Monthly Archives: March 2015

WOD NOTES: Today we’re going to spend some time under heavy loads. And finish off with a little suck fest. Fitness 4 sets NFT Deep squat hold x 30-45 seconds Band reverse fly’s x 12 – 15 reps Dowel prayer stretch x 30-45 seconds 15 minutes Work up to a heavy 5 Front Squat Fort time: 12-9-6-3 Heavy Russian KB swings Burpees Performance and Sport 15 minutes Snatch singles Work up to max effort, no more than 2 misses 15 minutes Clean and Jerk singles Work up to max effort, no more than 2 misses For time: 12-9-6-3 Power cleans 115/75 Burpee over bar (Performance = 95/65)      

 All levels WOD NOTES: Today should be a fun push-pull session. The goal is to start out on the bench press around 50% of your 1 rm and work up to your heavy 3, perhaps even a new 3 RM PR. Hangin’ with the bro’s will help give you that extra push. “Bro Session” 8 sets of complex: Bench press x 3 Sled drag (hand over hand) x 1 length or Rope climb x 1 (legless or L sit?) Rest 2-5 minutes between sets Increase loading on bench to heavy 3 RM Always spot your friends 😉  

WOD NOTES: This is the last one! It’s not pretty and it’s not sexy…it’s just gonna hurt!!! 10 – 20 minutes: Specific mobility based on your individual areas: Ankles/hip/lats/front rack 15 minutes: Build up to a heavy 3 Front Squat Engine prime: 100 calorie row @ your 27 calorie pace 7-5-3 Thrusters 115/85 Sit into a smooth pace on the rower and practice tempo/breathing on the thrusters Rest as needed to bring the heart rate back to normal CrossFit Open 15.5 For time: 27-21-15-9 Row Calories Thrusters 95/65