Monday, February 29, 2016

3/1/16


  • warmup: power clean tech work

  • A. High hang, mid thigh hang, below knee hang power clean at 70% 5x1

  • B. 1 minute on, 1 minute off x5

  • 30 double unders / 40 singles
  • AMRAP with time remaining Squat Snatch (155/105)

  • rest 3 minutes

  • 4 rounds

  • 30 double unders / 40 singles
  • Squat Snatch (155/105)

Sunday, February 28, 2016

2/29/16 - Mary or Cindy


  • warmup: ankle mobility then power snatch technique work

  • A. Power Snatch (1RM for day in 15 minutes)

  • B. 20 minute AMRAP of one of the following

  • Cindy 

  • 5 pullups
  • 10 pushups
  • 15 air squats

  • or Mary

  • 5 HSPU
  • 10 alt. Pistols
  • 15 pullups

Friday, February 26, 2016

2/27/16


  • coaches warmup

  • partner wod, 2 or 3 people

  • 7 rounds

  • 20 Push Press (95/65) (or KB for BC)
  • 20 KB American Swings (70/53)
  • 200 M run buddy carry / scale down to running together if needed

Thursday, February 25, 2016

2/26/16 - Open WOD 16.1


  • WARMUP

  • teams lined up in similar count.

  • One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back...etc

  • do this until everyone has finished the combo TWICE
  • SAVE
  •  
  • A. hip mobility (The Training Pit)

  •  
  • B. CrossFit Games Open 16.1

  • 20 Minute AMRAP

  • 25 Ft OH Walking Lunge 95#/65#
  • 8 Bar Facing Burpees
  • 25 Ft OH Walking Lunge
  • 8 C2B Pull-Ups

  • *Jump over the bar after each burpee
  • *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Wednesday, February 24, 2016

2/25/16


  • A. Clean Shrug Pull 5-3-3-1-1

  • B. 3 rounds

  • 13 Toes To Bar
  • 3 Rope Climb / modify only going up 2 pulls (which varies per individual)  OR seated to standing modification
  • 400 m run

  • C. 20 (10 L / 10 R) turkish getups - AHAP


Tuesday, February 23, 2016

2/24/16 - Open WOD 11.2


  • warmup - snatch tech work

  • A. Squat Snatch 1RM, 15 min cap

  • B. ankle mobility

  • C. 15min AMRAP

  • 9 Deadlifts (155/100lbs)
  • 12 Pushups (Hand Release)
  • 15 Box Jumps (24"/20")

Monday, February 22, 2016

2/23/16 - Open WOD 12.5


  • A. Pendlay Row 3-3-3-3-3

  • B. Complete as many reps as possible in 7 minutes following the rep scheme below:
  • (100/65) Thruster, 3 reps
  • 3 Chest to bar Pullups
  • (100/65) Thruster, 6 reps
  • 6 Chest to bar Pull-ups
  • 100 pound Thruster, 9 reps
  • 9 Chest to bar Pull-ups
  • 100 pound Thruster, 12 reps
  • 12 Chest to bar Pull-ups
  • 100 pound Thruster, 15 reps
  • 15 Chest to bar Pull-ups
  • 100 pound Thruster, 18 reps
  • 18 Chest to bar Pull-ups
  • 100 pound Thruster, 21 reps
  • 21 Chest to bar Pull-ups...
  • This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

  • ** rest 5 minutes**

  • C. AMRAP 7 minutes

  • 12 Thrusters (100/65)
  • 3 Bar muscle ups / modify to 3 C2B pullups

Sunday, February 21, 2016

2/22/16 - Grace


  • A. Front Squat 5-3-3-1-1

  • B. Grace

  • 30 clean (any kind) and jerk (135/95)

  • rest 3 minutes

  • C. 6 rounds

  • 250 M row
  • 20 KB russian swings (70/53)
  • 30 Double unders

Friday, February 19, 2016

2/20/16


  • 1000 M Row / 800 M Run
  • 50 Box Jumps (24"/20")
  • 50 Front / Goblet Squat (115/75)
  • 1000 M Row / 800 M Run

Thursday, February 18, 2016

2/19/16


  • A. Band Sprints 40 M x3 per athlete 
  • *2 minute rest after each set

  • B. AMRAP 20

  • 10 Burpees
  • 10 / 7 Bike cals
  • 10 Med Ball Situps (20/14)


Wednesday, February 17, 2016

2/18/16


  • A. Weighted Pushups 3-3-3-3-3

  • B. 3 rounds

  • 400 M run
  • 30 pullups
  • 10 OHS (135/95)

  • C. Hollow Rock accumulate 3 minute hold on running clock


Tuesday, February 16, 2016

2/17/16 - Open 11.3


  • A. Deadlift 3-3-3-3-3

  • B. AMRAP 5 minutes of:

  • Squat clean (165/110)
  • Jerk (165/110)

  • **note: may Cluster (clean into thruster)

  • ** 3 minute rest

  • C. 2 rounds

  • 100 double unders / or lateral hops / 200 singles / 
  • 3 rope climbs / modified seated to standing or half way up

Monday, February 15, 2016

2/16/16 - Open WOD 14.4


  • warmup

  • 400M run
  • 10 good mornings (empty bar)
  • 10 hang power cleans
  • 10 thrusters

  • A. Reverse Lunge 5x3 (per leg) (10 minute cap)

  • B. skill work: fine tune t2b or ring MU depending on athlete group (10 minutes)

  • C. Open WOD 14.4 - 14 minute AMRAP

  • 60-calorie row 
  • 50 toes-to-bars
  • 40 wall-ball shots (men:20 & 10 ft / women 14# & 9 ft)
  • 30 cleans (135/95)
  • 20 muscle-ups

2/15/16 - JT


  • warmup: squat clean and jerk technique

  • A. Squat Clean and Jerk 1RM in 15 mintues

  • B. JT > 21-15-9

  • HSPU
  • Ring dips
  • Push-ups

Friday, February 12, 2016

2/13/16


  • coaches warmup

  • 5 rounds

  • 5 bar muscle up (rx) / 5 C2B pullups work on pulling high for bar MU transition/ Ring Row for BC
  • 10 Kb russian (70/53)
  • 15 Air Squats
  • 200 M run with wall hurdle


Thursday, February 11, 2016

2/12/16

  • 20 min AMRAP

  • Teams of 2 or 3
  • in the time in takes partner 3 to run 400M, partners 1 and 2 will row (max cal) and sled push max distance (50M up and 50M back)

  • *set up rowers outside for easier transition

  • partner 1: Sled Push (heavy but keep feet moving)
  • partner 2: Row for calories
  • partner 3: 400 M Run

  • *rotate after each 400M run

Tuesday, February 9, 2016

2/11/16


  • A. Shoulder Press: 5-3-3-1-1

  • B. Skill: Rope Climb

  • C. EMOM 12

  • 3 Deadlift (275/175)
  • 6 Box Jumps (30"/24")
  • 1 Rope Climb / seated modified / 3x strict pullups

  • rest 3 minutes

  • D. 50 Bike Cals for time

2/10/16 - Open WOD 14.1

A. Floor Press 5-3-3-1-1

B. Complete as many rounds and reps as possible in 10 minutes of:

30 double-unders
15 power snatches (75/45)

**rest 4 minutes**

C. core/skill work EMOM 6

Min 1: accumulate 20 sec L-sit (any style)
Min 2: 3 bar muscle ups or skill work progressions

Monday, February 8, 2016

2/9/16


  • WARMUP

  • 2  rounds not for time

  • 10 DL
  • 10 pocket hang power cleans
  • 10 front squats
  • 10 good mornings

  • *performed with an empty bar*

  • A. Romanian Deadlift 5-5-5-5-5

  • B. 21-18-15-12-9-6-3 reps for time of:

  • thrusters (95/65)
  • Burpees

Sunday, February 7, 2016

2/8/16 - Helen


  • warmup: snatch position warmup

  • A. POWER Snatch Position work (pause high hang, mid thigh, below knee) 70% 5x1 per complex

  • B. Helen

  • 3 Rounds  
  • 400m Run  
  • 21 Kettlebell American Swings 53# / 35#  
  • 12 Pullups

Friday, February 5, 2016

2/6/16


  • warmup: coaches choice

  • teams of 2

  • 6 rounds

  • 40 wall ball Med ball team toss over pullup bar, choose height each team, 20 per teammate

  • **(face each other on opposite ends of pullup bar, perform wall ball and throw over pullup bar to teammate)

  • 400 Med Ball run switch as needed

Thursday, February 4, 2016

2/5/16


  • warmup: 250M row steady pace

  • A. 500M row relay x3 per person, switch teams if necessary

  • B. Tabata 20 seconds on, 10 seconds off 

  • x8 per movement before advancing to the next movement.

  • KB swings (53/35)
  • single KB front rack lunges (53/35)
  • bike calories
  • situps

Wednesday, February 3, 2016

2/4/16


  • Warmup with Empty Bar

  • 3 rounds

  • 5 good mornings
  • 5 snatch grip behind the neck STRICT press
  • 5 OHS

  • A. Back Squat 5-5-5-5-5

  • B. 

  • 1-2-3-4-5-6-7-8
  • Squat Snatch (165/95) *Rx or AHAP (as heavy as possible)

  • *30 double unders after each snatch set. Use these sets to practice dubs if you do not yet have them OR you can scale the reps down to 20 or even 10. The idea is to practice these until the CrossFit open comes around in just 4 weeks!

  • C. cool down: 1 min plank/rest x5

Tuesday, February 2, 2016

2/3/16 - Open WOD 12.3


  • Air Squats, strict T2B, 100 M run (The Training Pit)

  • WARMUP

  • 3 rounds

  • 7 air squats
  • 5 strict toes to bar
  • 100 M run

  • A. Shoulder and Ankle mobility work
  • B. Skill work - Toes To Bar

  • C. Open WOD 12.3 (go hard on this test)

  • 18 Minute AMRAP of:

  • 15 Box Jumps (24"/20")
  • 12 Shoulder to Overhead (115/75)
  • 9 ToesToBar (T2B)

Monday, February 1, 2016

2/2/16


  • A. Push Press 3-3-3-3-3

  • B. 6 rounds

  • 5 Front Squats (205/125)
  • 3 Ring Muscle Ups / 2x C2B

  • rest 5 minutes

  • C. Row 2k (as fast as possible)