Thursday, March 1st, 2018

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
High Knees
Butt Kickers

Then

“Modified Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch

B) Strength/Skill

5 x 2
Hang Pwr Snatch @ 75%

Then

3 x 2
Tempo Snatch Pulls @ 85%

C) WOD

18 Min Amrap:

3 Kbs Swings 45/35
3 Box Jump Overs 24/20
200m Run
6 Kbs Swings 45/35
6 Box Jump Overs 24/20
200m Run
9 Kbs Swings 45/35
9 Box Jump Overs 24/20
200m Run

Keep going up by 3 until the end of 18 mins.

Wednesday, Feb. 28th, 2018

 

A) Warm Up

:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Side Lunges
Air Squats

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) WOD

Teams of 3:
7 Min Amrap:
50 Push Press 95/65
50 Push Press 115/75
AMRAP Push Press 135/95

rest 3 minutes

7 Min Amrap:
50 Front Squats 95/65
50 Front Squats 115/75
AMRAP Front Squats 135/95

rest 3 minutes

7 Min Amrap:
50 Hang Power Cleans 95/65
50 Hang Power Cleans 115/75
AMRAP Hang Power Cleans 135/95

Tuesday, Feb. 27th, 2018

 

A) Warm Up

1 Minute
Easy Row
Active Samson
Knuckle Drags

:45 Seconds
Medium Row
Active Spidermans
Single Leg Unweighted RDLs

:30 Seconds
Faster Row
Push-up to Down Dog
Pass Throughs

B) Strength/Skill

5 x 2
Clean and Jerks @ 75% (jerk only on the 2nd)

Then

3 x 2
Tempo Clean Pulls @ 85%

C) WOD

5 Rounds, On the 4:00

10 Pull-ups
12 Deadlifts (135/95)
16/12 Cal Row

 

 

Monday, Feb. 26th, 2018

 

A) Warm Up

250m Row

:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Then

“Modified Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch

B) Strength/Skill

3 x 2
Back Squats @ 75%

Then

5 x 2
Push Press @ 55%

C) WOD

7 RFT:

200m Run
20 Abmat Situps
10 Ovh Squats 75/55

Saturday, Feb. 24th, 2018

 

A) Warm Up

1 Minute
Easy Row
Active Spidermans
Pigeon Pose (:30 each side)

1 Minute
Medium Row
Active Samson
Ankle Stretch (:30 each side)

:30 Seconds
Fast Row
Air Squats
Overhead Stretch on Wall

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

Teams of 3:
AMRAP 20:

200 Meter Farmers Carry 45/35
75 Abmat Situps
200 Meter Farmers Carry 45/35
75 Wallballs 20/14

Teams of 3 workout, with partners alternating as they see fit.

Friday, Feb. 23rd, 2018

Come out tonight to cheer on your fellow crossfitters as they take on 18.1 at 7:30pm!!!

 

A) Warm Up

200m Run

:30 Seconds
Jumping Jacks
Active Samson
Walkouts
Air Squats
Active Spidermans
Side Lunges
Push-up to Down Dog

B) Strength/Skill

5 x 3
Bench Press @ 75%

C) WOD

18.1

Thursday, Feb. 22nd, 2018

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

B) Strength/Skill

5 x 2
Front Squats @ 70%

Then

5 x 2
Push Press @ 50%

C) WOD

15 Min Amrap:

100 Meter Run, 2 Kettlebell Swings 45/35
100 Meter Run, 4 Kettlebell Swings
100 Meter Run, 6 Kettlebell Swings
100 Meter Run, 8 Kettlebell Swings (53/35)
100 Meter Run, 10 Kettlebell Swings

Add two reps each round until the end of the 15 mins,
Score is how far you make it.

Wednesday, Feb. 21st, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog with Foot Pedals

Fast Row
Active Samson

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

5 x 2
Power Cleans @ 65%

Then

3 x 2
Tempo Clean Pulls @ 75%

C) WOD

4 Min Amrap:
27/21 Cal Row
21 Power Cleans 135/95
15 Burpee Box Jump Overs 24/20

Rest 4:00

4 Min Amrap:
27/21 Cal Row
21 Power Cleans 115/75
15 Burpee Box Jump Overs 24/20

Rest 4:00

4 Min Amrap:
27/21 Cal Row
21 Power Cleans 95/65
15 Burpee Box Jump Overs 24/20

Tuesday, Feb. 20th, 2018

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

Then

“Modified Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch

*Empty Barbell

B) Strength/Skill

5 x 2
Power Snatches @ 65%

Then

3 x 2
Tempo Snatch Pulls @ 75%

C) WOD

4 RFT:

15 Power Snatches 75/55
30 Double Unders
200 Meter Run

Monday, Feb. 19th, 2018

Image result for presidents day 2018

 

A) Warm Up

250m Row

:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) WOD

For Time:

30 Box Jumps 24/20
30 Chest to Bar Pull-ups
30 Kb Swings 45/35
30 Front Squats 115/75
30 Toes to Bar
30 Push Press 115/75
30 Deadlifts 115/75
30 Wallballs 20/14
30 Burpees
30 Double Unders