WOD – FRIDAY – JANUARY 8th

WU: (20 mins)
5 min cardio of choice
MOB: Calf, Hip, Glute, Groin, Lat, Front Rack, Bully
1 Round: Dislocates + 10 Snatch Press + 10 OHS + 10 Sotts Press
+ Tubing YTW & Rotator + 1 min HS Hold

OLY: Test Day
40 min to find max Snatch and Max Clean & Jerk

If you finish early, or want to stick a round, hit some cardio to work up a sweat, and then stretch it out really well.

PROGRAMMING NOTE: This is last day of our current OLY cycle. We will now be entering into a 6 week phase focusing on prepping everyone for the CrossFit Open. We will be posting some additional Strength/Skill training on the Competition/Level 2 Facebook Page so make sure to ask one of the coaches to add you to that group if you are a Level 2 Member.

WOD – FRIDAY – NOVEMBER 20th

WU: (20 mins) 3 Rounds
20 glute walk + 20 banded goodmornings
+ 25 yard sled backward/forwards
MOB: Front Rack, Pec, Bully, Squat, Calf

OLY: (15 mins)
5 min warm up Then 5 ROUND E2MOM
5 x 1+1 Clean Pull + Hang Clean (70%)

WODS: (20 mins)
1) 7 min cap
75 DUs
25 Snatch (75/55)
50 DUs
25 Snatch
25 DUs
25 Snatch
REST until 10 min mark
2) 5 min cap
50 cal row
25 bar-facing burpees
REST until 18 min mark
3) 2 min AMRAP
Max Thrusters (95/65)

WOD – FRIDAY – OCTOBER 23rd

WU: (15 mins)
5 min cardio of choice + 3 rounds TWY (MOB between)
MOB: Squat, Hamstring, Front Rack, Lat, Ankle, BB Shoulder Distraction

OLY:   PR DAY!!!
15 mins for each lift.
Unless you don’t care about time.
Then take how long as you’d like!
1 RM Snatch
1 RM Clean & Jerk
1 RM Back Squat

WOD – WEDNESDAY – SEPTEMBER 7th

WU: (10 mins)
500m row + MOB: Squat, Front Rack, Hamstring, Bully

SWOD:
10 min to warm up Squat Clean & Jerk
5 Round E2MOM: 2 Squat Cleans + 1 Jerk (70/75/80/80/??)
3 Round E2MOM: 2 Front Squats (85%)

WOD:
Max reps UNBROKEN wallballs
RX=30/20lbs (pick a weight that you can do at least 30 with)
When you finish, put the ball away and warmup WOD
At 10 min marker; With an 8 min cap:
1 to 10 ladder of: Deadlifts (275/175) + Strict HSPU

WOD – TUESDAY – OCTOBER 6th

WU: (10 mins)
Ski 300 m
MOB: Dislocates, Lats, Bully (+ warm up C2B)

SKILL: (15 mins)
45 C2B pull-ups for time (5 min cap)
MOB & Flush:
Shoulder Distraction, Pec, Hamstring

SWOD: 20 mins
10 min warm up Power Snatch
5 Round E2MOM x 2 Power Snatch (Build to 85% of 1 rm Snatch)

WOD: 12 min AMRAP
3-6-9-12-15-18 and so on
Clean & Jerk (155/105)
Burpee-box-jump (24/20)

*REMINDER that BOOTCAMP is running at 9:30 am and 7 pm Classes.

WOD – FRIDAY – OCTOBER 2nd

WU: (10 mins)
Row 50 cal + MOB: Lat, Squat, Ankle, Pec

SKILL: (10 mins)
Build to a heavy(ish) SA DB Squat Snatch

OLY: (15 mins)
5 mins warm up Power Snatch to 80%
5 Round E2MOM x 1 Power Snatch (all @ 80%)
5 mins to warm up OHS to 80%
3 Round E2MOM x 3 OHS (all @80%)

WOD: 5 min cap
50 cal row
50 alt DB Squat Snatch (50/35)

WOD – WEDNESDAY – SEPTEMBER 30th

WU: 3 Rounds (20 mins)
Sled Drag 50 yds + Tubing YTW + Banded Good Mornings + Glute Walks
MOB: Squat, Front Rack, Pec, Hamstring, Foam Roll back

OLY: (20 mins)
7 mins build SQUAT CLEAN up to 75%
4 Round E2MOM: 2 Squat Clean at 75% (not TnG)
3 Round E2MOM: 3 Front Squats (80% with great form)

WOD:
EMOM until failure:
1 Deadlift (@70% of 1RM) + Death By bar-facing-burpees
(min 1 = 1 DL + 1 burpee, min 2 = 1 DL + 2 burpees, etc)

WOD – TUESDAY – SEPTEMBER 29th

WU: (15 mins)
Row 300m moderate
MOB: Dynamic, Dislocates, Front Rack, Hamstring
Row 300m for time
MOB: Lat, Bully, Shoulder Distraction

OLY: (15 mins)
5 mins to warm up Power Clean & Jerk
5 Round E2MOM: 1 Power Clean + 1 Push Jerk (~80%)

WOD:
14 min AMRAP
5 MU (7 c2b) + 5 Cleans + 5 Strict Deficit HSPU
(205/135, 155/105, 135/95)(4/2′ deficit)

WOD – TUESDAY – SEPTEMBER 15th

WU: (20 mins) 3 Rounds
200 m ski + 30s HS hold + 5 Box Jumps (step down)
MOB: Dowel, Front Rack, Bully, Wrist, Lats, Calves, Hamstring, Hip

OLY:
5 mins to warm up Power Cleans (to 60%)
5 ROUND E2MOM x 3 reps (60/65/70/75/80%)

WOD: 17 min HARD cap
25 Cal Ski
25 Box-Jump-Overs (24/20)
25 Power Cleans (135/95)
25 Ring Dips
25 HSPU
25 Ring Dips
25 Power Cleans (135/95)
25 Box-Jump-Overs (24/20)
25 Cal Ski

WOD – MONDAY – SEPTEMBER 14th

WU: (15 mins)
Row 100m + Squat Stretch + Dislocates + 10 snatch press + 10 OHS
Row 100m + Lat & Pec Stretch + 5 Snatch Press + 5 OHS (Bar)
100 m row + Ankle, Hip, Glute Stretch

OLY: (15 mins)
5 min warm up + 5 Round E2MOM:
3-Position Snatch (floor, below knee, above knee)
Build to 75% of 1RM Snatch

SWOD: (10 mins)
Build to a 5RM Push Press
(this begins right at the 15 min mark of 3 position snatch)

WOD 1: 4 Rounds E2MOM
20 sec max T2B (scale = ghd sit-up / abmat situps) + 90 sec plank
Score is total t2b

WOD 2: 4 Rounds E2MOM
15 sec max cal assault + 1:45 rest
Score is total cals