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WOD – MONDAY – JUNE 8th

For the next 2 weeks we are going to start a trial run of a new “style” of programming.  There will be 2 “streams” within the same class.  One stream will be called “FITNESS” and the other will be labeled “PERFORMANCE”.  The warmup will be the same for Everyone all the time.  Sometimes the SWOD may be slightly different or there may be some extra “skill” work to be performed. Most of the time the WOD will be the same but is obviously scalable.  You are free to choose either stream on a daily basis.  Towards the end of the 2 week trial we will look to you for feedback so please keep an open mind and make mental notes about how it goes.

 

EVERYONE

WU:  (10 mins)

  • 200m jog
  • Dynamic Stretch x 2 mins
  • 400m Run
  • Long Lunge, Calf stretch, Couch Stretch, Banded Bully

 

 

FITNESS

SWOD:  (20 mins)

  • 5 mins to warmup Back Squats
  • Every 2:30 x 5 Rounds perform 5 Back Squats + 200m Run (your choice on weight)

 

WOD:

10 min AMRAP

  • Max reps 25yd Sled sprints (2/1 plate)
  • 3 Person team (push 25yds / rest 50yds)

 

CASH OUT: 

  • 3-4 Rounds
  • 1+ STRICT HSPU (or 10-30s HS Hold / or practice kicking up for about 30s)
  • 8-10 DB Shoulder Press
  • 30-50 Hollow Rocks

 

POST:  Roll and Stretch LOTS!

 

 

PERFORMANCE

SWOD:  (20 mins)

  • 5 mins to warmup Back Squats
  • Every 2:30 perform 5 Back Squats x 5 ROUNDS (60, 70, 80,80,80%)

 

SKILLS:  (15 mins)

  • 5 mins to warmup Strict HSPU
  • 5 Round E2MOM : Max STRICT HSPU + 200m Run
  • Score = total Strict HSPU completed

 

WOD:

  • 10 min AMRAP
  • Max reps 25yd Sled sprints (2/1 plate)
  • 3 Person team (push 25yds / rest 50yds)

 

CASH OUT (optional):  Same as FITNESS (except Handstand work)

 

POST:  Roll & Stretch lots

 

WOD – TUESDAY – MAY 5th

 

 

WU:  (10 mins)

  • Tabatta Row (first 4 rounds smooth; Last 4 rounds = total cals on the scoreboard)
  • MOB:  Calf, Side Lunge (groin), Hip Flexor, Hamstring

 

 

SAQ: (15 mins)

  • Rotate between the 3 stations several times at your own pace for the duration of this period
  • HEX RAIL (challenge a buddy to a race)(all the way around right, and then back to left = completion)
  • PRO-AGILITY (5-10-5) (again, race a friend)
  • Max Height Box Jump (with a step or without, just get as high as you can)

 

 

SWOD:  (20 mins)

  • Bench Press
  • Get in groups and build to a 1RM
  • At some point during this time also complete 30-60 GHD Situps (scale to DB Wtd situps)

 

 

WOD:

  • 50 Cal Row
  • 1 min Plank
  • 50 Squat Thrusts (burpee without going to the ground – stop at top of pushup position)
  • 1 min Plank
  • 50 Box-Jump-Overs (24/20)

 

 

POST:  Flush & Stretch

 

 

WOD – FRIDAY – MAY 1st

 

 

WU:  (15 mins)

  • “Almost” Annie (8 min cap)
  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 Abmat Situps
  • 25-20-15-10-5 Pushups

 

  • MOB:  Calf, Long Lunge, Front Rack, Pec, Dowel series

 

 

SWOD:  (15 mins)

  • Back Squats
  • 5 mins to warmup
  • 5 Round E2MOM:  3 reps (3 second descent + 1 second pause on the first rep)

 

 

WOD:  (20 min cap)

  • 400m Run
  • 30 Back Squats (135/95)
  • 400m Run
  • 20 Snatches (135/95)
  • 400m Run
  • 10 Thrusters (135/95)
  • 400m Run

 

*All Barbell work begins from the floor.  20 min cap – scale accordingly.

 

 

POST:  Flush the legs and Stretch it all out.

 

WOD – TUESDAY – APRIL 28th

 

 

WU: (20 mins)

  • 300m Ski
  • Dowel Series (Passovers, Front Rack, Lats)
  • 300m Row
  • Banded MOB:  Hip flexor, Hamstring, Long Lunge
  • 2 Rounds:  15 Banded Goodmornings, 15 Glute walk, 15 YTW

 

 

SWOD:  (25 mins)

  • 7 mins to warmup Deadlifts and set up HSPU station (or scale)
  • @ the 7, 13 & 19 min marks complete 1 set MAX unbroken HSPU                                                  (or strict DB Sh press – aim for 6-12 reps)
  • Continue to build to a heavy Deadlift between sets of HSPU & until the 25 min mark.

 

 

WOD: (12 min cap)

  • 21 – 15 – 9
  • Deadlifts (225/155)
  • Box Jumps (24/20)
  • HSPU

 

*The time cap is STRICT so scale accordingly.  Either scale the weights/movements, or you can cut the reps down to 15-12-9 (even just on 1 or 2 of the movements). Try to scale the workout appropriately so that you finish between 6 & 12 mins.  If you do RX your goal is sub 6.  😉

 

 

POST:  Flush out really well, then have a good Roll/stretch session with your peeps.

 

 

 

WOD – MONDAY – APRIL 20th

 

 

WU:  (20 mins)

  • Half Tabata Row
  • Half Tabata Abmat Sit-ups
  • Half Tabata Air Squats
  • MOB: Roll Adductor & Quads, Hip Flexor Stretch, Banded Bully, Lat Stretch, Tricep Stretch

 

SWOD:  (25 mins)

  • Back Squats – 6 min to warmup
  • 14 min Alt. EMOM (6-20 min marks)
  • Even mins = 5, 10 or 15 T2B
  • Odd mins = 2 Back Squats
  • Rest 3 mins – At 23 min mark complete Max reps Back Squats at 60% of PR.

 

WOD: 

  • 7 min AMRAP
  • MAX Burpee Muscle-ups / Burpee Bar MU / Burpee C2B / Burpee Pull-up

 

POST:  Flush & Stretch

 

WOD – TUESDAY – APRIL 14th

 

WU: (20 mins)

  • 200 m Ski
  • Lat Stretch
  • 200m Row
  • Roll Quads / Adductors
  • 20 cal Airdyne (smooth) 
  • Roll/stretch calves
  • Half Tabata Air Squats (Rest in bottom of squat during 10s rest)
  • Hamstring stretch

 

SWOD: (20 mins – start right away)

  • Alt EMOM x 20 Rounds
  • Even mins = Back Squat 10,10,5,3,3,3,3,3,3,3
  • Odd mins = 5-10 C2B Pullups (kip, butterfly, your choice)

 

WOD: for time (7 min cap – 7 mins to build to WOD weight)

  • 50 Burpees
  • 10 Hang Squat Cleans (205/135)

 

POST:  Flush & Stretch

 

WOD – TUESDAY – APRIL 7th

We hope everyone had a great Easter Weekend.  Time to get back in here and burn off those extra calories that you consumed.

 

You will notice that we have made a few changes upstairs on the Mezzanine.  We are in the process of developing an area to put in extra work on auxiliary exercises without getting in the way of the classes.  As a result of this new area we have to ask that all kids (8 and over only) that do go upstairs must sit on the couches facing the gym.  This way you can see them all the time, and they don’t get hurt playing with the equipment.  Go check it out and get your pump on (there will soon be a mirror… gasp!).

 

WU: (15 mins)

  • 500 m row
  • Squat stretch
  • 10 Squats (slow and low with ankle band around knee)
  • Front rack stretch
  • 10 muscle clean plus 10 front squats (BB)
  • Hip Flexor Stretch

 

SWOD: (20 mins)

  • Back Squats
  • 5 min warm up
  • 6 x E2MOM Back Squat (10,8,6,4,2,1) (Start at 40% of 1 RM)
  • Then rest 3 min and complete MAX reps at 80% of your heavy single

 

WOD:

15 min AMRAP

  • 500/400 m row
  • 5 Hang Squat Cleans (135/95)
  • 10 Reverse Lunge in the front rack position (135/95)

 

POST:  Stretch it out.

 

WOD – MONDAY – MARCH 30th

Well that was a lot of … FUN?!?!?!   The 2015 CrossFit OPEN was a tough grind as usual, but it was also an amazing time for everyone involved.  We saw so many PRs along the way and are so excited to see everyone continue to build off the momentum that we have created.  Let’s keep killing it each and everyday both in the gym, and in your lives in general.  Keep up the AWESOME!!!

 

WU: (20 mins)

  • 5 stair laps
  • Dynamic Stretch
  • 5 stair laps
  • Squat Stretch/ Front Rack
  • 5 stair laps
  • Hip Distraction / Glute Stretch

 

SWOD: (20 mins)

  • Back Squats
  • 5 mins Warmup
  • 7 x E2MOM
  • 5,5,3,2,1,1,1 (Start at 50% of 1 rm)

 

WOD:

  • 4 Rounds
  • 25 wallball (20/14)
  • 25 Toes-2-Bar

 

POST:  Flush & Stretch

 

WOD – THURSDAY – MARCH 26th

 

WU:  (20 mins)

POWERLIFTERS WARMUP x 3 rounds

  • 50 yd sled drag (4/3 plates)
  • 20 Glute Walks
  • 20 Bandy Good Mornings
  • 20 Scap Jack
  • MOB:  Hamstring, Thoracic, Roll low Back, Glutes, Lats

 

SWOD:  25 mins

  • Build to a 1RM Deadlift

 

CASH OUT:

  • 2 KM Row at your 5KM Pace

 

POST:  Roll out and Stretch out.

 

WOD – WEDNESDAY – MARCH 11th

 

 

WU: (20 mins)

  • Come in early to do a few mins of Cardio BEFORE class if you want
  • Group Foam Roll Session: T-spine, Glutes, Adductor/Hamstring, Quads
  • 25 yard walking lunge
  • Squat stretch
  • Glute walk x 20 each way
  • 10 mini band squats (band just above knee hold squat for 3 seconds – drive knees out)
  • Extra MOB

 

SWOD: (25 mins)

  • BACK SQUATS
  • 10 min to warm up
  • 5 Round E2MOM x 3 reps (start at 65% of 1 rm back squat) (10,12,14,16,18min marks)
  • 2 x 10 Back Squat @ 21 & 24 min marks (1st set @ 65%, 2nd set at your choice)

 

WOD:

10 min AMRAP

  • 9 burpee box jumps
  • 6 squat cleans (134/93)

 

POST:  Flush (bike) & Stretch it out.