Jan 12 2016
WOD NOTES: Score will be total time to complete all 5 rounds inclusive of the rest. Maintain core stability and strict movements for all reps. All Levels Dynamic prep 3 sets for quality Russian baby makers x 5 Band reverse fly’s x 12 Dowel passthru’s x 10 Fitness 5 RFT 5 Horizontal ring rows 10 Push ups 15 Air Squats 20 Bent knee Hollow rocks Rest exactly 3 minutes between rounds Performance 5 RFT 5 Pull ups 10 Push ups 15 Air Squats 20 Hollow rocks Rest exactly 3 minutes between rounds Sport 5 sets of complex Clean and Jerk (2+1) HBBS 15 minutes Work up to a positional heavy 5 4 sets: Strict HSPU + Kip HSPU ME Rest 2 minutes between sets Then choose one of the following: CrossFit Open prep For time: 1000 m row 50 Thrusters 75/55 30 CTB OR: Strength work 4 sets GHD hip…
Jan 11 2016
WOD NOTES: This rowing WOD is focused on teaching you how to pace relative to time on the erg. As the pieces shortens, the intensity and SPM will increase. 1:1 work to rest ratio. Record distance, average SPM and average split for each piece. Set the monitor: New workout – Intervals Variable Set your time pieces and rest pieces for each If you are sharing the rower with a friend? Set a 15 second rest period to allow transitions on the erg. After the WOD look through the memory to record scores and evaluate your ability to manage the proper SPM for each piece. All levels 5 minute row @18-20 SPM 5 minute rest 4 minute row @20-22 SPM 4 minute rest 3 minute row @22-24 SPM 3 minute rest 2 minute row @24-26 SPM 2 minute rest 1 minute row @ME
Jan 9 2016
WOD NOTES: The class will be divided into two teams. Rower, ski erg and bike will be continuously working. All Levels Team effort 500 calorie Row 400 calorie Ski Erg 300 calorie Assault bike Sport 30 minutes Establish 2 RM Snatch 4 x 3 Snatch Deadlift off risers 3 sets: Muscle ups x max UB reps Rest 2 minutes between efforts For time: 3000 m row Every 3 minutes perform 10 burpees over the erg
Jan 8 2016
WOD NOTES: Some straight forward Squatting today. And some fitness with a friend. All levels 2-4 sets based on mobility needs Band hip flexor stretch x 60 seconds Band goblet squats x 5 reps (2311) Front Squats 2 x 10 @75% 1 x 8 @80% 1 x 6 @85% 1 x 4 @90% 5 minute AMRAP Wall balls with a partner Alternating every 15 reps Rest 3 minutes 5 minute AMRAP *Double unders with a partner Alternating every 30 reps *If you don’t have DU’s then switch every 30 seconds and keep on practicing.