WOD Tuesday June 27 2017

WOD Tuesday June 27 2017

CrossFit

Since Tobi is on vacation this week we will not be doing any running work outsWe will wait until she gets back. 

A. Warm Up

B. 5 Rounds for Time of (crossfit linchpin)
20 Wall Ball 20/14
15 Pull Ups
10 HSPU (Pike Push Ups/Knees on the box/Toes on the Box. no pads)

WOD Monday June 26 2017

WOD Monday June 26 2017

CrossFit

A. Warm Up

B. Front/Back Squats

C.  "ALL OVER"

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24″/20″)

Office Yoga
12pm to 1245pm

WOD Saturday June 24 2017

WOD Saturday June 24 2017

LIft
7am to 830am

CrossFit

A. Warm Up

B. to be completed as an individual or in teams of 2
(time cap for individuals)

"DANIEL"

For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

WOD Friday June 23 2017

WOD Friday June 23 2017

CrossFit

A. Warm Up

B. Tabata
 

Office Yoga
12pm to 1245pm
Meet at Merrill Park, Eagle Idaho

WOD Thursday June 22 2017

WOD Thursday June 22 2017

CrossFit

A. Warm Up

B. Hang Power Cleans
3 Reps every 90 seconds
Build for 8 Sets (begin at 50% of your 1 rep max Power Clean)

C. “Freight Train” V3
On the Minute x 6
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

Version 3. Volume remains the same as when completed previously (May 31st), but we are climbing in percentage (from 50% to 55%)
The goal is to hang onto the bar for all repetitions inside the minute.

D, Sled Push
4 x 40ft x 275/155

KB with Katie
530pm to 630pm

WOD Wednesday June 21 2017

WOD Wednesday June 21 2017

CrossFit

A. Warm Up

B. Build to a Heavy 3-Rep Deadlift in 12 Minutes

D. "OPTIMUS PRIME"

AMRAP 7:
Wallballs (20/14) – Females to a 9′ Target
*Every Minute on the Minute – 5 Deadlifts (205/145)

Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).

Yoga Stretch
630pm to 730pm

 

WOD Tuesday June 20 2017

WOD Tuesday June 20 2017

CrossFit

A. Warm Up

B. Skills

C.  For Time
1000 Meter Run
30 KB Swings 53/35
20 Burpees

WOD Monday June 19 2017

WOD Monday June 19 2017

CrossFit

A. Warm Up

B. Overhead Squats/Front Squats

C. 15 Minute EMOM of
1 - 50 Double Unders
2 - 15/12 Cal Row
3 - 10 Overhead Squat/Front Squat (No Rack)

WOD Saturday June 17 2017

WOD Saturday June 17 2017

Lift
7am to 830am

CrossFit

A. Warm Up

B. Teams of 3

"EDGARTON" (TEAM VERSION) (cfne)

Teams of 3:
600 Meter Run
80 Box Jump Overs (24″/20″) *Step-Overs allowed
60 Power Snatches (95/65)
20 Burpee Bar Muscle-Ups
60 Power Snatches (95/65)
80 Box Jump Overs (24″/20″) *Step-Overs allowed
600 Meter Run

WOD Thursday June 15 2017

WOD Thursday June 15 2017

CrossFit

A. Warm Up

B. EMOM x 12
1 - Row 12 - 15 Calorie
2 - Deadlift x 7 (185/125)
3 - DB Push Press x 10 (35/25)

C. Sled Push
6 x 40ft x 225/155

WOD Wednesday June 14 2017

WOD Wednesday June 14 2017

CrossFit

A. Warm Up

B. Take 10 Minutes to work up to a heavy Power Clean

C."Behind Bars"
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Yoga Stretch
630pm to 730pm

WOD Tuesday June 13 2017

WOD Tuesday June 13 2017

CrossFit

A. Warm Up

B. For Time
7 Rounds with a 1 minute rest between rounds
10 Front Rack Reverse Lunge 95/65 5 rt/lt
10 Power Cleans
10 Bar over Hops
200 Meter Run
1 minute rest

WOD Monday June 12 2017

WOD Monday June 12 2017

CrossFit

A. Warm Up

B. Back Squats

C.  "Jackie"
1000 Meter Row
50 Thrusters 45/35
30 Pull Ups

Office Yoga
12pm to 1245pm

WOD Saturday June 10 2017

WOD Saturday June 10 2017

Lift
7am to 830am

CrossFit
A. Warm Up

B. For Time
3 Rounds of
600 Meter Run
15 Power Cleans 155/115

WOD Thursday June 8 2017

WOD Thursday June 8 2017

CrossFit

A. Warm Up

B. For Time
21-15-9 of
Hang Power Clean 95/65
Wall Balls

C. Sled Push
4 x 40 ft x 225/155

WOD Wednesday June 7 2017

WOD Wednesday June 7 2017

CrossFit

A. Warm Up

B. Deadlifts

C. 

"ZAGATO"

21 – 15 – 9:
Deadlifts (135/95)
Push Jerks (135/95)
Barbell-Facing Burpees
CFNE

Yoga Stretch
630pm to 730pm

WOD Tuesday June 6 2017

WOD Tuesday June 6 2017

CrossFit

A. Warm Up

B. Back Squats

C.  10 Minute AMRAP of
200 Meter Run
15 Box Jump Overs
12 Toe to Bar
8 DB Hang Squat Cleans 45/35

WOD Monday June 5 2017

WOD Monday June 5 2017

CrossFit

A. Warm Up

B. "BAD MAMA JAMA"

5 Rounds:
1:00 Calorie Row
1:00 Power Cleans (135/95)
1:00 Lateral Burpees over Bar
1:00 Rest

Office Yoga
12pm to 1245pm

WOD Saturday June 3 2017

WOD Saturday June 3 2017

Lift
7am to 830am

CrossFit

A. Warm Up

B. “Filthy 50”
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (35/25#)
50 Walking Lunges
50 Toes-to-Bar
50 Push Press (45/35)
50 Good Mornings (45/35)
50 Wallballs (20/14#)
50 Burpees
50 Double-unders