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

Posted in WOD

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

Posted in WOD

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

Posted in WOD

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!!”

Posted in WOD

Workout of the Day (Tuesday, May 9, 2017)

Technical:
5×3 Hang P. snatch

Metabolic:

From Regionals 2017 Wod #2
21-15-9
DB Snatch 80/55
Ring Dips

Stabiliaztion:

5x 10 Back Extensions

Posted in WOD

Workout of the Day (Monday May 8, 2017)

Technical:

5 x 3 Power Snatch

Metabolic:

Complete Three Rounds of:

15 KB Snatch 24/16
30 Pistol Squats

Stabilization:

50 Ring Dips

Posted in WOD

Workout of the Day (Friday May 5, 2017)

Run 1 mile with 2 kbs 24’s/16’s

Run 1 mile with 1 kb

Run 1 mile

Posted in WOD

Workout of the Day (Thursday May 4, 2017)

Technical:
5 x 3 Cleans

Metabolic:
60 sec Pull-up Hold
50 Power Cleans 115/75
40 Pistols
30 Deficit Push-ups
20 Cal Row
Broad Jumps (2 track lengths)

Stabilization:
100 Disc Squats

Posted in WOD

Workout of the Day (Wednesday May 3, 2017)

Technical:

 

5 x 2 Tempo Front Squats (5-3-Up!)

 

Metabolic:

 

21, 15, 9 of:

 

Thrusters 115/75

KB Swings 32/24 kg

400 m Run After Each Set of Swings

 

Stabilization:

 

5 x 4 Each Arm KB Bottom Up Press

 

Reminder, this Saturday’s mobility is canceled due to Dr. Joe being out of town for work. Sorry for inconvenience.

Posted in WOD

Workout of the Day (Tuesday, May 2, 2010)

Technical:
5×2 Thrusters

Metabolic:
3 Rounds:
15 Shoulder to OH 155-185/115-135
25 Toes to Bar

Stabilization:
50 Strict C2B Pull Ups

 

The mobility (Joe-bility) class this weekend is cancelled as Dr. Joe will be out of town, sorry for any inconvenience! We will have a super fun Rad-Urday Saturday class to make up for it!

Posted in WOD