Thursday, March 30, 2017
Class:
All
Workout Name:
Strength
Description:
Front squat
5 x 3
5 x 3
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Class:
All
Workout Name:
WOD
Description:
3 RFT
15 Push ups
15 Power snatch 95/65
200m Farmers carry 45/30
15 Push ups
15 Power snatch 95/65
200m Farmers carry 45/30
Performed by 1 athlete
Podium
Male RX:
16:56
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, March 28, 2017
Class:
All
Workout Name:
Mary
Description:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Performed by 1 athlete
Podium
Male RX:
5+20reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, March 23, 2017
Class:
All
Workout Name:
Skill work
Description:
Muscle up/pull up work
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
WOD
Description:
15 min EMOM
1. 1-3 rope climbs
2. 6 strict dips
3. 12 V-ups
1. 1-3 rope climbs
2. 6 strict dips
3. 12 V-ups
Performed by 1 athlete
Podium
Male RX:
5+0reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, March 22, 2017
Class:
All
Warmup:
Lap Run
Wod warmup
Wod warmup
Workout Name:
Strength
Description:
Barbell split squat
20 minutes to build to a heavy 2 reps/leg
20 minutes to build to a heavy 2 reps/leg
Class:
All
Workout Name:
WOD
Description:
15-12-9-6-3
Thrusters 95/65
KB Swings 53/35
Push ups
Thrusters 95/65
KB Swings 53/35
Push ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
9:37
Female Scaled:
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Tuesday, March 21, 2017
Class:
All
Warmup:
2 min get sweaty
Burgener Warmup & Skill Transfers
-----------------------------------------------
3 x Down & Finish
3 x Elbows High
3 x Muscle Snatch
1 each Drops 2-4-6
3 x Drops in the Hole
3 x BTN Push Press
3 x OHS
3 x Pressing Drop Snatch
3 x Heaving Drop Snatch
3 x Snatch Balance
Burgener Warmup & Skill Transfers
-----------------------------------------------
3 x Down & Finish
3 x Elbows High
3 x Muscle Snatch
1 each Drops 2-4-6
3 x Drops in the Hole
3 x BTN Push Press
3 x OHS
3 x Pressing Drop Snatch
3 x Heaving Drop Snatch
3 x Snatch Balance
Workout Name:
Strength/Skill
Description:
15 min of
2 Snatch balance
1 Overhead squat
2 Snatch balance
1 Overhead squat
Class:
All
Workout Name:
Barbell Tabata
Description:
Hang Power Snatch 135/95
OHS 95/65
Push Press 65/45
OHS 95/65
Push Press 65/45
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
111 reps
Female Scaled:
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Monday, March 20, 2017
Class:
All
Warmup:
Lap
Line Drills
- Frankenstein
- Spiderman
- Samson w/ twist
- Crab Walk
Line Drills
- Frankenstein
- Spiderman
- Samson w/ twist
- Crab Walk
Workout Name:
WOD
Description:
10RFT
7 C2B pull ups
9 Burpees
11 Wall ball
*30 min time cap*
7 C2B pull ups
9 Burpees
11 Wall ball
*30 min time cap*
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
30:00
Female Scaled:
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Class:
All
Workout Name:
Cindy
Description:
Complete 3 rounds:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Performed by 1 athlete
Podium
Male RX:
3+0reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, March 17, 2017
Class:
All
Warmup:
WOD recap and training
Workout Name:
CrossFit Open 17.4
Description:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
144 reps
Female Scaled:
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Thursday, March 16, 2017
Class:
All
Warmup:
3 min SU
Man Makers Progression
Man Makers Progression
Workout Name:
Lift
Description:
Back squat
5 x 3
5 x 3
Class:
All
Workout Name:
WOD
Description:
100 single unders (SU)
5 Man makers (MM)- 45/30
80 SU
4 MM
60 SU
3 MM
40 SU
2 MM
20 SU
1 MM
5 Man makers (MM)- 45/30
80 SU
4 MM
60 SU
3 MM
40 SU
2 MM
20 SU
1 MM
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
10:42
Female Scaled:
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