Thursday, January 29, 2015

01-29-2015 Fast Fast Fun

Thursday, January 29, 2015

Meet downstairs at 1610.  Run a 400 for warm up, followed by group dynamic stretch

OLY

Power Clean 5-5-5-5  135/95
Use the same weight for all lifts.  If you need to scale, keep it challenging. 


WOD    Blatantly stolen from Crossfit Paleo Fit Box in Sandy.  This is a lung burner!

 5 Rnds for time of:

 200 meter Run
5 Med Ball Clean, #20/14
5 Box Jump, 24”/20”
5 Burpee
5 Pull-Ups

Tuesday, January 27, 2015

01-28-2015 Partner WOD

Wednesday, January 28, 2015

Meet Downstairs and warm up with a 400 meter run, followed by:

20 meters each;
Toe touches
Lunges
Russian Kicks
Bear Crawl

WOD

15 minute AMRAP

Set A:      200 meter KB carry 53/35 (Must carry in the front rack position)

Set B:       10 Wall Balls
                 10 Burpees
                 10 Thrusters 75/55
                 10 Knees to Elbow (Continue cycle until partner returns)

Rotate at end of the 200 meter KB carry.  Score is the total number of cycles through set "B".

01-27-2015 Hello Shoulders

Tuesday, January 27, 2015

Meet upstairs and warm up with a 500 meter row and PVC stretches

(Game day decision on whether to WOD upstairs or down)

OLY

Overhead squat   5-5-3-2-2
Focus on form and work toward a weight that is challenging

WOD

3 Rounds

10 Push Press   95/55
15 SDHP           95/55
10 T2B
100 Singles or 50 DU


Monday, January 26, 2015

01-26-2015 Happy Monday

Monday, January 26, 2015

Meet Upstairs
Warm up with two trips down and up the stairs, 20 squats at the bottom each time.

OLY

Squat Clean 3-3-3-3  135/95

WOD

Take a weight plate downstairs 45/25

21-15-9
Pull ups
KBS
HR Push ups

50 meter weighted walking lunge at the end of each round

Thursday, January 22, 2015

2015-01-22 Stair running with some wall ball shots

Meet upstairs at 1610

PVC stretch, then some group stretching
200 single unders

WOD:

10 rounds:
Run down the west stairs. 10 wall ball shots at the bottom.
Run back up the stairs. 10 pushups at the top.

Wednesday, January 21, 2015

2015-01-21 "Jack"

Meet upstairs at 1610

PVC Stretch
10 squats. Hold at the bottom for a few seconds
Hold in plank for thirty seconds

WOD:

"Jack"

20 minute AMRAP of

10 push press (75/115)
10 KBS (35/53)
10 box jumps

Tuesday, January 20, 2015

2015-01-20 Deadlifts

Meet upstairs at 1610
Run five laps around atrium, followed by 1/4 lap of toe touches, 1/4 lap lunges, 1/4 lap bear crawl, 1/4 lap baby elephants

WOD:

4 Rounds for time

15 deadlifts (body weight)
15 burpees
250 meter row