Loved My Shoulders

Posted: 04/17/2017 in CrossFit Trainers, WOD
Tags:
WOD

24 rounds with a partner of:

250m row

10 push presses 95/65

Squat up

Posted: 04/16/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

Dynamic range of motion  – coaches choice

WOD

for time:

21-15-9

back squats 225/155

bar facing burpees

Clean up

Posted: 04/14/2017 in CrossFit Trainers, WOD
Tags:
Wasn’t-up

Triple or double under practice

WOD

20 rounds for time with a partner:

30 double unders

3 cleans 185/125

Words

Posted: 04/13/2017 in CrossFit Trainers, WOD
Tags:
warm-up

5 min PVC Turkish get-ups

WOD

3 rounds for time:

30 wall balls 20/14

30 KBS 53/25

30 strict press 45/35

 

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

Randy

Posted: 04/10/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

Row

4 min easy

12/10 cal EMOTM for 4 min

15/12 cal EMOTM for 4 min

WOD

“Randy”

For time:

75 snatches 75/55

Warm-up

Jog 400m

20 pass throughs

15 ring rows

10 yoga push-ups

5 inch worms

WOD 

For time with a partner:

Run 800m

50 burpee pull-ups

Run 800m

100 burpee pull-ups

Run 800m

50 burpee pull-ups

Run 800m

*a med ball must be carried the entire WOD and cannot touch the ground

* Burpee pull-ups can be split, partners must run together

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)