Thursday

WOD:
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of 4 sets.
*Scale run/row to lesser distance to get work done on WB during 3 min clock.
** If you ran when we tested Nicole, run today. If you rowed when we tested Nicole, row today.

Wednesday

Laura hit a PR during part A of today's workout. When we asked how it felt, she said: "80lbs. is better than 50lbs." She got a 30lb personal record!

Laura hit a PR during part A of today’s workout. When we asked how it felt, she said: “80lbs. is better than 50lbs.” She got a 30lb personal record!  She did burpee jump over the bars to celebrate. . .

WOD:
A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today’s 1-RM.

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs)
10 Burpees Over the Barbell

Tuesday

Sonar is practicing double unders during today's workout. Double unders can be tough to learn, and his advice is to "pretend you are jumping into the clouds."

Sonar is practicing double unders during today’s workout. Double unders can be tough to learn, and his advice is to “pretend you are jumping into the clouds.”

WOD:
A. Skill- LIGHT load
Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Push ups x 8-10 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Every minute, on the minute, for 10 minutes:
10 Heavy Kettlebell Russian Swings
5 Tall Box Jumps (30/24)

Monday

chalking upWOD:
A. Kipping pullup skill: 1 & 2.
http://gymnasticswod.com/content/kipping-pull-progression

http://gymnasticswod.com/content/blocking-movement-quality-pull-ups

B. Tabata Pullups. 20 sec on x 10 sec off x 8 rounds.
Post High/ Low and total pullups completed.

Friday

GainzWOD:
A. Front Squat prep/warmup
B1. Front Squat. 5x 75%. 3x 85%. 1+ 95%.
B2. In between/after FS sets complete the full iron scap protocol.

Core Accessory work:
3 sets:
Face Down Chinese Plank x 60 seconds (as seen here: https://www.youtube.com/watch?v=Byb0bniTtkM )
Face Up Chinese Plank x 60 seconds (as seen here: https://www.youtube.com/watch?v=iLF-mlMpRBA )
Hip Extensions x 10-15 (as seen here: https://www.youtube.com/watch?v=-FRYZjXMHkA )

Thursday

Make sure to bring your kids to CrossFit Kids tomorrow at 4:45pm!

Bring your kids (age 5-11) to CrossFit Kids tomorrow at 4:45pm-5:30pm! 

WOD:
10 Rounds for time:
100m. Sprint
10 burpees

Wednesday

Welcome back students!  Adam has been doing CrossFit at Mad Apple CrossFit in Ft. Wayne and dropped in to try a class tonight!  If you're already a CrossFitter, read more about testing into classes: http://www.hoosiercrossfit.com/test-out/

Welcome back students! Adam has been doing CrossFit at Mad Apple CrossFit in Ft. Wayne and dropped in to try a class tonight! If you’re already a CrossFitter, read more about testing into classes: http://www.hoosiercrossfit.com/test-out/

WOD:
A. Skills/Prep for todays movements
B. AMRAP 12 min:
12 Box Jumps (20,24″)
8 Handstand pushups
4 Power Cleans (185/120)

Core accessory work:
3 sets:
Weighted Plank x 60 seconds (as seen here: https://www.youtube.com/watch?v=GxZknBzBOgE )
Single leg glute bridge x 10 each leg (as seen here: https://www.youtube.com/watch?v=3NXv0Nany-Q )
Bulgarian Goat Bagger Swings x 10 (as seen here: https://www.youtube.com/watch?v=5XngyO-eIqA )

Tuesday

The front squat is a leg strength building exercise very specific to the clean,  emphasizing quad strength, and improve the ability for lifters to pull from the floor with upright posture. It is also an effective trunk and back (particularly mid and upper back) strengthening exercise. For more info about Olympic Weightlifting, visit catalystathletics.com

The front squat is a leg strength building exercise very specific to the clean, emphasizing quad strength, and improve the ability for lifters to pull from the floor with upright posture. It is also an effective trunk and back (particularly mid and upper back) strengthening exercise. For more info about Olympic Weightlifting, visit catalystathletics.com

WOD:
21-15-9 reps for time:
Front Squat (165/115)
Chest-bar pullups
*scale front squat weight to ~50-60%.
*scale ctb to pullup /body row if you cant link sets together.

Monday

Snooze-Button Meme

WOD:
A. Double under skill work
B. 4 rounds for max reps:
0-2 work. 2-3 Rest.
3-5 work. 5-6 rest.
6-8 work. 8-9 rest.
9-11 work. Done.
Run 100/200/300/400m.
* Pick a distance you know you can do consistently with time left for DU.
(Goal would be to have a min of 30 sec left for DU)
Max reps of DU in remaining time.
Rest 1 min. after each round.

Core accessory work:
3 sets:
Bird dogs x 10 each side (as seen here: https://www.youtube.com/watch?v=wiFNA3sqjCA)
Hollow Body Hold x 45- 60 seconds (as seen here: https://www.youtube.com/watch?v=VyrUmzIHmzw)
Superman Hold x 15-20 reps (as seen here: https://www.youtube.com/watch?v=f4iIHsttaac )