge 30 ft. 10 Push Press 10 Jumping pull-ups

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Tuesday 5/6/14

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Mobility work (foam roller) Low Back- 10-20 passes Mid Back- 10-20 passes Hamstrings-10-20 passes Quads10-20 passes I-Band10-20 passes Calves-10-20 passes Lacrosse Ball Upper traps-1-2 min per side Iliac Crest-1-2 min per side Glutes-1-2 min per side…

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On Ramp WOD #1

Main – On Ramp – Fundamentals View Public Whiteboard Metcon Metcon (Time) 200 M Run then 15-12-9 reps of Squat Pushup Body Row then 200 M Run

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Cinco de Mayo WOD 5/5/14

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 Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# /…

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Saturday 5/3/14 Partner WOD

Main – CrossFit Except for the run, one partner at a time does each movement while the other partner rests. Partners run together, each carrying a med ball or bumper plate. View Public Whiteboard Metcon Metcon (AMRAP – Rounds) 20 Minute AMRAP: 20 Push-Ups 20…

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Friday 5/02/2014

Main – CrossFit View Public Whiteboard Warm-up (No Measure) WARMUP Foam roller/ Lacrosse balls 5 min 400 m row 10 good mornings 20 supermans 30 box step ups Group stretch Metcon Metcon (Time) WOD Four Rounds for Time Run 400 m 15 Pull ups 20…

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