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Workout Of The Day – 26 March 2015

Warm-up
Coach’s Choice

Strength/Skill
Rowing / KB Instruction
*We can all get better!

Metcon
“Twins”
Teams of 2
AMRAP 5
Row 50 Calories
Time Remaining: Max Burpees
AMRAP 4
Row 40 Calories
Time Remaining: Max Kettlebell Swings (53/35)
AMRAP 3
Row 30 Calories
Time Remaining: Max Air Squats
*One athlete works at a time: Score is total reps of burpees, KBS, and Air Squats

Mobility
Foam Roll Legs/Lats
Couch Stretch
Pigeon Stretch


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Workout Of The Day – 25 March 2015

Warm-up
Coach’s Choice

Strength/Skill
Jerk Complex
Take 12 minutes to build to a heavy Single
2 Push Jerk + 1 Split Jerk
SC – 2 Push Press + 1 Push Jerk

Metcon
“Speedy Shuffle”
On the minute x 15
Minute 1: 200ft. Shuttle Run
Minute 2: 30 Seconds Max Sit-Ups
Minute 3: 30 Seconds Max Jerks (135/95) (95/65) (75/55) SC – Push Press

Mobility
OH Banded Distraction
Upward-Facing Dog
Foam Roll Lats / 1:00 Static Hang on rig


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Workout Of The Day – 24 March 2015

Warm-up
Coach’s Choice

Strength/Skill
Back Squat
5×5 (65-75% of 1RM)

Metcon
50 Calorie Row
50 Box Jump (24/20) (20/16)
25 Power Clean (135/95) (95/65)
25 Burpees over the Bar

Mobility
Couch Stretch
Banded Hip Extension
Bilateral Internal Rotation


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Workout Of The Day – 23 March 2015

Warm-up
Coach’s Choice

Strength/Skill
Deadlift
4×10 (across: 70-80% of 1RM)

Metcon
“Tommy Boy”
AMRAP 14
15 Plate Ground-to-Overhead (45/25)
25 Sit-ups
35 Air Squats

Mobility
Couch Stretch
Upward-Facing Dog
OH Banded Diatraction


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Workout Of The Day – 22 March 2015

Remember that the price for the Stallion & Mare Derby goes up to $100 April 1st.

Warm-up
Coach’s Choice

Strength/Skill
Bench Press
Take 12 minutes to build to a heavy set of 5

Metcon
“Cash-Out”
50 Strict Press (95/65) (75/55)
On the Minute 2 L-Sit Pull-Ups (4 Pull-ups) (6 Jumping Pull-ups*)
*6″ clearance from top of head to rig

Mobility
OH Banded Distraction
Bilateral Internal Rotation (w/a partner)
Banded Lateral Opener


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Workout Of The Day -21 March 2015

Regular classes will perform the Open workout as a 12 min. AMRAP w/Hand-Release Pushups and Cleans (135/95) (95/65) (75/55)

Warm-up
Coach’s Choice

Metcon
“Open 15.4″
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.


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Workout Of The Day – 20 March 2015

For those participating in the CrossFit Open on Saturday, be careful to get sufficient rest!

Warm-up
Coach’s Choice

Strength/Skill
Snatch Complex
Take 12 minutes to establish a heavy Single
1 High-Hang Power Snatch + 1 Mid-Hang Squat Snatch + 1 Low-Hang (below knee) Squat Snatch
SC – 1 High-Hang Power Snatch + 1 Mid-Hang Power Snatch + 1 Overhead Squat

Metcon
“Just Plain Fun”
3 Rounds:
500m Row
12 Overhead Squats (115/80) (95/65) (75/55)
21 Box Jumps (24/20) (20/16)
Cash out, once all 3 rounds are complete: 50 Sit-ups

Mobility
Calf Smash on barbell
Single Leg Flexion (see Mobility board)
Posterior Chain Floss


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Workout Of The Day – 19 March 2015

Today is BUDDY DAY – Bring a friend (for free) to any class for a fun CFP experience! the WOD will be manageable for all.

Warm-up
Coach’s Choice

Strength/Skill (12 min. cap)
Sumo Deadlift
Build to a heavy set of 3
*Accumulate 20 seconds of a static hang on the rig after each set

Metcon
“Keep Breathing”
12-9-6-3-6-9-12
Wall Balls (20/14) (14/10)
Burpees
KB Swings (24/16) (16/12)

Mobility
Lateral Opener (wall or rig)
Couch Stretch
OH Banded Distraction


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Workout Of The Day – 18 March 2015

Buddy Day is this Thursday

Warm-up
Coach’s Choice

Strength/Skill
Thruster
5×3 (climbing: warm up and feel it out, last 2 sets should be very challenging)

Metcon
“Weightlifting Wednesday”
On the Minute x 12
Even: 7 Push Press + 7 Thrusters (115/80) (95/65) (75/55)
Odd: 100 ft. Shuttle Sprint

Mobility
Couch Stretch
OLY Wall Squat
Lax Ball Shoulders/Traps


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Workout Of The Day – 17 March 2015

Warm-up
Coach’s Choice

Metcon
“Wedding Crashers”
AMRAP 9
2 Power Cleans (135/95) (95/65) (75/55)
2 Box Jump Overs (24/20) (20/16)
4 Power Cleans (135/95)
4 Box Jump Overs (24/20)
6 Power Cleans (135/95)
6 Box Jump Overs (24/20)
-Continue going up by 2’s-

Midline Cashout
60 Abmat Sit-ups
30 Toes to Bar (Strict, if you can)
15 V-ups
30 KB Sit-ups (24/16) (16/12)
:60 Hollow Rock Hold

Bulletproof Shoulders
W’s / T’s / Y-Hold Push-up / 20 Cuff Isolation / 20 Scapular Push-ups

Mobility
Super Front Rack
Calf Smash on barbell
Pigeon Stretch


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