Jan 19 2015
Just a quick update on our new Friday Sport level classes on Friday’s at 12 noon: This class is a skill development class relative to the requirements of the CrossFit Open competition. Meaning that the highest priority movements will be discussed practiced and a progressive skill development plan will be assigned to you. What are the movements that are most important? Pull ups, CTB pull ups, Thrusters, Snatches, MU, Burpees, and with the new format this year we will attack some more advanced skills such as HSPU, Pistols and HS walking. If you are going to complete the Open in the RX division we strongly suggest attending these classes. If you are participating in the “scaled” division this year this class is not a priority but you are welcome to join. Fitness and Performance 4 sets: strict push ups x 6 – 10 Back leg elevated lunge x 6-8 each…
Jan 19 2016
Fitness and Performance 4 sets: Seated DB Strict press x 10-12 4 sets Planche pushup x 5-8 TRX reverse fly T-Y-I’s x 18 DB pull overs x 10 8 minute AMRAP 5 Burpees 5 DB Snatch Right 10 DB Waiter lunges Right 5 Burpees 5 DB Snatch Left 10 DB Waiter lunges Left Sport Snatch Waves 75-80-85% x 3 Front Squats 5 x 2 @75% For times 25 MU Rest 3 minutes 75 wall balls 20/14 Rest 3 minutes 100 calorie row
Jan 17 2015
“Winter Slay Ride” For time with a partner 5 K Row 100 Wall balls 150 KB swings 200 DU Compare to Dec 24 2013 results
Jan 16 2015
All levels Rowing warmup: Take your average split from last weeks Rowing WOD and perform the following: 3 minutes @pace + 5 2 minutes @ pace + 3 1 minute @ pace 30 seconds @ pace – 2 Take 10 minutes to mobilize and create a solid “race pace” plan. ROW’D ROYALTY WOD 2: Row 400 m Rest 60 seconds Row 1200 m Score is 1a) 400 m time 1b) 1600 m time Performance and Sport 15 minutes: Build up to heavy 3 RM Dead lift CrossFit Open WOD 14.3 8 minute AMRAP 10 Dead lifts 135/95 15 Box jumps 15 Dead lifts 185/135 15 Box jumps 20 Dead lifts 225/155 15 Box jumps 25 Dead lifts 275/185 15 Box jumps 30 Dead lifts 315/205 15 Box jumps 35 Dead lifts 365/225 15 Box jumps Compare to 2014 results Master’s men 55+ 95/135/185/225/275/315