Author Archives: Keith Riel

WOD NOTES: Some straight forward strength work followed by a 6 minute burner. If your squat position requires some attention follow the fitness programming today. If your front squat looks like an Olympic Weightlifter then go with performance today. Fitness 4 sets Banded Goblet squats x 8 reps Band reverse fly’s x 12 DB Push press x 10 Rest 60-90 seconds between movements 6 minute AMRAP 5 Burpees 10 Wall balls Performance Front Squats 4 x 3 @85% 6 minute AMRAP 5 Burpees 10 Thrusters 75/55 Sport Snatch 80-85-90% x 3 waves C&J 80-85-90% x 2 waves Front Squat 4 x 3 @85% 5 RFT 15 Calorie Row 5 Hang power clean 135/95 5 Thrusters 135/95 Compare to July 17 2015 results

NOVEMBER NOTES: Expect some straight forward CrossFit programming this month. Every day will have a different focus, stay tuned for more information. Our sport group will finish off a 3 month WL cycle, prepare for a max out session at the end of the month. WOD NOTES: So, maybe some extra sugar and drinks this weekend? How difficult is it to burn all those extra empty calories? Well, today will be a good test. Teams of 3-5 athletes will alternate efforts as needed. Both the Rower and ski erg should be continuously working. All Levels Team effort 1000 Calories for time Row & Ski erg

WOD NOTES: A full squat session today. We will have lots of time for warm up and hip/ankle mobility. Feel the burn today. Fitness and Performance In 4 sets Work up to a heavy 5-8 Front Squat Then… In 4 sets Work up to a heavy 5-8 Back Squat Then… 3 sets x 20 Pumpkin Walking lunges Sport “Bucket 8’s” 4 x 8 Front Squats 4 x 8 Back Squats The workout starts with 65% loaded on the bar then each set add 5%. Rest 3 minutes between each set. Then… For time 20 minute AMMAP 10 Burpees over the erg every 750 m

WOD NOTES: Some strict gymnastics work today. This will test your muscular endurance. Quality reps are essential. Fitness 5 sets for reps Max UB assisted strict pull ups Rest 2 minutes Max UB push ups Rest 2 minutes Max L Sit Rest 2 minutes Performance 5 sets for reps Max UB strict pull ups Rest 2 minutes Max UB strict HSPU Rest 2 minutes Max L Sit Rest 2 minutes Sport 5 sets for reps Max UB Strict CTB pull ups Rest 2 minutes Max distance HS walk Rest 2 minutes Max L Sit Rest 2 minutes