Archive for March, 2016

20160331- Thursday Open WOD

Posted: March 30, 2016 by courtland07 in Uncategorized

SSS

Shoulder mobility work

WOD

30 min AMRAP

40m Bear Crawl

20 butterfly sit-ups

40m Crab Walk

20 KB swings (1.5/1)

SCALING OPTIONS

Upscale: GHD sit-up

                  2pood KB

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20160330- Wednesday Open WOD

Posted: March 29, 2016 by courtland07 in Uncategorized

SSS

Stones technique and work

WOD

Yoke technique and work

Farmer carry technique and work

 

20160329- Tuesday Open WOD

Posted: March 28, 2016 by courtland07 in Uncategorized

SSS

Front squat (1210): 1-1-1-1-1

WOD

3-6-9-12-15

Ring Dips

15-12-9-6-3

Pull-ups

SCALING OPTIONS

Dips: Bar dips

Pull-ups: Ring rows

Upscale: CTB Pull-ups

20160328- Monday Open WOD

Posted: March 27, 2016 by courtland07 in Uncategorized

SSS

Turkish Get-up Technique

(work towards heaviest able)

WOD

Seven 3-minute rounds of:

200m sprint

Rest for remainder of each round

SCALING OPTIONS

250m row

20160325- Friday 16.5 CF Open WOD

Posted: March 24, 2016 by courtland07 in Uncategorized

The time has come for the last and final workout of the the 2016 Crossfit Open and it is a crusher. Two of the most grueling movements in the Crossfit arsenal for us to enjoy. Good luck and just keep moving. Thinks shark in water or maybe Dory from finding Nemo. Singing to yourself “just keep moving, just keep moving, just keep moving moving moving. – Coach Courtland

Don’t forget FNL kicks off at 1800 be there so we can be miserable together.

20160324-Thursday Open WOD

Posted: March 23, 2016 by courtland07 in Uncategorized

SSS

Mobility work

WOD

Recovery WOD: 5 rounds NOT for time

500m row

5 pullups

10 pushups

15 air squats

 

20160323- Wednesday Open WOD

Posted: March 22, 2016 by courtland07 in Uncategorized

SSS

10 min EMOM:

3 Bench press @50-60% 1RM

WOD

For time

1 lap walking lunges

SCALING OPTIONS

WOD: 400 or 200m