Today

• Warm Up:
• Plank
• Inchworm
• Squats
• High Plank Shoulder Taps
• Bridges
• 1minute each x2
• Strength:
• Bent Over Row 8x8
• Chin Ups10-5x8
• WOD:
• 500m Row
• Archer Hill Run
• 200m Farmers Carry
• x2

04/24/2019

Warm Up:200m Jogbanded side steps 10/10 x2Low Lunges 10/10 x2x3Strength:Back Squat4-4-4-3-3-3WOD:10-9-8...1Weighted Step OversBurpee Box Overs

04/23/2019

Warm Up:Coaches Call Mobility and Active DrillsReview Pistols and Ring Dips20minsWOD:5 Strict Pull Ups10 Ring Dips16 Alternating PistolsStretch:10min

04/20/2019

Mai's Birthday WODBuy in;87 Jump ropesthen:4 rounds21 Deadlifts32 Wall Ball21 Box JumpsCash Out;87 Jump Ropes

04/19/2019

Warm Up:Coaches CallStrength:Muscle Ups & HS WalkingWOD:10 Man Makers 20 Burpees Pull Ups30 Barbell Sit Ups40 Ball Slams50 Ab Mat Sit Ups

04/18/2019

Warm Up:10 KB Deadlifts10 Plyo KB Squats10 Dead Bugsx6WOD:18min AMRAP21/15 Cal Bike (10-15 sec sprint)15 Push ups15 KB Swings15 BurpeesStretch: 10...

04/17/2019

Warm Up:Plank variations HS HoldL-Sit15minutesStrength:Press 3x3Push Press 3x3Push Jerk 3x3WOD:30 HSPU30 Bar Muscle Ups - mod to -30 DB Push...

04/16/2019

Warm Up::`Coaches CallStrength:Front Squat 4x4WOD:50 Pull Upsjog block100 push upsjog block150 SquatsFor Time

04/15/2019

Warm Up250m Row10 Perfect Lunges10 Bottoms Up Kneeling KB Pressesx3WOD:12 Turkish Get Ups Left 12 Turkish Get Ups Right3 Rope Climbsx3

04/13/2019

Partner WOD 1:"Deck of Cards"Hearts = KB SwingsDiamonds = Box JumpsSpades = Double UndersClubs = Goblet SquatsJokers = 50 BurpeesPartner WOD...

04/12/2019

Warm Up:Coaches CallStrength:1 DL+1 Squat Clean + 1 hang clean5 sets15 minutes to work to heavy loadWOD:10 Back Squats (75/115)20 Burpee Pull Ups30...

04/11/2019

Warm Up:Jump SquatsPull Up hang/scapiula pullHollow HoldSuperman Hold30secs each x4WOD:Partner EMOM:20 minutes - switch every minute10 DB Cleans5 Pull...

04/10/2019

Warm Up:Coaches Call Active Drillsthen:Raise the RoofStrength:Bench Press3x6WOD:200m Run10 SA KB Bent over Row (each arm)20 Wall Ball5 RFT

04/09/2019

4/9/2019Warm Up:Coaches Call Plank and Scale variations15-20minsStrength:Deadlift5-5-3-3-3-1-1WOD:10-1KB SwingsAnchored Sit Ups (feet around KB)

04/08/2019

Warm Up:5 inchworms with push up and twists10 Lunges with Balance and Ball Slam 15 Wall Squats20 Alt Kneeling Stand Upsx2Strength/Review:Snatch...

04/06/2019

4/6Warm Up:Coaches CallSet Up for WODWOD:Filthy FiftyFor time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50...

04/05/2019

4/5Warm Up:Active Mobilitythen:10 Squats10 Burpeesx3Strength:Front Squat 3-3-3WOD:"Michael"800m Run50 Back Extensions50 Sit Ups

04/04/2019

4/4Warm Up:Active Mobility then:21-15-9KB SwingsPikesPractice:Pull Up & ThrustersWOD:"Fran"21-15-9Thrusters (65/95)Pull UpsFinisher:Cool down...

04/03/2019

4/3Warm Up:Running DrillsWOD 1:1 mile run for timeWOD 2:1000m Row for timeWOD 3:Max Du's or Singles2 minsx2rest between WOD's as needed

04/02/2019

4/2Warm Up:Active Mobility Set up for WODWOD:"Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weightBench press: body...

04/01/2019

4/1Warm Up:Foam Rollthen:10 PVC OH Squats10 Push Ups10 KB Deadlift x3WOD:10 SDHP (65/95)10 Ring Dipsx7

03/30/2019

3/30Warm Up:Active MobilityWOD:"Murph"For Time1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb)

03/29/2019

3/29Warm Up:Coaches Call Mobility10-15minutesWOD:25 Sit Ups250m Row25 Clusters (55/85)x3

03/28/2019

3/28Warm Up:21-15-9Push UpsMB CleansPractice:CleansWOD:"Elizabeth"21-15-9Cleans (95/135)Ring Dips

03/27/2019

3/27Warm Up:Jog Block Perfect LungesInchwormsetc. - coaches callWOD:25 Wall Ball 25 K2Ex5

03/26/2019

3/26Warm Up:1 min Squats1 min Ball Slams1 min Inchworms30 seconds restx2Strength:Back Squat 4-4-3-3-2-2WOD:5 Mu's100m Farmers Carry5 KB Clean...

03/25/2019

3/25    Warm Up:Active MobilityHollow Rocks and ArchesPractice:Pull Up TechniqueWOD:"Helen"400m Run21 KB Swings12 Pull Ups3RFT

03/23/2019

3/23CrossFit Open 19.5

03/22/2019

3/22Warm Up:HS HoldsHS WalkingCore Drills to get betterWOD:100m Run10 Pull Ups100m Run10 Burpeesx10

03/21/2019

3/21Warm Up:Coaches CallStrength:Press 3x3Push Press 3x3Push Jerk 3x3WOD:1 min max Box Jumps1 min Plank Hold30 Seconds restx5

03/20/2019

Warm Up:Active Mobility Coaches CallWOD 1:300m Row30 WBx3WOD 2:30 DU's20 DB Thrusters10 K2E15min AMRAP

03/19/2019

Warm Up:Coaches Call Fun - 10 minsCoaches Call Core - 10 minsWOD:400m Run25 Squats25 Push Ups25 Ab Mat Sit Ups50 Walking lungesx4

03/18/2019

Warm Up:200 m Run4 Inchworms with 5 push upsx3100m Farmers Carry4 Perfect Lungesx3WOD:8 Halos (each side)10 Goblet Squats8 Presses (each side)20...

03/15/2019

Warm Up:Coaches Call 15 minStrength:Deadlift 5x5WOD:20 Box Jumps5 Heavy Tire Flips20 Box Dips5 Man Makers (push up, row, row, squat clean...

03/14/2019

Warm Up:Coaches Call Wall Ball DrillsStrength:Bench Press 5x5Super set with Max push Ups (weighted:WOD:10 MB Cleans15 MB Situp with Toss20 Kneeling...

03/13/2019

Warm Up:Active MobilityParallette Shoot ThroughsWalll Walks HandStand HoldsWOD:Teams of 31500m Row150 DUs - 300 Singles100 KB Swings150 DU's...

03/12/2019

Warm Up:Coaches CallStrength:One barbell,  each set 12 reps unbrokenDeadlift x3Squat Clean x3Push Press or Jerk x3Back Squats x35 sets - go up in...

03/11/2019

Warm Up:Jog BlockMobilityPractice: L-SitsWOD:500m Row15 Strict Pull Ups30 Wall Ball3 RFT

03/09/2019

CrossFit Open 19.3For time:200-ft. dumbbell overhead lunge 50/35 lbs50 dumbbell box step-ups 50/35 lbs, 24/20″50 strict handstand...

03/08/2019

Warm Up:Coaches CallSnatch Warm UpStrength:1 Snatch Pull1 Hang Squat Snatch 2 OH Squats5 setsgo up in weight as you can/needWOD:15 Power...

03/07/2019

Warm Up:30 Seconds each Front ScaleBack ScaleStar Plank LeftStar Plank RightAlt Shoulder Taps in High Plankrest 1 minute 3...

03/06/2019

Warm Up:Coaches Call Active MobilityAnkle and Hip mobility drillsSkill:Box JumpsWOD:10 Barbell Back Squats10 Box Jumps50 DU's15min AMRAP

03/05/2019

Warm Up:400m Row or Run25 KB Swings25 Anchored Feet with KB sit Upsx3Practice/Review:HandStand Push UpsWOD:3RFT2-4 HSPU6 Ground to OH (135/95)12...

03/04/2019

Warm Up:Active Mobility - Foam RollStrength:Squat Cleans 5x5WOD:20min AMRAP5 Strict Pull Ups10 Push Ups15 Squats** Open WOD 19.2**For those who need..

03/02/2019

CrossFit Open WOD19.2Beginning on an 8-minute clock, complete as many reps as possible of:25 toes-to-bars50 double-unders15 squat cleans, 135 / 85...

03/01/2019

Warm Up:Active Mobility Exercises for mobilizing before 19.2 - or each athletes specific needs for mobility in general15-25 minutesWOD:500m Row10...

02/28/2019

Warm Up:1min Plank1min Hollow Hold1min Plank Up & Down1min Bridgesx3Practice/Strength:Push Press 3x3Push Jerk 3x3WOD:200m Run20KB Swings20...

02/26/2019

Warm Up:5 inchworms w/3 strict push ups10 Lunges with Torso Rotation15 Bridges on Floorx3Strength: Bench Press5x5WOD:20min EMOMBall SlamsHand...

02/25/2019

Warm Up:Active Mobility then:8 SA Deadlifts + 30' Farmers Carry L8 SA Deadlifts + 30' Farmers Carry R12 Seated Band Rows30-45 Sec L Sit...

02/23/2019

Warm Up:Foam Roll Lats and QuadsButt kicks, Side Lunges, Inchworms with Down Dog & Up Dog x3then:10 Burpees10 Thrusters with Empty Barbell10 KB...

02/22/2019

Warm Up:Active Mobility Coaches Call DrillsDiscuss 19.1Review Wall Ball and Rowing Technique WOD: (everyone)"Annie"50-40-30-20-10DU's and Sit...

02/21/2019

Warm Up:Foam RollJunk Yard DogStrength:DB Bench Flys/Press3-5 sets, 8-10 repsWOD:1minute Bench Dips1 minute Box Jumps1 minute Plank6 rounds

02/20/2019

Warm Up:Coaches CallPractice MU techniqueStrength:Press 10x3 (65--75%)Push Press 10x3 (65-75%)WOD:3 Ring Muscle Ups (coaches call mod)12/16 cal on...

02/19/2019

Warm Up:50ft Sand Bag Bear Hug Walk50ft Single Arm OH DB Walk (25/25)30 sec Hollow Hold30 Sec HS Holdx3Strength:Split Jerk4x5Alternate L/R ForwardHold...

02/18/2019

Warm Up:Coaches Call Mobility Strength:Ring Dips 5x5Ring Rows 10-8x4WOD:5 Burpees10 Pull Ups15 Push Ups20 Squats15min AMRAP

02/16/2019

Warm Up:Coaches CallStrength:Snatch Review then;Muscle Snatch to OH Squat x33-5 sets depending on time - go up in weight as neededWOD:1000m Row50...

02/15/2019

Warm Up:Coaches Call - Pushing and Core Exercises15minutesStrength:Bench Press 4x4**do a set of max strict push ups after each setWOD:20 Swings20...

02/14/2019

Happy Valentines Day!Warm Up:Coaches CallPartner WOD:(A) "Tunnel of Love," For Time:1000 meter Row (Partner 2 Jumps Rope*)*Switch every 500 meters;...

02/13/2019

Warm Up:Coaches Call Drills for RunningRun Block for time - record timeWOD 1:Tabata Style - PlankHigh Plank Shoulder TapsArch HoldHollow...

02/12/2019

Warm Up:Hip & Low Back Mobility drillsMB Squat Clean Review30 MB Squat Clean ThrustersStrength:Front Squat 5x5WOD:5 Strict Pull Ups10 Strict Push...