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September 11, 2016

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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

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August 8th-13th

August 14, 2016

Monday 8th

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WARMUP:​

STRENGTH:

Every 3 mins, for 18 mins

Sumo Deadlift

Seated Box Jumps 
*Set 1 – 6 reps each
*Set 2 – 4 reps each
*Set 3 – 2 reps each
*Set 4 – 6 reps each
*Set 5 – 4 reps each
*Set 6 – 2 reps each

CONDITIONING:

8 min AMRAP

10 Deficit Pushups

15 Kettlebell Swings

**Use two bumper plates for deficit push ups. The goal is to get a pec stretch at the bottom of each rep.

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Tuesday 9th

WARMUP:

Barrel Sprints

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STRENGTH:

4 Sets

"Bootheel Box Steps"-6 each leg

(Nothing taller than the bottom of your knee)

CONDITIONING:

For Time:
2 minutes on Airdyne Bike or Rower
50 Double-Unders
Run One Lap
20 Toes to Bar or V-Ups

20 Push Presses 

Weightlifting WOD

Wednesday 10th

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WARMUP:

Face Pulls

High Pulls

Snatch Grip Press behind the neck

STRENGTH:

Three sets of:
5 Thrusters practicing Leg/Body drive, being careful not to press early with fingers

**Rest 2 minutes

CONDITIONING:
12 min AMRAP
12 Wall Balls
6 "Hockey Grip" Pull-Ups

Thursday 11th

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CONDITIONING:

Team WOD​
For Time: Share the work however you like
Row 100 Calories
100 Ring Dips
100 Burpee Plate Jumps
 

Weightlifting WOD

Friday 12th

STRENGTH:

3 Sets

​8 Wide Grip Bench Press

8 Strict Chinups​

8 Narrow Grip Pushups

8 Ring Rows

CONDITIONING:

Run 3 laps for time

*Rest 5 mins

Run 2 laps for time

*Rest 5 mins

Run 1 lap for time

(Scale appropriately for your running ability)

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Saturday 13th

Weightlifting WOD at 8:00am​

CrossFit WOD at 9:30. Sign up in Zen Planner like normal if you plan to attend either one. 

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