WOD Wednesday May 24 2017

WOD Wednesday May 24 2017

CrossFit

A. Warm Up

B. Push Press

C. "NARF"

9 - 15 - 21 of
Thrusters 95/65
Pull Ups

Yoga Stretch

630pm to 730pm

WOD Monday May 22 2017

WOD Monday May 22 2017

CrossFit

A. Warm Up

B. Power Clean and Jerk OTM x 10

C. "GRACEFUL CINDY"

For Time:
3 Rounds of Cindy, 12 Clean and Jerks (135/95)
2 Rounds of Cindy, 9 Clean and Jerks (135/95)
1 Round of Cindy, 6 Clean and Jerks (135/95)

1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Office Yoga
12pm to 1230pm

WOD Saturday May 20 2017

WOD Saturday May 20 2017

Lift
7am to 830am

CrossFit
A. Warm Up
B. For Time, Teams of 2, one working one resting, 45 Minute AMRAP
Randy/Wittman/Jerry
"Randy"
75 Power Snatch 75/55
"Wittman"
7 Rounds of
15 KB Swings 53/35
15 Power Clean 95/65
15 Box Jumps 24/20
"Jerry"
1 Mile Run
2000 Meter Row
1 Mile Run
(look at your books we did this on 7/9/16 , Best score on that day was 1 full round plus "Randy" Plus 1 Round of "Wittman")

WOD Thursday May 18 2017

WOD Thursday May 18 2017

CrossFit

A. Warm Up

C. For Time
21-15-9 of each
Deadlift 225/155
Wall Ball 20/14
Pull Ups
(CrossFit Linchpin)
Suggested Deadlift Rep Scheme options for the set of 21 - fast singles, 8-7-6, 7-7-7.
Deadlift % of 1 rep max, 60% - 65% but not more than 225/155.

KB Class with Katie

530pm to 630pm

WOD Wednesday May 17 2017

WOD Wednesday May 17 2017

CrossFit

A. Warm Up

B. Push Press
5 x 3 build to a heavy set of 3

C. EMOM x 12
12 DB Reverse Lunges 35/25
12 Deficit Pushups
12 Dumbbell Box Step-Ups
40s Plank Hold (elbows)

Yoga Stretch
630pm to 730pm

WOD Tuesday May 16 2017

WOD Tuesday May 16 2017

CrossFit

A. Warm Up

B. Back Squats
Every 90 seconds

C. For Time
3 Rounds of
10 Power Cleans 115/80
10 Front Squats
10 Bobs
50 Double Unders

 

WOD Monday May 15 2017

WOD Monday May 15 2017

CrossFit

A. Warm Up

B. "Fight Gone Bad"

3 Rounds of
1:00 at each station:
Wallballs (20/14)
Sumo Deadlift (75/55)
Box Jumps (20)
Push Press (75/55)
Row for Calories
Rest

Office Yoga
12pm to 1245P

WOD Saturday May 13 2017

WOD Saturday May 13 2017

Lift
7am to 830am

CrossFit
830am to 930am
20 Minute Amrap of
Teams of 2

15 Box Jump Overs 24/20
25 Pull Ups
50 Double Unders
15 Squat Cleans 115/80

 

WOD Thursday May 11 2017

WOD Thursday May 11 2017

CrossFit

Schedule Note
The 530pm - 630pm Class will be Kettlebell Class

A. Warm Up

B. For Time

150 Single Unders
20 Wall Balls
20 DB Snatch (10rt/10lt) 50/35
150 Single Unders
20 Wall Balls
20 DB Snatch (10rt/10lt)
150 Single Unders
20 Wall Balls
20 DB Snatch (10rt/10lt)
150 Single Unders

Kettlebell Class
530pm to 630pm

WOD Wednesday May 10 2017

WOD Wednesday May 10 2017

CrossFit

A. Warm Up

B. Push Press 5 x 3 every 90 seconds

C. 13 Minute AMRAP
55 SDLHP 75/55
55 Thrusters 75/55
55 Pull Ups
55 Push Press

Yoga Stretch
630pm to 730pm

WOD Tuesday May 9 2017

WOD Tuesday May 9 2017

CrossFit

A. Warm Up

B. 15 Minute AMRAP of

100 Meter Run
5 Power Cleans 135/95
10 Hand Release Push Ups
15 Air Squats
 

Monday May 8 2017

Monday May 8 2017

CrossFit

A. Warm Up

B. Back Squats

C. For Time
20 KB Swings
20 Pull Ups
40 Double Unders
40 Box Jumps
40 Double Unders
20 Pull Ups
20 KB Swings

Office Yoga

12pm to 1245pm

WOD Sunday May 7 2017

WOD Sunday May 7 2017

Roll-n-Strech

10am

http://www.crossfitstation.com/clinic/2017/5/7/roll-n-stretch

WOD Saturday May 6 2017

WOD Saturday May 6 2017

Lift

7am to 830am

CrossFit

A. Warm Up

B. Teams of 2
20 Minute AMRAP
30 Box Jump Overs (24/20")
30 CTB Pull-ups
30 KB Swings (53/35-Pood) (DO NOT DROP KB FROM OVERHEAD/10 BURPEE PENALTY)
30 Front Squats (135/95)
30 TTB
30 Push Press (135/95)
30 Deadlifts (135/95)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

WOD Thursday May 4 2017

WOD Thursday May 4 2017

CrossFit

A. Warm Up

B. 3 Rounds for TIme

10 Push Press 115/80
10 Toes to Bar
200 Meter Run

C. Sled Push
4 x 40ft x 295/190

WOD Wednesday May 3 2017

WOD Wednesday May 3 2017

CrossFit

A. Warm Up

B. Front Squat Wave

C. EMOM x 12

Row for Calories 15/12

Wall Balls 15

Hang Power Cleans 9 (135/95)

Yoga Stretch

630pm to 730pm

 

WOD Tuesday May 2 2017

WOD Tuesday May 2 2017

CrossFit

A. Warm Up

B. Skills

C. For Time

35 Double Unders

35 Box Jumps 24/20

35 Kettle Bell Swings 53/35 (do not drop KB from overhead)

35 Double Unders

35 Burpees

35 Double Unders

35 Kettle Bell Swings

35 Box Jumps

35 Double Unders