Sunday Sept. 14th

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Warm Up

Official CrossFit Warm-Up (3rds of 5-7 reps) 

  • Samson stretch (30 secs each leg)
  • Overhead Squat
  • Sit-Ups
  • Back Extension
  • Pull-ups
  • Dips

Skills

Review

  • Overhead Squat
  • Snatch Balance

  New Skills

  • Snatch Progression
  • Burgener warm-up

Team WOD  (Teams of 2 or teams of 3) 

  • 100/150 Double Unders or Fast Singles
  • 40/60 Med-Ball Sit-ups (partner)
  • 40/60  Med-Ball Cleans
  • 40/60 Med Ball Squat & chest pass
  • 100/150 Double Unders or Fast Singles

A/P

Bench Press (5x5x5)

 

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Excited for Tomorrow 9/14 – Medballs!!!!!

Athletes,
I’m SO excited for tomorrow’s training session.  We have some new toys, MEDBALLS, to help with our skills and drills.  You will love them too!  We will also continue our snatch progression with some technique work and another fun team WOD.

Looking forward to seeing EVERYBODY tomorrow.  Don’t worry if you missed a class or two, we’ll work you right back in.

Remember to let Coach AJ and I know if you have any bumps, bruises or sore areas and we’ll modify the movements to avoid aggravating any injured areas.

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WOD # 2 Week of Sept. 8th

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Warm -Up 

30-20-10 

  • Jumping Jacks
  • Air Squats 
  • Flutter Kicks 

WOD 

AMRAP – 6 Mins (Set clock to 6 minutes)  Since this workout is only six minutes the goal is to push just a little faster try to rest every 2 mins and keep pushing through.   

  • 10 – Dumbbell Thrusters 
  • 10 – Chair Dips 

 

 

WOD #1 – Week of Sept. 8th

Sandbags!

Sandbags!

Warm-Up

400m run or 50 Double Unders 

then 

3 rounds of: 

Workout 

CrossFit Benchmark – Annie – Complete this workout and note the time to complete. 

Time Cap 15 Mins – Stop the Workout and note the number of total reps completed if not complete in 15 minutes. 


Annie

50-40-30-20 and 10 rep rounds of:

  • Double-unders (substitute doubles for fast singles, do not complete 2x singles) 
  • Sit-ups or 2x Flutter Kicks (if sit-ups aggravate any back pain, substitute for flutter kicks) 

Sunday Sept. 7th – Team WOD – ‘We Got SANDBAGS!!!!”

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Warm-Up 

  • Coaches choice
  • 400m run followed by: 
  • 3rds of 10 strict press, 10 air squats, 10 box step-ups 

Mobility – Hamstrings and shoulders 10 mins 

WOD 

Team WOD (teams of 2 complete 40 reps, teams of 3 complete 60 reps) 

One athlete works at a time, while the other holds a 10#-15# plate overhead 

  • 200m sandbag carry/walk/run (teams walk/run together) 
    • 40/60 Body Rows 
    • 40/60 Push-Press
    • 40/60 Goblet Squats 
  • 200m sandbag carry/walk/run (teams walk/run together)