2-1-2016

Mobility Week!!

We are going to focus on stretching, foam rolling, and yoga! Mobility is going to help us all move better!

1-28-2016

WOD: 3 Rounds
8 Single Leg squat with KB each leg
8 Single Leg KB RDL
10 Bench Press
10 Chin ups
10 Seated DB Presses

Cash Out: Jog 5 Minutes

1-27-2016

WOD: 21-15-9
Push Press 115#
Pull ups

Cash Out: 2 Rounds
15 Ab Mat situps
30 Sec. Plank hold

Jog 5 Minutes

1-26-2016

WOD: 3 Rounds for time
6 Front Squats
5 Box Jumps
8 Deadlifts
10 Pull ups
8 DB Bench Press
15 Ankel Band Shuffle

Cash Out: 2 Rounds
15 V-Ups
30 Sec. Plank hold

Jog 5 minutes

1-25-2016

WOD: 21-15-9
Deadlifts 185#
Push Ups

1-20-2016

WOD: partner workout

3 RFT

10 KB swings each (one partner works at a time)

Mat push down the gym

10 Burpees each

Mat push back to start

**45# for each person pushing the mat**

1-19-2016

WOD: partner workout

21-15-9

Thrusters 75#

Box Jumps

While one partner is working the other partner is in handstand hold!

1-15-2016

8 Min AMRAP

1. You call it: Squat, Deadlifts, or Lunges (with bar) Squats and Deadlifts heavy for 5 reps and Lunges light for 10 reps => then go right into either 8 broad jumps or 8 box jumps

2. RDL or single leg KB RDL  x10 reps

3. Band Pull aparts x12

1-14-2016

WOD: 8 Min AMRAP

10 Med ball rotational throws
25 DU's or 50 Singles
10 Presses
5 Pull ups

1-13-2016

WOD: "TRUMP"

4 RFT

11 Pull ups
08 Power Cleans
16 KB Swings

1-12-2016

WOD: Team WOD teams of 4

4 RFT

10 KB Swings each, one partner works at a time

Mat push to other end of gym

10 Burpees one partner works at a time

Mat push to other end of gym

***teammates must hold a handstand while teammates go through KB swings and Burpees, and must perform a wall sit while teammates are pushing the mat to the other end of gym

01-11-2016

WOD: 3RFT
25 Wall Balls
25 Burpees

01-08-2016

WOD: CrossFit Open 13.2
Complete as many rounds and reps as possible in 10 minutes (10 min AMRAP) of:
5 Shoulder-to-overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24"/20")

**Scale accordingly**

01-07-2016

WOD: EMOM x 7 min
2 Burpee Box Jumps
4 Kettle bell Swings
6 Sit ups

then,

Front Squats: 5 Rep max in 7 minutes

01-06-2016

WOD: 15 min 

Establish 1 RM deadlift

01-05-2016

WOD: EMOM x 10

1 Power Clean

1 Hang power clean

1 Push Jerk

01-04-2016

Happy New Year!!! Here's to a new year and a new YOU!!!!

WOD: 16 min AMRAP

1 Push Jerk

1 Front Squat

20 Double Unders or 60 singles

16 KB Swings

20 Double Unders or 60 singles

16 KB Swings