WOD Thursday August 17 2017

WOD Thursday August 17 2017

CrossFit

A. Warm Up

B. 15 Minute AMRAP of
200 Meter Run
50 Double Unders
20 Overhead Waking Lunges 45lb/25lb Bumper Plate (10rtlt)

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

WOD Wednesday August 16 2017

WOD Wednesday August 16 2017

CrossFit

A. Warm Up

B. Strict Press

C. OTM x 12

1 - KB Swings x 15 53/35
2 - Box Jump Overs x 10 24/20
3 - Deadlift x 5 (45% of 1 rep max) 

Yoga Stretch
630pm to 730pm

WOD Tuesday August 15 2017

WOD Tuesday August 15 2017

CrossFit

A. Warm Up

B. "BIKE BUFFET" (cfne)

“Bike Buffet” Part #1
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: CTB Pull-Ups
Time remaining, Max Calorie rower or air dyne

– Rest 4:00 –

“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Toes to Bar
Time remaining, Max Calorie rower of air dyne

– Rest 4:00 –

“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Pull-Ups
Time remaining, Max Calories rower or air dyne

Score will be calories.

WOD Monday August 14 2017

WOD Monday August 14 2017

CrossFit

A. Warm Up

B. Clean and Jerk

C. Back Squats

D. 21-15-9 of
SDHP 95/65
Push Press
BOBs
 

WOD Saturday August 12 2017

WOD Saturday August 12 2017

Lift
7am to 830am

CrossFit
830a to 930am

4 Rounds of
200 Meter Run
30 Double Unders
15 DB Single Arm Alternating Snatch 50/30

WOD Thursday August 10 2017

WOD Thursday August 10 2017

CrossFit

A. Warm Up

B. 12 Minute AMRAP of

5 Front Squats 135/95 (no rack)
5 Hang Power Cleans
5 Shoulder to Overhead
5 Burpees over the Bar
200 Meter Run

530pm to 630pm
Kettlebell with Katie
 

WOD Wednesday August 9 2017

WOD Wednesday August 9 2017

CrossFit

A. Warm Up

B. On the Minute x 11

Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL

Minute 2 – 40 Double-Unders

Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL

Minute 4 – 15 AbMat Sit-Ups

Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL
(cfne)

Minute 6 – Rest

On Minute 7, repeat the process once more for a total of the 2 rounds.

C. 21 - 15 - 9 of
KB Swings 53/35

Box Jumps 24/20

Yoga Stretch
630pm to 730pm

WOD Monday August 7 2017

WOD Monday August 7 2017

Schedule for Monday - 5am, 6am, 7am , 8am  and no 415pm, or 530pm sessions.

CrossFit
A. Warm Up
3 Rounds of
100 Meters Run
1 rounds of Cindy (5 pull ups, 10 Hand release push ups, 15 sir squats)

followed by

Barbell Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 Straight Leg Deadlifts

B. CrossFit

"Jump Street"
3 Rounds of
400 Meter Run
15 Power Clean and Jerks 95/65
75 Double Unders (singles x 225)

Office Yoga
12pm to 1245pm

 

Friday August 4 2017

Friday August 4 2017

CrossFit

A. Warm Up
3 Rounds of
10 meter easy run
20 Double Unders
10 Push Ups
10 Sit Ups
10 Walking Lunges (5 rt/lt)

B. Tabata

No Office Yoga
 

WOD Wednesday August 2 2017

WOD Wednesday August 2 2017

Schedule for Wednesday 5am, 6am, 7am, and 8am only.

Crossfit

A. Warm Up
3 rounds of
20 seconds on Rower
3 Walk Outs
3 Russian Baby Makers
10 Push Ups
10 Abmat Sit Ups

BB Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 SLDL

B. Deadlift
5 sets of 5 every 2 minutes, build to a heavy set of 5
Begin at approximately 50%

C. 4 Rounds for Time of
30 Double Unders (90 singles)
15 DB Alternating Single Arm Snatch 50/35

WOD Monday July 31 2017

WOD Monday July 31 2017

Modified Schedule this week.
Monday 5am, 6am, 7am, and 8am.  Afternoon 415pm and 530pm.
No Lifting this week, Wod only.
Tuesday Closed
Wednesday 5am, 6am,7am, and 8am no afternoon sessions
Thursday Closed
Friday 5am, 6am 7am, and 8am no afternoon sessions
Saturday Closed

CrossFit

A. Warm Up

B. For Time with a 15 minute time cap

12 – Power Cleans (115/85)

40 Double Unders (80 singles)

12 — Shoulder To Over Head (115/85)

40 Double Unders

9 – Power Cleans (135/95)

40 Double Unders

9 – Shoulder To Over Head (135/95)

40 Double Unders

6 – Power Cleans (155/105)

40 Double Unders

6 – Shoulder To Over Head (155/105)

40 Double Unders

3 – Power Cleans (185/125)

40 Double Unders

3 – Shoulder To Over Head (185/125)

40 Double Unders

WOD Saturday July 29 2017

WOD Saturday July 29 2017

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B.  Teams of 2 (one working one resting)

12 clean and jerks 155/105
Then, 2 rounds of:
 15 toes-to-bars
 12 chest-to-bar pull-ups
Then, 12 clean and jerks

then

3 rounds:
400-meter run
24 squats
12 burpee box jump overs

WOD Friday July 28 2017

CrossFit

A. Warm Up

B. 5 Rounds of
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
(CrossFit.com)

Office Yoga

In Merrill Park
12pm to 1245pm

WOD Thursday July 27 2017

WOD Thursday July 27 2017

CrossFit

A. Warm Up

B. For Time
10 Front Squats 135/95 (From the Ground no rack)
10 Burpee Box Jumps
10 Thrusters 115/80
10 Power Cleans 155/105
10 Burpee Pull Ups
10 Power Cleans
10 Thrusters
10 Burpee Box Jumps
10 Front Squats

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