SATURDAY 3.25.2017 STRONGMAN

Warmup:
2 RNFT
Shoulder openers 5/5/5
Bicep openers 5/5/5
YTI 10/10/10

A. 2 sets for max reps
Wide grip strict pull-ups

B. 1 arm press
(Work up to a 3 rep max on each arm, we will alternate this move with db and barbell, this week with a db. Engage your lats! You should feel like you did a bunch of lat pulldowns)

C. San bag overhead press
Bring sally up! (Like the song until failure)

D. 2 sets for max load
100 ft hand over hand rope pulls
(This is prob one of the best exercises to build strong lats and keep shoulders healthy. You should keep your chest facing the floor and don’t stand up and pull. Don’t use your hips. Fast hand over hand pulls until your chest, arms, lats, and shoulders are cramping. If you don’t have that feeling you probably didn’t go heavy and fast enough.)

E. 2 sets
100 ft Overhead yoke carry or heavy overhead sandbag carry

F. 2 sets for max load
100 ft sled drag in bear crawl position

G. 2 sets for max load
100 ft reverse sled drag

Finisher:
Option # 1 (if not to cold)
400 m heavy sandbag carry

Option # 2
2 teams sled sprint relay
Every person will go 3 times

SATURDAY 3.25.2017 WOD

Congrats and welcome to our March ONRAMP grads!

WARM UP:

Track Drills

then…

2 RNFT
10 Hand to Hand Swings
5 Pause Goblet Squats
5 SLRDLs R & L (both hands on the KB)
5 Half Getups R & L

Thoracic + Hip MOB

WARM UP GAME

PART 1:

FITNESS/SPORT

30 Min EMOM:

Min 1: 15 Russian Swings 70/44 or 53/35 + Goblet Squat Hold until the 0:45 mark

Min 2: 10 DB Seated Strict Press + Pushups on DBs until the 0:45 mark

Min 3: 10 TTB or Knee Ups + Burpees until the 0:45 mark

Min 4: 0:20 Side Plank R + 0:20 Side Plank L

Min 5: 0:20 Row Hard + 0:20 Easy

Coach led Static Stretch

FRIDAY 3.24.2017 WOD


Teens Do Work Class with Johnnie

REMINDER: Friday at 8pm we are showing the new Crossfit film, A Decade of Fitness

CROSSFIT OPEN WOD 17.5

WARM UP:

2 Min – Row, Bike or Jump Rope

2 RFNT
10 Air Squats
10 Pushups
10 Beat Swings

Calf Barbell Mash + Front Rack MOB

2 RNFT
5 RDLs
5 Front Squats
5 Push Press
5 Thrusters
0:30 Double Unders or Singles

PART 1:

OPEN WOD 17.5

CFS Rx
10 Rounds for time:
9 Thrusters 95/65
35 Double Unders

(40 min time cap)

CFS SCALED
12 Min AMRAP
9 Thrusters 65/45 – Men use 15lb bar with 25’s Women use 15lb bar with 15’s
35 Single Unders

ANY SCALED
12 Min AMRAP
9 Thrusters Any Weight
35 Single Unders

Coach Led Stretch

THURSDAY 3.23.2017 WOD

OPTION 1: Active Recovery

After the Group Warm Up perform in order:

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

or

OPTION 2:

WARM UP:

Row or Bike 2 Min

2 RNFT
10 Pass Thrus
10 External Rotations (Lateral Bands on Wrists
10 Face Pulls (purple bands on the pullup bar)
10 Pushups

PART 1:

5 Rounds:
Farmer Carry Down and Back
5 Rep or 10 Rep Bench Press*
Rest as needed between Rounds

Warmup with 20 Reps of empty bar

OR

3 RFT
20 Cals AFAP Assault Bike
Rest 2 Min

PART 2:

3 RNFT
Accumulate 0:30 L-Sit on Parallettes Hold – Legs Straight or Knees Up
10-15 Back Extensions
10-15 Rower Pike Ups

Coach Led Stretch

2017 INTRAMURAL WEEK 4 – 17.4 RESULTS

The scoring is the combined Rx and Sc Teams Total Points. 

Individuals are ranked by their placement (1st place = 18 points…) Team Score is the combined point totals for each individual. 

At the end of 5 Weeks the Team with the highest point total will be the winner. 

Week 4 – 17.4 Winner is the Morning Team – Daybreak Destruction!

After 3 Weeks:
Morning 437
Night 414
Noon 334

Rx TEAMS POINTS PLACE
Morning 66 1st
Night 57 2nd
Noon 46 3rd
     
Sc TEAMS POINTS PLACE
Morning 50 1st
Night 40 2nd
Noon 32 3rd
     
TOTALS POINTS PLACE
Morning 116 1st
Night 97 2nd
Noon 78 3rd

 

PLACE NAME TEAM SCORE POINTS
1 Johnnie Noon 227 18
2 Garrett Morning 210 17
3 James Noon 206 16
4 Olivia Morning 203 15
5 Phil Night 201 14
5 Katie Night 201 14
7 Chris L Morning 198 12
8 Capo Night 197 11
9 BK Night 196 10
10 Nick Morning 194 9
11 Erica Night 193 8
12 Doug Morning 191 7
13 Todd MASTER Morning 189 6
14 Alicia Noon 187 5
15 Pedro Noon 173 4
16 Greg MASTER Noon 167 3
17 MASTER Night 0  
18 OPEN Noon 0  

 

PLACE NAME TEAM SCORE POINTS
1 Jeremy Morning 286 15
2 Pizza Marco Night 284 14
3 Kyle Morning 281 13
3 Charles Noon 281 13
5 Spencer Morning 268 11
6 Pizza Mike Night 248 10
6 Meg H Noon 248 10
8 Anthony L Night 247 8
9 Elena Morning 234 7
10 AP Noon 230 6
11 Adam S Night 228 5
12 Steve A Morning 225 4
13 Isrrael Night 224 3
14 Kirby Noon 221 2
15 Matt Z Noon 210 1
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