Archive for August, 2016

20160901 Thursday Open Wod

Posted: August 31, 2016 by courtland07 in Uncategorized

As a reminder the Friday and Monday classes will be held at 1000 because of the holiday and down days. 

SSS

3 Sets of:

 1:00 Left Leg Split

 1:00 Right Leg Split

WOD

Isabel

30 Snatches for time (135/115)

SCALE

Bar weight -> as needed.  Goal should be lower than 10 min time for WOD

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20160831 Wednesday Open Wod

Posted: August 30, 2016 by courtland07 in Uncategorized

SSS

Accumulate 10:00 of work on:

 20 Hollow Rocks

 20 Superman Rocks

 10 Broad Jumps

WOD

15min AMRAP

5 Pull up

5 Deadlift 105/75

5 Cleans 105/75

SCALE

Bar weight -> 95/65

Pull Ups – Ring rows

20160830 Tuesday Open Wod

Posted: August 29, 2016 by courtland07 in Uncategorized

SSS

10:00 of Flexibility Work:

 Bridge x 5

 Pancake x :30

 Hang at bottom of a dip x :20

WOD

3 sets

400m run w/ 2 minute rest

Goal: take 15 seconds off every round

SCALE

Run -> 500m row

20160829 Monday Open Wod

Posted: August 28, 2016 by courtland07 in Uncategorized

Major shoutouts to Sonja and Matt on completing their L1 this weekend. Welcome to the coaching team and we look forward to seeing you grow. 

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SSS

10min AMRAP

8 Alt Dumbbell snatches 65/35

20 Double Unders

WOD

4 Sets of:

  • Push Up x 15

  • Strict Chin Up x 10

  • High Box Jump x 5 (30/24)

SCALE

DB snatch ->45/25

2:1 single to double

Push ups ->off box or bench

Strict chins – banded

BJ – 26/22 ->24/20 -> 20/16

20160827 Saturday Open Wod

Posted: August 26, 2016 by courtland07 in Uncategorized

SSS

PREP FOR WOD

WOD

Crossfit Total 2

The sum of 3 attempts each of :

Clean, Bench, and Overhead Squat

20160826 Friday Open Wod

Posted: August 25, 2016 by courtland07 in Uncategorized

SSS

Mobility (Post WoD)

Joe DeFranco’s “Limber 11” (flexibility routine)

WOD

TOTF Chipper

200m Run

20 Wallball

15 Box Jump

10 Thrusters (95/55)

15 Kettlebell Swings 53/35

20 Burppes

200 Contacts with jump rope

SCALE

none

Class Cancelled 

Posted: August 25, 2016 by courtland07 in Uncategorized

The 1630 class is cancelled today.