Workout of the Day

TUE28MAR2017

WOD

Strength
Find 2 rep max FS each with 5 sec. pause

Conditioning
“Helen”
3 Rounds for Time
400m Run
21 KB Swings (55/35)
12 Pullups

Extra

10 wall walks w/ 10 sec. hold on wall

Accumulate 30 strict HSPU facing wall

3 – 2 min rounds
-3 DL (225/135)
-50 ft. Run
-25 UB DL
-50 ft. run
*set up as a ladder w/ rope and DL on opposite sides
*Rest 3 min. after each round

MON27MAR2017

17505054_10155057348662660_3266155483576765373_o

WOD

Strength
Find max squat clean thruster in 10 min.

Conditioning
“Elizabeth”
21-15-9
Power Cleans (135/95)
Ring Dips

EXTRA

3 sets of 3: Muscle Snatch

5 sets to find 3 pos. snatch max
-hip
-above knee
-below knee

15 min. – HS walk obstacle course
*have fun, make steps, turns etc.

SAT25MAR2017

16826095_10154967205307660_5094442361271074896_o

WOD

In teams of 2, 4 Rounds for Time:
12 Power Cleans (135/95)
16 Reverse Lunges
20 Abmat Situps
*Both partners do each movement, alternating.
i.e. Partner A does 8 C&J, Partner B does 8 C&J, Partner A does 12 DL, etc.

 

17.5

This is it! The Final week of the Open and we have a good test of will power! I’ll be emailing out the Heat sign up link. Also remember that this Friday night, after the final heat, we are going to Good Neighbor Brew for CrossFit Wylie’s 5th Anniversary! It’s easy to find, as they are located in our old gym! Kids and dogs are welcome, bring everyone! I’ve heard a few people are bringing BBQ but if you would like to order anything or bring a dish, I’m sure it will be well received!

Screen Shot 2017-03-23 at 7.55.19 PM

 

THU23MAR2017

Copy of Springsteen.png
2017 CF4CF Movements & Loads

WOD

Mobility
Couch Stretch – 2 min each
Barbell Quad Roll – 2 min
Ankle Mob – 2 min each

Skill/Technique Work
Power Clean + Push Jerk

Conditioning
4 Rounds for Time:
20 Jumping Jacks
14 Mountain Climbers
8 Hang Power Cleans (115/75)
6 Ring Dips

WED22MAR2017

17097519_10154987151912660_4729967480352206538_o

WOD

Conditioning
5 Rounds at a steady pace, NOT for time:
200m Run
15 Air squats
250m Row
5 Strict Hollow Pullups

Strength
E2MOM x 10 min:
2 Deadlifts (80-90%) + 6 Box Jumps

Extra

4 sets:
8 hollow/arch kips on rings
4 strict chest to ring pullups
2 Ring MU

Complete 2 min total free-standing HS Hold, use wall as needed.

*If this is easy practice alternating shoulder touches
Bench Press: Every 90 sec complete 3 reps @ 85% + 12 feet elevated Ring Rows x 4 sets

MON20MAR2017

17159060_10155017747142660_5956795611311269343_o

Adult Olympic Weightlifting Technique Cycles (Ages 15+)
– 2 Classes per week for 6 Weeks
– Thurs 6PM & Sat 8AM starting March 30th
– Coached by USAW Certified Instructor Jeff Brinkman
– $150 for members / $200 for non-members

These classes are for all levels, and open to everyone but is the same level of training that has developed multiple National level weightlifters and National Record breaking lifts. We focus on proper movement and technique in the Snatch and Clean & Jerk, increasing safety, strength, efficiency, and enjoyment! The cycle lasts 6 weeks and is guaranteed to improve your lifts.

TO REGISTER, EMAIL jeff.brinkman@gmail.com

WOD

Warmup/Skill
10 min. Alt EMOM
10 UB TTB or K2C
40 Double Unders

Conditioning
AMRAP in 12 min:
40/30 Cal Row
then in the remaining time:
4 DB Thrusters (50/s)
50ft Bear Craw | R+ 25ft HS walk
10 DB Renegade Row | R+ 3 Ring MU

Extra

Split Jerk up to 95% from the rack/blocks in 8 min starting with an empty bar

Work up to 90% of back squat max then complete 4 sets of 2 at 90% every 2 minutes

MON20MAR2017

17310114_10155036614502660_1958817492967254782_o

WOD

Conditioning
“Fran”
For Time, 21-15-9 of:
Thrusters (95/65)
Pullups

Strength
4 sets:
5 Weighted Strict pullups
100ft Farmer Carry with heaviest KB possible
2 wall walks w/10 sec. on 2nd rep

Extra

Snatch up to 90% in 8 min starting with an empty bar

rest 3 min

CJ up to 85% in 8 min starting with an empty bar

SAT18MAR2017

WOD

Strength
Power Snatch + OHS: 6 sets of 2+2 @ 70%-80% as able

Conditioning
AMRAP in 12 Min:
6 Burpees Over Partner Holding Low Plank
12 OHS (115/75)
100m Run

Alternate complete rounds, for AMRAP in 12 min.
Run counts as 1 rep.

Extra

Every 60 sec x 6 min: FS: 50/6, 60/5, 70/4, 75/3, 80/2, 85/1