2/27/15 – Friday

IMG_0104
Warmup

500m Row
3 Rounds
10 Samson Stretch
10 ABMAT Sit-ups
10 Muscle Snatch

WOD
CrossFit Open 15.1
9-Minute AMRAP
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

CrossFit Open 15.1A
6-Minutes to Establish 1-RM Clean and Jerk

Recovery
Roll What Hurts

Posted in WOD

2/26/15 – Thursday

IMG_0102
Warmup

400m Run
2 Rounds
10 Behind Neck Press
10 OHS
10 T2B

Skill
Heaving Snatch Balance
Work up to a heavy single
Rest 3 minutes b/w attempts
Should be heavier than snatch

WOD
Karen
150 Wall-Ball Shots(20/14)

Recovery
Wall Quad Stretch

Posted in WOD

2/25/15 – Wednesday

IMG_0092
Warmup

500m Row
3 Rounds
30 Sec HS Hold
10 Push-ups
10 V-ups

Skill
Back Squat – 5×10
Use 60% of 1RM Back Squat
2 Minute rest between sets

WOD
12 Minute AMRAP
100m Sprint
5 HSPU
10 Burpees
15 Air Squats

Recovery
Wall Quad Stretch

Posted in WOD

2/24/15 – Tuesday

IMG_0091

Warm-up
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skill
Snatch (5-5-3-3-1-1)
Work up to 70%
5@70,5@75,3@80,3@85,1@90,1@95

WOD
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
(2:1 MU Prog.)

Recovery
Bar Smash Shoulders – 5 Minutes Per Shoulder

Posted in WOD

2/23/15 – Monday


IMG_0056Warmup

CrossFit Warmup

Skill
12 Minute EMOM
3 Hang Squat Cleans + 2 Squat Cleans
Use 70-75% of 1RM Clean

WOD
3 Rounds
9 Squat Cleans(115/75)
15 Push Press(115/75)

Recovery
Bar Smash Quads

Posted in WOD

2/20/15 – Friday

IMG_0086
Warmup

3 minute Jump Rope
3 Rounds
10 Pull-ups
10 ABMAT Sit-ups
10 Samson Stretch

Skill
Find 5RM Weighted pull-up

WOD
Tabata
Double Unders(1:1)
Push-ups
KBS(53/35)
Box Jumps(24/20)

Recovery
Roll What Hurts

Posted in WOD

2/19/15 – Thursday

IMG_0076
Warmup

3 Rounds
10 Goblet Squats
10 Hollow Rocks
30 Second HS Hold

Skill
Front Squat
1×5@ 75%
1×5@80%
1×5@ 85%
1×3@ 90%
1×3@ 95%
2-3 minute rest between sets

WOD
15 Minute AMRAP
6 HSPU
9 Squat Cleans(95/65)
12 Front Rack Lunges(95/65)

RX+ – (115/80)

Recovery
Wall Quad Stretch

Posted in WOD

2/18/15 – Wednesday

IMG_0081
Warmup

800m Run
3 Rounds
10 DB Press
10 Squat Jumps
10 Dislocates

Skill
10 minute EMOM
3 Push Press + 2 Push Jerk + 1 Split Jerk
Use 65-75% of 1RM Split Jerk

WOD
3 Rounds
36 Calorie Row
9 Push Jerks(135/95)

RX+ – (185/135)

Recovery
Mash Shoulders with Lacrosse Ball

Posted in WOD

2/17/15 – Tuesday


IMG_0076Warmup

Burgener Warmup
Skill Transfer Exercises

Skill
Death By T2B
Every minute you add a rep until you fail to get all reps completed in the minute
25 min max

WOD
2 Rounds
50 Double Unders(2:1)
35 ABMAT Sit-ups
25 Power Snatches(95/65)

RX+ – (115/95)

Recovery
Roll Lats

Posted in WOD

2/16/15 – Monday

IMG_0066Warmup
400m Run
2 Rounds
10 Walking Lunges
10 Hand-release PU
10 T2B

Skill
Back Squat
1×5@ 75%
1×5@ 80%
1×5@ 85%
1×3@ 90%
1×3@ 95%
2-3 minute rest between sets

WOD
5 Rounds
15 Wallball Shots(20/14)
15 Power Cleans(95/65)

Recovery
Roll Quads

Posted in WOD