Wednesday 3/1/17

IMG_1771

6:00am, 6:00pm

Strength:

bench press deload

3 @ 70% of 1 Rep max for 2:00

4 @ 60% of 1 Rep max for 5:00

Rep out at 50% of 1 Rep max for 1:00

WOD 1:

all legs, :45/:15 of

– KB side to side squat

– reverse lunges

– dumbbell extensions

– banded hamstring curls

– body weight squats, hands behind head

– defensive side drill

1:00 rest, 2 rounds (13:00)

WOD 2: 

shoulders and abs

Minute 1: 4 wall walks

Minute 2: plank

Minute 3: 3 wall walks

Minute 4: plank

Minute 5: 2 walks

Minute 6: plank

 

 

Tuesday 2/28/17

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6:00am, 6:00pm

Skill Builder:

7:00 pull-ups (strict, kipping, butterfly)

WOD:

1:00 work/1:00 2 pull-ups then rest remainder of minute

– Jingle jangles

– 30-50 double unders

– dumbbell power cleans

Mobility:

6:00 mashing

6:00 static stretches (1:00 stretch each)

Monday 2/27/17

IMG_1757

 

6:00am, 6:00pm

Strength:

Hang squat Deload

2 @ 70% of 1 Rep max for 3:00

3 @ 50% of 1 Rep max for 4:00

5 @ 50% of 1 Rep max for 1:00

WOD:

21-15-9

Russian kettle bell swings

candlesticks

then

50 weighted front squats

for time

Sunday 2/26/17

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8:30am

Strength:

deadlift deload at 60% of 1 rep max

4 reps EMOTM for 7:00

snatch pull heavies

4 reps EMOTM for 3:00

snatch hold

:25 EMOTM for 2:00

WOD:

20 lateral bar jumps

10 floor presses

20 floor wipers

10 :02 holdback extensions

6 rounds

Friday 2/24/17

6:00am, 7:00am, 5:30pm

WOD:

“Open WOD 17.1″

20:00 to complete

10 dumbbell snatches

15 burpees box jumpovers

20 dumbbell snatches

15 box jumpovers

30 dumbbell snatches

15 burpees box jumpovers

40 dumbbell snatches

15 burpee box jumpovers

50 dumbbell snatches

15 burpee box jumpovers

*50/35lb

 

Thursday 2/23/17

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6:00am, 5:30pm, 6:30pm yoga

Skill:

5:00 skill of choice

6:00 weighted push-ups w/ partner assist

WOD:

“Jackie”

1,000m row

50 thrusters (45/35)

30 pull-ups

* athletes will start staggered- 4 estimated fastest rowers up first; next group 5:00 in

Core Work, time permitting

Tomorrow: the open WOD for week 1 is broadcasted at 8:00pm on games.crossfit.com. This will be the workout each Friday for the following 5 weeks, with the lift likely in the 2nd 1/2 of class. This year we have a small group officially participating, and it’s important for the community to be encouraging and cheer them on when they perform the WOD.