Month: January 2017

WOD – 2/1/17

WARM-UP 1k row easy pace 10 RDL 10 Deadlifts STRENGTH WENDLER 5-3-1 – Add 5# to your 90% 75%x5 80%x5 85% x 5 WOD “Diane” 21-15-9 DL (225/155) HSPU

WOD – 1/31/17

WE ARE RUNNING DRESS WARM!!!!! WARM-UP 800M run 10 light kb swings 10 strict pull-ups or ring rows *lats/shoulders/hamstrings STRENGTH 4 Sets 8 Arnold Press 10 SA bent row rest 2 min WOD Helen 3 rounds 400m run 21 kb swings (53/35) 12 pullups (banded pullups)

WOD – 1/30/17

Benchmark week!!!!!!! Everyone come on in and hit the se awesome CrossFit Staple workouts! WARM-UP EMOM X 12 MIN 1 – 10 Walking Lunges + 12 Abmat situps 2 – 5 DL 5 Hang Cleans + 5 Front Squats 3 – 50ft bear crawl WOD “Elizabeth” 21-15-9 Squat cleans (135/95) Ring dips ACCESSORY 4 Sets …

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WOD – 1/29/16

SWOLE CITY STATIC HOLD!!! 4 SETS :30 Chin over bar hold :30 top of ring dip hold :30 bottom of ring dip hold :30 weighted wall sit hold :30 hollow body hold :30 rest WOD 25 cal AB rest 3 min 50 cal row rest 3 min 25 burpee box jumps (24/20)

WOD – 1/28/16

ENDURANCE WOD 21-15-9-9-15-21 Cal Row 10M shuttle runs Burpees Box Jump overs CROSSFIT WOD 32 Min Cap Complete 10 Rounds of the Following 10 Burpee Box Jump Overs 24/20 14 Thursters 95/65 18 Partner Abmat Wallball Passes both team members go down, one with the back one without, then they pass it for the next …

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WOD – 1/27/16

  *Olympic lifting seminar Saturday from 11:00am – 1:00PM. You don’t want to miss this! WARM-UP Burgener warm-up STRENGTH Build to 1rm lift off from ground :3 pause 1″ off ground + :3 pause on catch WOD 21-15-9 Power snatch (75/55) burpees over bar lateral t2b

WOD – 1/26/16

  *Olympic lifting seminar Saturday from 11:00am – 1:00PM. You don’t want to miss this! WARM-UP 500m row 1 min singles 10 air squats 10 wallballs 10 ring rows *calves *couch/saddle STRENGTH 5 Sets :20-:30 kb front rack carry AHAP 15 weighted DB situps – rest 2 min WOD AMRAP 12 MIN 150 wallballs 90 …

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WOD – 1/25/16

WARM-UP 1k row easy pace 10 RDL 10 Deadlifts STRENGTH WENDLER 5-3-1 DELOAD WEEK 40%x5 50%x5 60%x5 * after each set 3 high box jumps WOD 3 rounds for time 25 box jump overs (24/20) 15 deadlifts (225/155)

WOD – 1/24/16

WARM-UP 3 sets 150m row :15 hs hold :!5 scap hold 1 wallclimb STRENGTH 5 Sets 8 SA DB Press Each arm 10 Double DB bent rows rest 2 min WOD 8 sets – rest 1 min after each 250m row 6-8 strict pull-ups 4-6 strict hspu (2 wall climbs)

WOD – 1/23/16

WARM-UP 500m row 5x 1 arm kb swings 5x 1 arm kb snatch 10 pushups 5 burpees 10 RDL 10 Sumo Deadlifts * shoulders + hips WOD For Time: 60 KB Snatches 40 burpees to a plate ACCESSORY 5 Sets Sorensen Hold x35-40 sec Sumo Deadlift x15 (Light-Moderate Weight)

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