Monthly Archives: September 2016

WOD NOTES Building some endurance today. Add calories and wall balls reps for a score today. Good luck. Fitness  15 minutes Front Squat technique Address any mobility issues as needed 5 sets 30 seconds Row Cals 60 seconds Wall balls 90 seconds Rest Performance 15 minutes Build up to heavy triple Front Squat 5 sets 30 seconds Assault bike Cals 60 seconds Wall balls 90 seconds Rest Sport Snatch grip Sotts press 3 sets x 5 reps Every 75 seconds x 10 sets 1 Deficit Snatch 75%-80% Snatch Deadlift (deficit) Build to 5 RM Then 4 sets x 2 reps @5 RM loading from today Strict hanging leg raises 3 sets x 6 -12

WOD NOTES Today’s workout is taken from the CrossFit Team series. Scale loading as needed and have some fun with this one. The 2 pieces will be performed in teams of 2. Fitness and Performance CrossFit Games Team series Event 4 and 3 10 minutes Establish 1 RM Hang Power clean each person Rest 5 minutes 5 min AMMAPRowing Alternating work as needed Immediately into: 5 min AMRAP Push press 115/80 (no racks permitted) Alternating work as needed Sport Dynamic prep Indian club circles x 20 Partner chest opener x 45 sec Prone I-T-Y-W’s x 6 each Push press + Push jerk 5 sets x 1 @90% of push press HBBS to parallel 9 sets x 3 reps 3 @65%, 3 @70%, 3 @75% 3 sets DB Walking lunges x 20 steps 3 sets GHD hip extensions x 10-12 reps

WOD NOTES Its been a solid week of training thus far….some of us are feeling a bit tight so today is all about movement and flow. Keep moving today, but keep the intensity low and enjoy the movement patterns. Hope you guys enjoy this one and the body feels refreshed for the weekend ahead. Fitness and Performance 30 minute running clock 20 calorie row @20 SPM Heavy sand bag carry x 1 15 Calorie Ski Erg @26 SPM TGU x 2 each 10 calorie Assault bike @BW Watts Mace Lap Squat to 360 x 20 Sport “Mock WL meet” 3 attempts at both lifts

WOD NOTES Lower body strength work today. Fitness and Performance Back Squats to parallel 6 sets of 3 3 sets @65%, 3 sets @75% RDL 4 sets x 8 reps DB Weighted Russian step ups 3 sets x 6 reps each Sport Dynamic prep Prayer stretch x 60 sec Half kneeling wall clock x 6 each Wrist stretch x 2 minutes Hang power clean 5 sets x 3 reps @75-80% Every 90 seconds x 9 sets 1 Jerk @75-85% Sumo Dead lift Find 5 RM RDL 3 sets x 8 reps