9.22.15 WOD
September 21, 2015
Warm-Up:
12 Pass Throughs
12 Halos
Burgener Warp-Up x3
Skills Transfers x3
4 Minute cap on above warm-up
then:
6 Minutes Coaches Choice
Oly Strength 2-2:
Power Clean + Clean - 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power clean)
Snatch Balance - 60%x3x2, 65%x3, 70%x3x2 (% of Snatch)
Push Press - 75%x5x5
Muscle Snatch - 60%x5, 65%x4, 70%x3x2 (% of Snatch)
WOD:
8 Minute AMRAP of:
Bar Facing Burpees
9.21.15 WOD
September 20, 2015
Athletes, starting October 1st, we will be adding Open Gym times on Saturday's at 10am and at 12:30pm. If you are trying to get in and WOD on Saturday mornings, we hope this helps. Also just a reminder about Open Gym times. If you are new to CrossFit try to come in to classes until you are comfortable with most movements. We do have coaches there to assist and answer questions, but not to run you though a class.
Coach Leo
Warm-Up:
11 Pass Throu
9.18.15 WOD
September 17, 2015
Warm-Up:
15 Minutes to warm up on your own. We want to see what you have learned.
Oly Strength 1-5:
Snatch - 55%x3, 60%x3, 65%x3, 70%x2, 75%x1, HS
Clean & Jerk - 55%x3, 60%x3, 65%x3, 70%x2, 75%x1, HS
Back Squat - 60%x6x2, 65%x6, 70%x4x2
WOD:
12 Minute EMOM of:
5 Thruster 95/65
7 Supine Ring Rows
9.17.15 WOD
September 16, 2015
Warm-Up:
10 Pass Throughs
10 Halos
BB Burgener Warm-Up x3
BB Skills Transfers x3
Junk Yard Dog 5 each
Oly Strength 1-4:
3-Position Snatch - 60%x1x2, 65%x1x2 (% of snatch)
Snatch Pull - 85%x5x4
Snatch Push Press - 65%x5x2, 70%x5x2 (% of Push Press)
Good Morning - 25%x6x3 (% of Back Squat)
WOD:
2 Rounds, 1 Minute Stations of:
Sumo Deadlift High Pull 75/55
Overhead Walking Lunges 75/55
Shoulder Press 75/55
Back Squats 75/55
Windshield Wipers 75/55
S
9.16.15 WOD
September 15, 2015
Warm-Up:
10 Minute warp-up, coaches choice.
Oly Strength 1-3:
3-Position Clean - 60%x1x2, 65%x1x2 (% of Clean)
Power Jerk (split) + Jerk (split) - 60% x (2+1) x 2, 65% x (2+1) x 2
Clean Deadlift - 90%x5x4 (% of Clean)
Front Squat - 60%x6x2, 65%x5, 70%x3
WOD:
21-15-9 For time of:
Medball Cleans 20/14
Pull-Ups
7 Minute time cap. (elite athletes 4 minutes)
9.15.15 WOD
September 14, 2015
Lurong athletes, you have until the 21st to get your WOD 1 judged and submitted. We will not be judging on the 21st, so make sure you get in before then to get it done. We will be judging WOD 1, Measuring and getting weights at the following times.
Tuesday to Friday - 1:30-5:30pm If you can not make these times get with Coach Leo or Coach Mary to schedule a different time. We have the Team Series also going on so please try to get in during the t
9.14.15 WOD
September 13, 2015
Athletes, today we start our 12 week oly cycle. Their will be a ton of things to get through in 1 hour, so please be on time and pay attention to your coaches.
Coach Leo
Warm-Up:
10 Pass Throughs
10 Halos
2x Burgener Warm-Up (1st rd. w/PVC, 2nd w/BB)
Junk Yard Dog x5 (each)
Oly Strength 1-1:
Power Snatch + Snatch - 60% x (1+2) x 4 (% of power snatch)
Jerk (split) - 60%x3x2, 65%x3x2
Clean Pull - 85%x5x4
Back Squat - 60%x8, 65%x6, 70%x6x2
WOD:
5 Mi
9.10.15 WOD
September 9, 2015
WOD:
Ascending and descending ladder for time of:
150 Squats
100 Sit-Ups
50 Push-Ups
100 Sit-Ups
150 Squats
20 Minute cap time.
9.9.15 WOD
September 8, 2015
Athletes, remember that when you come in to make up your missed lifts you are going to be more or less on your own during this. We had our test week last week to hit all these lifts. The coaches will answer questions and give a quick demo, but are not there to teach you the lifts in depth. That is what the past 4 weeks were for, the coaches will be coaching the WOD. This is time for you to set a 1 rep max on the lifts before we begin our next onl
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