Archive for the ‘Uncategorized’ Category

Anniexxx

Posted: 04/23/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

1 min calf stretch

5 inch worms (focus on length through heel)

2 min single unders

WOD

“Anniexxx”

25-20-15-10-5

Triple unders

GHDSU

(OR)

“Annie”

50-40-30-20-10

double unders

AB mat sit-ups

Rainy Day Partner WOD

Posted: 04/21/2017 in Uncategorized

WARM UP

With partner:

4 each Junk Yard Dog

10 each Granny Toss with med balls

10 each over shoulder with med balls

 

WOD

4 rounds with a partner (one working at a time)

50 power snatch 75/55

50 box jump 24/20

50 wall ball 20/16

 

RECOVERY

1:00 couch stretch each leg

1:00 pigeon each leg

Warm-up

3 min foam roll (1 min T-spine, 1 min each quad)

2 min couch stretch (1 min each side)

WOD

EMOTM for 20 minutes of:

E- gymnastic weakness

O- conditioning weakness

(((OR)))

“Nicole”

AMRAP in 20 minutes of:

Run 400m

Max unbroken set of pull-ups

*score is number of rounds and pull-ups

Recovery 

4 min (2 min each calf, 2 min each lat)

2 min pigeon (1 min each side)

warm

Posted: 04/11/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

game

Strength

4×8 front squats as heavy as possible

Metcon

2 rounds for time:

50 sit-ups

50 walking lunges

Say it with your chest

Posted: 04/08/2017 in Uncategorized
Warm-up

5 rounds of “Cindy” with strict pull-ups

WOD 

7 rounds for max weight:

1 bench press

Complete 2 legless rope climbs between each round

Repeat

Posted: 04/07/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

2 rounds:

Run 200m

20 alternating arm KBS 53/35

WOD

10 rounds for time with a partner:

18 dead lifts 275/185

run 200m (both partners same time)

 

JAN

Posted: 04/06/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

junk yard dog

WOD

AMRAP in 12 minutes of:

8 squat clean thrusters 115/75

12 burpee box jump overs 24/20

Less free

Posted: 04/05/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WARM-UP

coaches choice

WOD

EMOTM FOR 20 MIN

E- gymnastic weakness (:20-:40)

(rope climbs, pull-ups, push-ups, handstands, toes to bar, m-ups)

O- weight lifting weakness (1-4 reps)

(snatch, clean, jerk, press, bench, squats, dead lifts)

* If conditioning is a major weakness, you can always do:

10 rounds of:

1 min row for max cal

1 min rest

Longs

Posted: 04/04/2017 in CrossFit Trainers, Uncategorized, WOD
Tags: ,
Warm-up      

Dynamic warm-up coaches choice

WOD

5 rounds each for time of:

run 800m

Rest as needed between efforts

 

 

filthy

Posted: 04/03/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

100 single unders

5 inch worms

15 ring rows

20 stepping lunges

:30 hand stand hold

WOD

“filthy 50”

50 reps each movement:

Box jumps 24/20

Jumping pull-ups

KBS 1 pood

walking lunges

Knees to elbow

Push press 45lb

back ext.

wall balls 20/14

burpees

double unders