Friday

growWOD:
A. EOMOTM x 10 min (5 rounds)
10-8-6-4-2 push press. Increasing weight each round to a solid heavy double pushpress. Use these % from your 3rm strict press from last cycle if possible:
10@60-70%, 8@70-80%, 6@80-90%, 4@90-100%, 2@110-120%

B. AMRAP 5 min: Ascending ladder
5 double unders, 2 box jumps (24,20)
10 DU, 4 box jumps
15 DU, 6 box jumps
20 DU, 8 Box jumps
25 DU, 10 box jumps… etc.

Thursday

"The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super—potent metabolic conditioning tool with an enormous potential for increasing athletic performance.” - Greg Glassman

“The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super—potent metabolic conditioning tool with an enormous potential for increasing athletic performance.” – Greg Glassman

WOD:
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Burpees

Rest 3 minutes

In teams of two, alternate every 10 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots (20# 10′, 14# 9′)

Wednesday

Shaun demonstrates the rack position for shoulder press for his On Ramp class. Want to get started with CrossFit? Sign up for On Ramp today!

Shaun demonstrates positioning for the shoulder press in On Ramp class. Want to get started with CrossFit and learn movements like this? Our next On Ramp starts Monday at 9am.  Sign up today!

WOD:
A. Power Clean + push jerk skill work
B. EMOTM x 10 min: 3 pos. power clean + push jerk
1 high hang PC + 1 below knee PC + 1 floor PC + 1 push jerk
Add weight EOM. Goal today is good positioning with light-mod load.
You should NOT be failing reps due to weight.

 

Tuesday

Chloe knocks out thrusters, in Open WOD 12.5 in preparation for the start of the CrossFit Open in 44 days!

Chloe knocks out thrusters, in Open WOD 12.5. This is preparation for the start of the CrossFit Open in 44 days!

WOD:
Open WOD 12.5: AMRAP 7 min.
Rx:
3 thrusters (100/65#), 3 chest to bar pullup
6 thrusters, 6 CTB pullup
9 thrusters, 9 CTB pullup
… continuing adding 3 each round until 7 min.

Scaled:
3 thrusters (65/45#), 3 pullups* scale as needed with bands/ring rows
6 thrusters, 6 pullups
9 thrusters, 9 pullups

Monday

successful peopleWOD:
A. Hand stand skill work
1. Box handstand hold:
2. Box Handstand walk drill
3. Wall walk to handstand hold

B. Handstand pushup negatives

C. Alternating Tabata: 20 on x 10 off x 8 (4 min)
Hollow Hold
Arch Hold

Friday

awesomeWOD:
A. Hollow/Arch skill work on floor
B. A. Kipping toes-bar/rings skill work:
PRACTICE for 10-15 Minutes:
Kipping Toes To Bar Progression Pt.1
Kipping Toes To Bar Progression Pt.2
C. Core work: Tabata Reverse Crunch 20 on x 10 off x 8 rounds

Thursday

Coach Andrea takes CF Light through banded shoulder warmups pre workout. Check out CF Light on Tues/Thurs at 615pm and Sat at 10am!

Coach Andrea takes CF Light through banded shoulder warmups pre workout. Check out CF Light on Tues/Thurs at 615pm and Sat at 10am!

WOD:
A. Every 2 Minutes OTM: Deadlift 45/55/65% x 10 (% based off 3rm from prior cycle)

B. 5 min AMRAP: Burpee to 6” above max standing height reach.

Wednesday

Join Jenna for Mobility on Saturday at 9:30am! We're working on hip/squatting mobility

Join Jenna for Mobility on Saturday at 9:30am-10am! Improve your hip/squatting mobility!

WOD:
A. Barbell skill work
B. In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters together *Sub 500m. row if needed
Choose the heaviest load you can successfully complete without dropping the barbell.
P1. Completes 3 hang power clean + 2 lunges + 1 s-oh. P2. Same. Then both partners run together 400m.

 

Tuesday

WOD:
A. Snatch skill work.
High hang muscle/high hang power/high hang full

B. High Hang Snatch EMOM x 10 min
2 High hang snatches (power or full or a combo of both)
(begin with an empty bar and only add weight every other min in SMALL increments)
If you have a 1 rm hang snatch do NOT exceed 60% of your 1rm.)