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WODs Feb 22nd-26th

February 28, 2016

 

 

 

Monday 

 

We're going to try for a new 1RM on Back Squat today!

 

STRENGTH:
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

 

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

 

CONDITIONING:
For time:
50 Wall Ball Shots 
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots

15 Toes to Bar

 

 

 

Tuesday 

 

STRENGTH:

Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – 15 Tuck Rock to Tuck Sit 

 

CONDITIONING:
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Handstand Push-Ups
1 Minute of Strict Pull-Ups

**Rest 3 minutes

 

 

Wednesday 

 

STRENGTH:
Every two minutes, for 20 minutes (10 sets) of:
2 Clean and Jerk 
**rest 10 seconds between singles

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

 

CONDITIONING:
Complete as many rounds and reps as possible in 10 minutes of:
5 Clean and Jerk 
10 Burpees Over the Barbell

15 Chest-to-Bar Pull-Ups

 

Thursday 

 

STRENGTH:
Every 2 minutes, for 16 minutes (8 sets):
2-3 Strict Shoulder Press 

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

 

CONDITIONING:
Every minute, on the minute, for 21 minutes:
Minute 1 – 15 Russian Kettlebell Swings 
Minute 2 – 15 Push Press 
(choose a weight that will challenge you in sets 4 & 5)

Minute 3 – 30 seconds of Double-Unders or 45 seconds of Single Unders

 

 

Friday

 

 

Crossfit Open Event 16.1

 

 

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