TUESDAY 2.21.2017 WOD


We love our Kettlebell Kitchen!

Row or Bike 2 Minutes

1 RNFT
Length of Gym Down – Walking Forward Lunges
Length of Gym Back Down- Bear Crawl

2 RNFT
10 Air Squats
10 Hollow Rocks
10 Beat Swings

Lax Ball Glutes/Hip Drill

PART 1: Movement Practice

10 Min AMRAP NFT
8-12 OH Walking Lunges with a Pair of DBs Rx 50/35
8-12 TTB* or Kipping Knee Ups

Scale Lunges to holding weights at sides

PART 2:

5 RDLs
5 Hang Power Cleans
5 Front Squats

Thoracic MOB

5 Hang Squat Cleans
5 Strict Press
5 Push Jerks

Front Rack MOB

FITNESS

8 Min EMOM
Min 1: 5 Power Cleans
Min 2: 5 Power Cleans
Min 3: Rest
Min 4: 5 Push Jerks
Min 5: 5 Push Jerks
Min 6: Rest
Min 7: 5 Power Clean and Jerks
Min 8: 5 Power Clean and Jerks

SPORT: Have your weights ready ahead of time

8 Min EMOM
Min 1: 5 Power Snatches 115/75 or 135/95
Min 2: 5 Squat Snatches 135/95 or 155/105
Min 3: Rest
Min 4: 5 Power Cleans 135/95 or 155/105
Min 5: 5 Squat Cleans 155/105 or 185/115
Min 6: Rest
Min 7: 5 Power Clean and Push Jerks 155/105 or 185/115
Min 8: 5 Squat Cleans and Split Jerks 155/105 or 185/115

PART 3:

FITNESS/SPORT

3 Rounds of:
0:40 Rowing or Biking for Cals
0:40 Burpee to Pullup Bar
0:40 Prone Plank Hold Shoulder Taps

Coach Led Stretch

MONDAY 2.20.2017 WOD


Kids Do Work with Melissa

“Open WOD 17.1 will be released Thursday night! Like previous years
during the Open we like to get the strength work early in the
week and you can expect more bodyweight, cardio, interval style WOD on
Wednesdays. Thursdays for most athletes should be active recovery and
hydrating all day getting ready for Fridays Open WOD. During the next
5 weeks pay special attention to your hands and be careful to not tear
them. If this means coming off the pullup bar earlier than usual – do
it. Take care of your bodies so you can put 100% effort into Fridays
WOD!”

WARM UP:

1 RNFT
15 Hand to Hand Swings
5 Pause Goblet Squats
15 Beat Swings
5 Lateral Lunge 5R 5L (holding KB)

Thoracic/Shoulder MOB

PART 1:

FITNESS/SPORT:

15 Min Clock – Every 3 Minutes Complete
5 Front Squats
5 Strict C2B Pullups

Front Squats can either be the same weight for all 5 sets or
ascending. Scale strict C2B pullups to Chin over bar, 5 Negatives or 5
Banded Pullups

PART 2:

FITNESS: Interval Conditioning

With a Partner. P1 works for an entire round then P2 works for an entire round.

16 Min AMRAP
5 Burpees
10 DB Shoulder to OH Rx 50/35 or 35/20
10/7 Cals Rowing

SPORT: Open Skills

16 Min EMOM

Min 1 – 5-7 Strict Deficit / Head to Floor HSPU
Min 2 – 5/3 Bar Muscle Up or Ring Muscle Up
Min 3 – 10 Alternating Step Ups – Hold a Pair of DBs 50/35 on 24″/20″
Min 4 – 50 DUs

Share equipment with a partner where possible for space and bikes

Coach led Static Stretch

NEW STRONGMAN CLASS STARTS THIS SATURDAY

NEW STRONGMAN CLASS STARTS THIS SATURDAY @ 11:15 AM

Led by Strongman Certified Coach Nick.

Shoulder a stone. Carry a yoke. Push/pull a sled. Flip a tire. Strong
man movements enhance functional fitness and provide an important base
for increasing your overall performance as a CrossFit athlete.

Strongman training is proven to increase your raw upper/lower body
strength and at the same time boost your grip strength. Farmers
carries are one example of a strong man movement that transitions over
to enhancing your grip strength for Pullups, Toes to Bar, and
Deadlifts for example.

This class is for all levels and you’ll be taught how to do these new
movements properly and have fun trying out some new toys!

Class is included in your membership and Open Gym will still be
available from 11:00 – 12:00

SUNDAY 2.19.2017 WOD

WARMUP:

2 Min – Row, Bike or Jump Rope

Durante Gymnastics Warmup
Barbell Mobility
Barbell Cycling Technique

PART I CONDITIONING:

SPORT:

GYMNASTICS

16 Minute AMRAP w/Partner

10/8 Cals Assault Bike
9/7 Burpees
8/6 Pull-ups
7/5 C2B Pull-ups
6/4 Bar Muscleups

Rest 4 Minutes (Or Use This Time to Practice Barbell Cycling)

BARBELL CYCLING

16 Minute AMRAP w/a Partner

60 DUs
7 Burpees
8 Deadlifts 135/95 or 115/75
7 Power Cleans
6 Power Snatches

*Partner 1 Completes an Entire Round, Then Partner 2 Completes an Entire Round.

FITNESS

GYMNASTICS

16 Minute AMRAP w/Partner

10/8 Cals
9/7 Burpees
8/6 Push-ups
7/5 Pull-ups/Beat Swings
6/4 TTB/K2E/Kipping Knee-up

Rest 4 Minutes/Set-up For Second Workout

KETTLEBELL HELL

16 Minute AMRAP w/a Partner

60″ DUs or DU Practice
7 KB Deadlifts 70/44, 53/35 or 44/30
8 Goblet Squats
7 KBS
6 Burpees

*Partner 1 Completes an Entire Round, Then Partner 2 Completes an Entire Round.

PART II STRETCH

or

OLYMPIC WOD

WARM-UP/MOBILITY:
Dynamic Warm-up & Barbell Mobility

PART 1: Speed and Footwork

With an empty barbell or very little weight.

Perform:

1 Drop to Split +
1 Tall Jerk +
1 Jerk Behind the Neck +
Rest 10″=
1 Split Jerk

Every 2 Minutes for 6 Minutes

PART 2A: Every Minute For 5 Minutes

1 Clean Deadlift +
1 Mid Thigh Squat Clean +
1 Split Jerk

Rest 2 Minutes

PART 2B: Every Minute For 5 Minutes

1 Clean Deadlift +
1 Hang Squat Clean From Below Knees +
1 Split Jerk

PART 3: 6 Minute Clock

2″ Deficit Clean Pull
95% x 3, 100%x3

PART 4: 6 Minute Clock

Complete 4 Halting Clean Deadlifts

SATURDAY 2.18.2017 WOD

WARM UP:

2 Min Row, Bike or Jump Rope

3 RNFT
3 Burpees
6 Med Ball Thrusters
9 Beat Swings

Thoracic + Hip MOB

PART 1:

FITNESS:

40 Min AMRAP of:

In Teams of 3. P1 completes an entire round solo. P2 then completes an
entire round solo. P3 then completes an entire round.

5 to 7 Cals Rowing
5 to 7 Wall Balls
5 to 7 Full Swings
5 to 7 Burpee

SPORT:

In Teams of 3. P1 completes an entire round solo. P2 then completes an
entire round solo. P3 then completes an entire round.

The goal of this WOD is to go 100% when it’s your turn! You will get
enough rest to be able to go all out.

30 Min AMRAP of:
7 C2B Pullups
7 Thrusters 95/65
7 TTB
7 OHS 95/65

Score = Teams Total Rounds completed plus reps

Coach led Static Stretch

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