Monthly Archives: January 2016

WOD NOTES: This workout will be completed as a team. Alternating reps any way the team decides. The score will be total time including the 5 minute rest. All levels Teams of 2, 3000 m Assault bike 2000 m row 1000 m Ski erg Rest 5 minutes 5 Rounds: 30 DU 15 Burpees  

WOD NOTES: Today we take a CrossFit benchmark WOD and perform as partners. You and a friend will perform the workout as a team. Break up the reps any way the team decides. Fitness and Performance Team “Morisson” 50-40-30-20-10 Wall balls 20/14 KB Swings 24/16 Box jumps 24/20 Sport Snatch Doubles off blocks above knee 75-80-85-90% x 2 waves Clean Doubles off blocks above knee 75-80-85-90% x 2 waves CrossFit Prep Part a) For time 20-15-10-5 KB Snatches (alt as needed) Alternating pistols Burpees to target Rest 5 minutes Part b) With a partner, switch anytime 5 RFT 50 DU 20 CTB

WOD NOTES: Some strict shoulder work today. Make sure to use a load that produces a nice “pump” while maintaining control. Feel the burn today 🙂 Fitness  4 sets DB Z press x 8-12 reps (arnold style) Rest 60 seconds Bent over DB lateral raises x 10 reps Rest 60 seconds Band reverse fly’s x 15 reps Rest 60 seconds 4 sets for reps 2 minute clock 250 m row AMRAP Push ups Rest 2 minutes Performance 4 sets DB Z press x 8-12 reps (arnold style) Rest 60 seconds Bent over DB lateral raises x 10 reps Rest 60 seconds Band reverse fly’s x 15 reps Rest 60 seconds 4 sets for reps 2 minute clock 250 m row AMRAP Ring Dips Rest 2 minutes Sport 4 sets DB Z press x 8-12 reps (arnold style) Rest 60 seconds Bent over DB lateral raises x 10 reps Rest 60…

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WOD NOTES: The front squat will be slightly lighter today with the added tempo (4111) this means that the squat will take four seconds on the down phase for each rep. Position will be essential to perform the squat efficiently. Focus on a vertical torso while maintaining core contracted and ribs “down”. Fitness and Performance Dymamic prep: 2-3 sets based on individual needs Wall Squats x 5 OHS w/dowel x 5 Wrist mob x 45 seconds 15 minutes Every 3 minutes x 5 sets 4 – 5 front squats (4111) For time 50-40-30-20-10 Sit ups Weighted Reverse lunges* *hold on to a medicine ball or slam ball recommendation is 20/15 Sport Dynamic prep 3 sets PVC shoulder opener in rack x 30 seconds 3 position trap raises x 6’s Band hip flexor stretch x 30 seconds 5 minutes Draw out your foot work and practice jump and land drills 4…

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