Archive | November, 2016

Thursday’s WOD

Warm-up:

EMOM 12, alternating:
a) 15-25 Double Unders OR 50-75 Single Unders
b) 0:30-0:45 Front Plank
c) 4-6 Ring Row + Ring Row + Sit Back

Gymnastics:

Every 4 Minutes x 5 Sets:
3-5 Muscle-Ups
5-10 Strict Toes-to-Bar
10-15 Back Extensions

WOD:

“Annie”
50-40-30-20-10 For Time:
Double Unders
Anchored Sit-Ups

TIMECAP: 13:00

Extra Work: Snatch 2RM, then 3×1 @ 2RM load

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Wednesday’s WOD

Warm-up

5 Complexes of:

Power Clean + Front Squat + Clean + Power Jerk + Split Jerk

Strength:

Every Minute for 20 Minutes:
1 Clean & Jerk

WOD:

CrossFit Games Open Event 15.1

AMRAP 9:
5 Snatches, 115#/75#
10 Deadlifts, 115#/75#
15 Toes-to-Bar

Follow 2015 Open standards as precisely as possible.

Extra Work: Overhead Squat 1RM

 

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Tuesday’s WOD

Warm-Up:

Jog 400m
then,
3 Sets:
50′ High Knees
50′ Buttkickers
50′ Carioca

Run 200m (at approximate starting pace for time trial)

Rest 2-3 minutes before beginning time trial

Endurance:

Run 2 Mile Time Trial

WOD:

3 Rounds For Time:
10 Bar Muscle-Ups
10 Burpees

TIMECAP: 5:00

 

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Monday’s WOD

Warm-up:

Every 90 seconds x 6 Sets:
a) 1:20 Rowing
b) 5 Muscle Snatch + 5 Power Snatch + 5 Snatch

Strength:

Every Minute for 20 Minutes:
1 Snatch

WOD: 

With Partner:
Partner A: Row 750m
Partner B: Max Dumbbell Snatch while Partner A rows, moderately heavy
Switch partners, then repeat at 500m and 250m

Score for this workout is time to completion, minus two seconds for every snatch performed. Recommended Rx’d loads for dumbbell snatch 55#/35#.

TIMECAP: 18:00

Extra Work: Push Press w/Pause @ top 2RM

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Wednesday’s WOD:

Warm-up:

EMOM 12, alternating:
a) 5 Power Clean + 5 Front Squat +5 Clean
b) 10 Russian Kettlebell Swings, light-to-moderate
c) 25′ Bear Walk

Strength:

Clean 2RM, then 90%x2x2

WOD:

“Diane”
21-15-9 For Time:
Deadlift, 225#/155#
Handstand Pushups

Compare this to week of 160613, or this last time your gym did “Diane”. If possible, scale workout in the same manner for each athlete.

TIMECAP: 5:00

Extra Work: Bench Press 3RM, then 90%x3x3

Thanksgiving Week Schedule

Wednesday will have regularly scheduled classes. Thursday will be members only 9:30 class. Friday Closed with an Open Gym from 3-5pm. Saturday is a normal guest Saturday at 9:30.

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