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WEDNESDAY WOD August 26, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg) Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progressi
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SUNDAY WOD August 23, 2015

WOD CROSSFIT + BOOTCAMP A. For Time 15 Pull Ups/Ring Rows 15 Burpee Box Jumps 250 m Run 10 Pull Ups/Ring Rows 10 Burpee Box Jumps 400 m Run 5 Pull Ups/Ring Rows 5 Burpee Box Jumps 800 m Run B. 8 Min Alternating EMOM Buy In A: 20 Double Unders or 40 Singles or 20 Tuck jumps Rest of A:
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WEDNESDAY WOD August 19, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Bench Press 6 Sets @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Perform the following reps and percentages: *
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TUESDAY WOD 6/9/15

CrossFIt WOD FITNESS Workout of the Day A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Single-Leg Hip Bridge x 10-12 reps each side @ 2011 Rest 60 seconds Supine Ring Row x 10-12 reps @ 2111 Rest 60 seconds B. Three rounds for time of: Run 200 Meters 12 Alternat
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THURSDAY WOD 6/4/15

CrossFit WOD PERFORMANCE + FITNESS   Workout of the Day A. EMOM (Every minute, on the minute) for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Sw
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WEDNESDAY WOD 6/3/15

CrossFit WOD FITNESS Workout of the Day A. 5 sets of: Front Squat x 6 reps @ 2011 (use more weight than you used on May 21, 2015.) Rest 60 seconds Double-Kettlebell Overhead Carry x 100 Meters Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Row 250 Me
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WEDNESDAY WOD 4/15/15

  CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility Bodyweight Warm Up Burgener Warm Up/Skill Transfer Skill: 3 Pos Snatch STRENGTH Oly work: Snatch(advanced)/Power Snatch (beginner, Novice) 3 sets of High Hang Snatch (Power Position 1) + Hang Snatch (Below Knee Position 2)
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SATURDAY WOD 4/11/15

SATURDAY PARTNER WOD!   CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 3 Mins for 3 sets: 3 High Bar Back Squats @ 95% PARTNER WOD Teams of 2 Complete: Buy in: 400 Meter Run with Plate.  (M-45#/ W-25#) Then Complete as a team: 200 Calories on Rower 100 Dumbbell Thruster
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WEDNESDAY WOD 4/8/15

  CrossFit WOD DYNAMIC WARM UP Run 400m Mobility Burgener Warm Up-Coach Led Skill Transfer Exercises-Coach Led 3x Snatch Balance 3x OHS 3x POS 1 Snatch (high hang) 3x POS 2 Snatch (below the knee) STRENGTH Oly work: Snatch(advanced)/Power Snatch (beginner, Novice) 3 sets of High
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TUESDAY WOD 4/7/15

CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up Skill: KB Snatch STRENGTH Every 90 seconds for 3 sets: 5 Push Presses @ 80% of 1RM METCON EMOTM for 12 mins: 10 KB Snatches (53#/35#) 20 M Sprint 5 Burpees     Boot Camp WOD CONDITIONING WOD #1 3 Rounds for
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