Category Archives: WOD

Workout of the Day (Tuesday, May 23, 2017)

Technical:
Heavy Single Power Snatch

Metabolic:
30 Hang Power Snatch 115/75
Rest 3mins.
30 Hang Power Snatch 75/55
*6min cap on both work sets

Stabilization:
5×5 DB Strict Press

Workout of the Day (Monday, May22 , 2017)

·Technical:

  1. 5×3 Snatch Balancet

 

Metabolic:

From Regionals 2017

21, 15, 9

Muscle Ups

Single Arm DB OHS 80/55

 

Stabization:

4×20 Seated Twists w/ DB

Workout of the Day (Friday, May 19,2017)

Technical:
5×2 Hang Cleans

Metabolic:
3 Rounds:
7 Front Squats (185-225/135-155)
14 T2B
21 Burpees to Target

Stabilization:
5×20 KB Tech Lunges

 

This weekend for mobility class quite a few people have brought up front of the hip pain, clicking, and popping. So without further or do, we will focus on that this Saturday. Interesting fact, this will help out quite a few conditions of the low back and faulty movement patters such as: Butt-wink, missing full extension for Olympic lifting, and not being able to properly do the moon walk. K maybe not the last one.. see you all saturday.

Workout of the Day (Thursday May 18, 2017)

Technical:
5 x 4 Thrusters

Metabolic:

3 Rounds of:
10 Pull-ups
10 Box Jump Overs

1 min Rest

3 Rounds of:
15 KB Swings (53/35)
15 Wall Ball

1 min Rest

3 Rounds of:
10 Push Press (115/75)
10 Back Squats

Stabilization:
3 x Max time and weight narrow OH hold

Workout of the Day (Wednesday May 17, 2017)

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Workout of the Day (Tuesday, May 16, 2017)


Technical:
5x 5 TnG Dead Lifts

Metabolic:
12 Minute AMRAP
50 Double Unders
15 Dead Lifts 225/155
10 HSPU

Stabilization:
5x 15sec. Hollow Rocks

Workout of the Day (Monday, May 15, 2017)

Technical:

Heavy Single Front Squat

Metabolic:
5 Rounds of:
12 Clusters 115/75
250m Row

Stabilization:
50 Strict T2B

Workout of the Day (Friday, May 12, 2017)

Technical:
7x 3-Position Snatch

Metabolic:
10min. Alternating EMOM
Min1: 5 Hang P. Snatch (135-155/95-115)
Min2: 10 Russian KBS (heavy)
Rest 2 Minutes:
4 Rounds for Time:
3 Ring Muscle Ups
6 Goblet Squats (same KB)
9 Burpees over Bar

Stabilization:
4×20 Seated Twists

Workout of the Day (Thursday May 11, 2017)

Technical:

5 x 3 Snatch Balance

Metabolic:
500m Row
10 OHS (145/105)
15 Heavy Rope Dubs
20 KB Swings 53/35
500m Row
20 KB Swings
15 Heavy Rope Dubs
10 OHS

Stabilization:
30 Partial TGU

Workout of the Day (Wednesday May 10, 2017)

Metabolic:

Workout #1 CrossFit Regionals:

1200 m Run
Then complete 12 Rounds of:
4 Strict HSPU
8 C2B Pull-ups
12 Air Squats (no hands on legs)
*25 min cap

100 Ab Mat Sit-ups for Time

**if you own a weight vest, wear it for the workout

 

Mobility Clinic:  “Fix your legs and feet, they are trashing your back. That’s the focus for this week!!”