12.15.17

WOD Programming

Coach Led Warm Up

Clean

For Time:
24-20-16-12-8-4
Calorie Row
DB Snatches (53/35)

COMP Programming

Ned:
7 Rounds
11 Bodyweight Squats
1000 m Row

Coach Led Warm Up

Clean

For Time:
24-20-16-12-8-4
Calorie Row
DB Snatches (53/35)

12.14.17

WOD Programming

Strength:

Push Press

MetCon:

For Time:

50 Calorie Assault Bike
50 Pull-Ups
50 Russian KB Swings (53/35)
150 Double Unders

COMP Programming

Strength:

Push Press

MetCon:

CrossFit Open 13.2

MetCon:

For Time:

50 Calorie Assault Bike
50 C2B Pull-Ups
50 Russian KB Swings (70/44)
150 Double Unders

Strength:

Glute Bridge

12.12.17

WOD Programming

Strength:

Power Snatch

MetCon:

12 Minute EMOM

1 – 12 Pull-Ups
2 – 12 Hang Power Cleans (135/95)
3 – 34 Double Unders

COMP Programming

Skill:

Kipping Ring Dips

MetCon:

18 Minute AMRAP

15/12 Calorie Assault Bike
10 Thrusters (115/85)
12 Toes 2 Bar

Strength:

Snatch

MetCon:

12 Minute EMOM

1 – 12 C2B Pull-Ups
2 – 12 Hang Power Cleans (185/125)
3 – 34 Double Unders

12.11.17

WOD Programming

Coach Led Warm Up

Back Squat

12 Minute AMRAP

3-6-9-12-15…

Buprees
Box Jump (24/20)

COMP Programming

Patner WOD

100-80-60-40-20

Calorie SkiErg
Wall Balls (20/14)

Must switch every 10 reps

Coach Led Warm Up

Back Squat

12 Minute AMRAP

3-6-9-12-15…

Buprees
Box Jump (24/20)

10 MIN EMOM :
30 second on/ off Assault bike

12.08.17

WOD Programming

Coach Led Warm Up

Clean

12 Minute EMOM:

1 – 15/12 Calorie Row
2 – 20m Walking Lunges (50/35)
3 – 10m Burpee Broad Jump

COMP Programming

Fore!
12 minutes:
4 Minutes of Clean & Jerks (135/95)
4 Minutes of Rowing
4 Minutes of Burpees

Coach Led Warm Up

Clean

12 Minute EMOM:

1 – 15/12 Calorie Row
2 – 20m Walking Lunges (50/35)
3 – 10m Burpee Broad Jump

12.07.17

WOD Programming

Coach Led Warm Up

Push Press

For Time:

90 Double Unders
30 Deadlifts (115/85)
20 Hang Power Cleans (115/85)
10 Power Snatches (115/85)
90 Double Unders

COMP Programming

5 Minutes AMRAP:
ME Squat Clean & Jerk
(shoulder to overhead will be permitted for the Jerk)

“One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete.” – CrossFit.com

Coach Led Warm Up

Push Press

For Time:

90 Double Unders
30 Deadlifts (165/115)
20 Hang Power Cleans (165/115)
10 Power Snatches (165/15)
90 Double Unders

12.06.17

WOD Programming

Coach Led Warm Up

For Time:

200m Run
rest :30
400m Run
rest :60
200m Run
rest :30
250m Row
rest :30
500m Row
rest :60
250m Row

ROMWOD

COMP Programming

25 Minute EMOM:

1. min: 1 Legless Rope Climbs
2. min: 6 Front Rack Lunges (135/95)
3. min: 8 Cal AirDyne
4. min: 6 DB Squat Snatches (50/35)
5. min: 1 Bear Complex (135/95)

Coach Led Warm Up

For Time:

200m Run
rest :30
400m Run
rest :60
200m Run
rest :30
250m Row
rest :30
500m Row
rest :60
250m Row

ROMWOD

12.05.17

WOD Programming

Coach Led Warm Up

Power Snatch

10 Minute AMRAP:

05 Front Squats (135/95)
10 Hand Stand Push-Ups
20 KB Swings (53/35)

COMP Programming

Snatch Complex

Power Snatch

10 Minute AMRAP:

05 Front Squats (205/145)
10 Deficit HSPUs
20 KB Swings (70/53)

Cash Out: 100 C2B

12.04.17

WOD Programming

Strength:

Back Squats

MetCon:

13 Minute AMRAP

10 C2B Pull-Ups
20 Single Leg Squats
40 Box Jumps (24/20)
40 Calorie Row

COMP Programming

MetCon:

AFAP #2

Strength:

Back Squats

MetCon:

13 Minute AMRAP

10 Bar Muscle Ups
20 Pistols
40 Box Jumps (24/20)
40 Calorie Row

Conditioning:

AirDyne

11.30.17

WOD Programming

Coach Led Warm Up

Clean

10 Minute EMOM:

1 – 12 Burpees to 6″ Target
2 – 20 DB Snatches (55/35)

COMP Programming

Diane

21-15-9
Deadlifts #225/ 155
Handstand Push Ups

Coach Led Warm Up

Clean

Partner WOD
12 Minute:

You go, I go
01 L-Sit Rope Climb
20ft Handstand Walk
10 Pistol Squats