March 27, 2019

September 11, 2016

Please reload

Recent Posts

.

.

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

1/1
Please reload

Featured Posts

August 29-Sep 3rd

September 6, 2016

Monday 29th 

STRENGTH:

Every 2 minutes, for 6 sets:
5 Bench Press @ 80-90% of your 1RM.

CONDITIONING:

Four rounds for max reps of:
60 seconds of Rowing for Calories
**Rest 30 seconds
60 seconds of Push-Ups
**Rest 30 seconds
60 seconds of Strict Chin-Ups
**Rest 90 seconds

 

Tuesday 30th 

 

STRENGTH:

Three sets of:
8 Front-Racked Barbell Step-Ups each leg (16 total)
Single-arm Farmers Carry - Down w/Right arm, back w/left arm

 

CONDITIONING:

"Partner 5K around the Block" 10 total laps


e.g. Leslie runs one lap while Mandy jumps rope, then Mandy runs one lap while Leslie jumps rope. 
(Single unders or double unders are fine...the only goal is to keep the rope moving as much as possible while your partner is running)


Weightlifting WOD


Wednesday 31st 

STRENGTH:

Every 2 minutes, for 5 sets:
3-5 Push Press
The goal is to establish TODAY'S 5-RM, and get a total of AT LEAST 15 reps in.
Use the Axle Bar if you're advanced

CONDITIONING:

16 min EMOM for Weight and Completion 
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)

 

Thursday 1st 

 

STRENGTH:

Three sets of:
3 Back Squat @ 85-90% of your 1-RM
10 Dumbbell Row each arm

CONDITIONING:
4 min AMRAP 
Row 300/250 Meters
Run 400m (Scale this down to 200m run if necessary)
AMRAP Goblet Squats before the clock runs out

***Rest 2 minutes between sets.

Repeat 3 more times for a total of 4 AMRAPs (24 minutes total)


Weightlifting WOD


Friday 2nd 

 

STRENGTH:

Every 2 minutes, for 5 sets
5 Deadlifts -NOT "touch and go"
**The goal is to use the same weight as last Wednesday (We did 5 sets of 4 deadlifts)
5 Seated Box Jumps

CONDITIONING:

12 min AMRAP
6 Hang Snatches (115/75 lbs)
6 Overhead Squats (115/75 lbs)
6 Lateral Bar-Over Burpees 

 


Saturday 3rd

 

"Open Gym" at 8:00am. Coach Ping will be here to lead a CrossFit session if you like, or provide coaching on the Weightlifting WOD, or you can just come do your own thing.

 

Weightlifting WOD

Please reload

Please reload

Archive

© 2023 by My site name. Proudly created with Wix.com