April 4 2016
WOD NOTES Goat day….time to practice your individual skills. Reps and scaling will be discussed with your trainer. We look forward to collecting plenty of data from this session to help build our next training cycle. All levels 8 minutes Warm up specific to your individual movement choice 800 m Jog @ talking pace Then…. 20 minute EMOM goat session Odds = GOAT ONE Evens = GOAT TWO Then…. 5 minutes Row or Assault bike @cool down pace
April 2 2016
WOD NOTES Taking a classic CrossFit benchmark WOD and dividing the work with a friend. Fitness and Performance “Team Kelly” 30 minute AMRAP 400 m run 30 Box jumps 30 Wall balls Alternating movements each round Sport E2MO2M x 10 minutes Heaving Snatch balance Snatch Waves 60-70-80% @doubles 65-75-85% @singles 70-80-90% @singles Clean and Jerks Work up to 75% Then…. EMOM x 6 1 C&J@80-85% HBBS 4 x 3 @70-80% Finish with 5 minutes max calories on Assault bike
April 1 2016
APRIL NOTES: We will start a strict gymnastics cycle this month. Testing with a benchmark girl WOD at the end of the month. Good luck and “skip the kip” WOD NOTES Some strict gymnastics work today. All levels 3 sets Jefferson curl x 2 Triceps opener x 5/5/5/5 Pancake x 45 sec Fitness 4 sets NFT Paralette/Ring Pushups x 15 Strict Chin up x 10 Bulgarian split squat x 5 each Rest as needed between movements Performance 4 sets NFT Strict Ring dips x 5-8 Strict Pull up x 6-10 Candle sticks x 5 Rest as needed between movements Sport 4 sets NFT 1 MU + 3 Strict dips HS walk x 30 feet Candle sticks x 5 Rest as needed between movements
March 31 2016
WOD NOTES This will test your abdominal endurance. Make sure to break up the reps as needed and go hard on the rower. Fitness Dynamic prep Supine biceps opener x 5/5/5/5 Mace 360’s x 6 Band perfect stretch x 30 sec 5 RFT 30 Ab mat sit ups 25/20 calorie row 20 Wall balls Performance Dynamic prep Supine biceps opener x 5/5/5/5 Mace 360’s x 6 Band perfect stretch x 30 sec 5 RFT 12 T2B 30/25 calorie row 20 Wall balls 20/14 Sport 5 sets Panda Pull + Hang Clean 5 sets 2 Push press + 1 Jerk 15 minutes Build up to 1 RM OHS 8 minute AMRAP 30 Calorie Row 30 T2B 30 OHS 95/65