WOD – 012817

1. 2 sets :

  • walking lunge (across gym)
  • spiderman crawl
  • stretch

2. stamina conditioning

10-min each station

  1. 5 sets of 15 cal on rower
    • rest :30 second
  2. 4 sets : 100 m sprint + 15 kb swings
    • rest : 30 seconds
  3. 3 sets : 20 burpee box jumps
    • rest :30 seconds

*if you complete the work under the 10 min cap, rest the remaining time*

upon completion

  • practice double unders

WOD – 012716

1. 2 sets :

  • 15 air squats
  • 10 reverse lunges
  • 5 inch worms
  • 10 front squats (w/ PVC)
  • :30 hang off barbell (chin up grip)
  • stretch

2. paused front squats : 5 x 3 @ 70 – 80% of 3rm.

  • 3 second pause at bottom on coaches count.
  • upon completed warm-up/setup movements for wod

6 rounds

  • min 1 : 20 wall ball
  • min 2  : 10 chest to bar pull ups
  • min 3 : 10 dumbell snatch (total) (70/45)

*scale reps accordingly

WOD – 012617

1. 2 x 3 :

  • high pull
  • muscle clean
  • front squat
  • hang power clean
  • front squat
  • power clean
  • stretch

2.  10-min to warm up weight/setup for WOD.

  • 3 sets of : 2 touch n go power cleans (build to starting weight)
  • 2 sets : muscle ups (hardest progression)
    • setup scaling option during this time

running clock

min 00:00 – 8:00

emom :

  • 2 touch n go power cleans (athletes choice to increase weight)

min 12:00 – 22:00

  • 10 – 8 – 6 – 4 – 2 : power clean (155/105)
  • 5 – 4- 3 – 2 – 1 :muscle ups

scaling:

  • muscle ups
  • 3x reps of ring rows + ring dips (use rb if needed)

 

WOD – 012517

1. 2 sets :

  • 10 good mornings
  • 10 deadlift
  • 3 high pull
  • 3 muscle snatch
  • 3 ohs
  • 3 hang power snatch
  • 3 power snatch
  • stretch

emom – 6-min :

  • min 0 – 2 : 10 kipping
  • min 2 – 4 : 5 knees to elbow
  • min 4 – 6 : 3 – 5 toes to bar

then complete : (building to working weight)

  • 3 x 5 power snatch
  • 2 x 10 : deadlift

CrossFit Games 15.1a

9-min amrap

  • 15 t2b
  • 10 deadlift (115/75)
  • 5 power snatch (115/75)

upon completion ….  mobilize

  • 3-min seated straddle
  • 2-min lizard (each side)
  • 2-min seated forward fold

 

WOD – 012417

1. 2 sets :

  • 10 passthroughs
  • 10 ohs (narrow grip)
  • :30 dogward dog
  • 5 shoulder press
  • 5 push press
  • stretch

2. shoulder press : 5 x 4 @ 70-75%

5 rounds

2-min each station

  1. row 15 cal + 15 push press (95/65)
  2. 40 double unders + 20 box jumps overs

1-min rest

WOD – 012317

1. 2 sets :

  • 15 air squats
  • 10 groiners
  • 5 high pull (clean grip)
  • 5 muscle cleans
  • 5 front squats
  • 5 hang squat cleans
  • stretch

2. complete the following :

  • hspu – 3 sets of 3-5 reps at hardest progression
  • hang squat cleans : 3 x 3 (build to working weight)

2 rounds (20-min)

  • 30 hang squat cleans (135/95)
  • 30 burpees over the bar
  • 30 hspu

 

Happy 30th Birthday Coach Angela!

WOD – 012017

1. 2 sets :

  • across gym
    • walking lunge
    • side lunge
    • burpee broad jump
  • 50 double unders/2-min practice
  • stretch

4 rounds

2-min at each 

  1. row 20 cal + 10 burpees over rower
  2. 40 double unders + 20 kb swings (24/16)
  3. 100 m suicide sprint

WOD – 011916

1. 2 sets :

  • 15 air squats
  • 10 kossak
  • 5 muscle cleans
  • 5 clean drop (1/2)
  • 5 hang power cleans
  • stretch

2. complete the following :

  • hang power clean : 5 x 3 (increasing weight)
  • toes to bar : 2 x 8
  • hip mobility

3 rounds for time (14-min)

  • 21 hang power cleans (115/75)
  • 15 t2b
  • 9 burpees to target

 

 

WOD – 011817

1. 2 sets :

  • 10 passthroughs
  • :60 scorpion (each side)/2nd set puppy dog
  • OH DB walk 2x across gym
  • stretch

2. complete the following : (15-min)

  • 3 x 10 : single arm DB press
  • 3 sets : max handstand hold

5 rounds for time (16-min)

  • 10 DB snatch (60/40) (each arm)
  • 15 box jump overs