WOD Wednesday July 26 2017

WOD Wednesday July 26 2017

CrossFit

A. Warm Up

B. Power Cleans

C. "ALVERSTONE"

Ascending Ladder for 7:00 – 
1 Power Clean, 30 Double-Unders 135/95
2 Power Cleans, 30 Double-Unders
3 Power Cleans, 30 Double-Unders
4 Power Cleans, 30 Double-Unders
5 Power Cleans, 30 Double-Unders

Yoga Stretch
630pm to 730pm

WOD Tuesday July 25 2017

WOD Tuesday July 25 2017

CrossFit

A. Warm Up

B. Midline

C. 10 Minute AMRAP of
21 Wall Balls
15 Box Jumps
9 Bar Muscle Ups
6 Deadlifts

 

WOD Monday July 24 2017

WOD Monday July 24 2017

CrossFit

A. Warm Up

B. OTM x 10 minutes, Squats

C. "Clean Break"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Squat Cleans 95/65
100 Meter Run

NO Office Yoga Today

 

WOD Saturday July 22 2017

WOD Saturday July 22 2017

Lift
7am to 830am

CrossFit
A. Warm Up

B. Team Hacksaw"

30 Minute AMRAP

100 Double Unders
50 Wall Balls
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull Ups
30 Bar Facing Burpees
20 Power Cleans 135/95
20 Push Jerks
10 Power Snatch
10 Ring Muscle Ups

WOD Thursday July 20 2017

WOD Thursday July 20 2017

CrossFit

A. Warm Up

B. For time:
50 box jumps, 30-in. box
50 kettlebell swings, 2/1.5 pood (do not drop KB from overhead)
50 knees-to-elbows
50 wall-ball shots, 20/14
50 burpees
(CrossFit WOD)

WOD Wednesday July 19 2017

WOD Wednesday July 19 2017

CrossFit

A. Warm Up

B. Deadlift - Romanian, Sumo

C. Kettlebell Walks x 2
Double-Kettlebell/Dumbbell Walk
6 x 25ft Both KB’s in Farmers Carry (at sides)
6 x 25ft Both KB’s in Front Rack Position
6 x 25ft Left Arm Front Rack, Right Arm Farmers Carry
6 x 25ft Left Arm Farmers Carry, Right Arm Front Rack
Repeat for 2 sets, not for time

Yoga Stretch
630pm to 730pm

WOD Tuesday July 18 2017

WOD Tuesday July 18 2017

CrossFit

A. Warm Up

B. "The Chief"

5, 3 Minute AMRAPs of
3 Power Cleans 135/95
6 HR Push Ups
9 Air Squats

1 Minute Rest between each 3 minute round

WOD Monday July 17 2017

WOD Monday July 17 2017

CrossFit

A. Warm Up

B. Back Squats

C. "Flip or Flop

21 – 15 – 9:
Alternating Dumbbell Snatches (35/20)
50 Double Unders between rounds

Directly into…

21 – 15 – 9:
Box Jump Overs (24″/20″)
Pull-Ups

Office Yoga
12pm to 1245pm

WOD Saturday July 15 2017

WOD Saturday July 15 2017

Lift
7am to 830am

CrossFit
A. Warm Up

B. For Time
"D3" 

800 Meter Run, 3 Rounds of “DT” (135/95)
800 Meter Run, 2 Rounds of “DT” (155/105)
800 Meter Run, 1 Round of “DT” (175/115)

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
One barbell is used, and the athlete is to change the weights.
(cfne)

WOD Friday July 14 2017

WOD Friday July 14 2017

CrossFit

A. Warm Up

B. Tabata/Metcon?  Gotta come in to see what it is.

Yoga in the Park
12pm to 1245pm
Merrill Park

WOD Thursday July 13 2017

WOD Thursday July 13 2017

CrossFit

A. Warm Up

B. 5 x 3 Hang Power Clean
Every 2 Minutes, build to a heavy triple.

C. 10 Minute AMRAP of
10 DB Squat Clean 45/35 (One head of the DB touch the ground on every rep, full squat on clean)
10 Pull Ups
10 Box Jumps 24/20

KB with Katie
530pm to 630pm
 

WOD Wednesday July 12 2017

WOD Wednesday July 12 2017

CrossFit

A. Warm Up

B. Skills - HSPU

C. 3 Rounds of
21 Toes to Bar
15 Hang Power Snatch 95/65
9 Bar Over Burpees

Yoga Stretch
630pm to 730pm

WOD Tuesday July 11 2017

WOD Tuesday July 11 2017

CrossFit

A. Warm Up

B. Back Squats
10 x 65%
8 x 70%
6 x 75%
4 x 80%
2 x 85%

C. 3 Rounds of
75 Double Unders
50 Air Squats (butt to ball)
25 Hand Release Push Ups

WOD Monday July 10 2017

WOD Monday July 10 2017

CrossFit

A. Warm Up

B. 6 Rounds of
200 Meter Run
15 Wall Balls
10 Push Press 95/65
5 Bar Muscle Ups/C2B/Pull Ups

Office Yoga 
12pm to 1245pm

 

WOD Saturday July 8 2017

WOD Saturday July 8 2017

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. "Glen" (can be done as an individual or as a team of 2 work out)
30 Clean and Jerks 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

 

WOD Friday July 7 2017

WOD Friday July 7 2017

CrossFit

A. Warm Up

B. Push Press 7 x 3, Build in the 7 sets
Every 90 Seconds

C. Tabata

D. Sled Push
6 x 275 x 40ft

Office Yoga (in the Park, Meet at Merrill Park)
12pm to 1245

WOD Thursday July 6 2017

WOD Thursday July 6 2017

CrossFit

A. Warm Up

B. Build to a heavy 3 rep Hang Power Clean in 5 sets
Every 90 seconds.

C.  3 Rounds of
21 Wall Balls
15 Pull Ups
9  Hang Power Clean 135/95

 

WOD Wednesday July 5 2017

WOD Wednesday July 5 2017

CrossFit

A. Warm Up

B. Squats, OTM (on the minute for 12 minutes)

C. 8 Minute AMRAP of
40 Double Unders
4 Power Snatch 115/80
4 BFB (bar facing burpees)
(by Crossfit Linchpin)

Yoga Stretch
630pm to 730pm

WOD Monday July 3 2017

WOD Monday July 3 2017

July 3rd schedule, 915am session only

CrossFit

July 3rd Special with Peggy