CrossFit WOD 2/25/17

WOD:
“Zimmerman”
AMRAP in 25 min of:
11 C2B Pullups / Pullups / banded 
2 Deadlifts (315/225)(275/185)(185/135)
10 HSPU / Inverted Box PU 

**If you did not do 17.1 and do not need to be judged then you can choose to do 17.1 to the side.

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CrossFit WOD 2/24/17

CrossFit Open 17.1 !!!
Remember 6am and 12pm classes are scheduled as usual. Evening classes will be our “Friday Night Lights” CF Open event. It will start at 5pm and go until finished followed by us going to Torched Hop across the street. Everyone that can come please do, bring your friends and family.

Strength:
Practice technique and strategy for the WOD:
-db snatch technique 
-burpee box jump over technique
-proper reps
-follow the rules laid out by CF HQ for 17.1

WOD:
CrossFit Open 17.1
For time (20 min time cap)
10 DB Snatches (50/35)(35/20)(25/10)
15 Burpee Box Jump Overs / step-overs
20 DB Snatches
15 Burpee Box Jump Overs
30 DB Snatches
15 Burpee Box Jump Overs
40 DB Snatches
15 Burpee Box Jump Overs
50 DB Snatches
15 Burpee Box Jump Overs

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CrossFit WOD 2/23/17

In anticipation for The Open WOD being released tomorrow evening and us doing it Friday, we are doing an “active rest WOD”. Coaches will focus on improving students rowing technique during the skill portion.

Remember about our “Friday Night Lights” event from 5pm-7ish followed by us going across the street to Torched Hop for food and drinks! Bring family and friends.

Skill:
Rowing technique

WOD:
Run 400m
Row 500m
Run 400m
Row 500m
Run 400m
Row 500m
Run 400m

Total= 4×400 run & 3×500 row

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CrossFit WOD 2/22/17

Skill:
Double Under Practice

WOD:
“Tabata This w/ double Unders”
Tabata Air Squat
Rest 1 min
Tabata Pull-Up
Rest 1 min 
Tabata Push-Up
Rest 1 min 
Tabata Sit-up
Rest 1 min
Tabata Double Unders

**The Tabata interval is 20 sec of work followed by 10 sec of rest for 8 intervals. 
**Score the lowest rep count performed on a single interval of each exercise. 

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CrossFit WOD 2/21/17

Strength:
Strict Press
Warm-up sets: 1×10, 1×8
Work sets: 5×5 reps 

WOD:
“Jack”
AMRAP in 20 min of:
10 Push Press (115/85)(95/65)(65/35)
10 KB Swings (53/44)(44/35)(35/20)
10 Box Jumps (24/20)(20)

**Do not drop the barbells with small weights on them. 

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CrossFit WOD 2/20/17

CrossFit Open starts this week! We will be doing a “Friday Night Lights” event starting this Friday. Check your email for info or pick up an information sheet from your coach at class. Go register for the open here: https://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule

Strength:
Deficit Deadlifts (45/25)
Warmup sets: 1×10, 1×5, 1×3
Work sets: 5×1 rep
**increase weight each set as possible

WOD:
Buy in: 100 Double Unders / 300 singles
then 3 rounds of:
5 Deadlifts (315/215)(275/175)(185/125)
10 Over the bar burpees
Cash out: 100 Double Unders / 300 singles

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CrossFit WOD 2/18/17

WOD:
“ANGIE”
For time compete:
100 Pull-ups 
100 Push-ups 
100 Sit-ups 
100 Air Squats
**Must complete all the reps of one exercise before moving to the next exercise. 

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CrossFit WOD 2/17/17

Strength:
Squat Snatch
Warm-up sets: 1×5, 2×3
Work sets: 5×2 reps 

WOD:
CrossFit Games 11.1/14.1
AMRAP in 10 min of:
30 Double Unders
15 Power Snatches (75/55)

Scaled:
AMRAP in 10 min of:
60 Singles
15 Power Snatches  (45/35)

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CrossFit WOD 2/16/17

Strength:
Split Jerk from Rack
Warm-up sets: 1×5, 2×3
Work sets: 3×2 reps 3×1 reps

WOD:
25-20-15-10-5
Wall Balls  (20/14)(14/12)(12/10)
Push Press (95/65)(75/55)(55/35)
Run 200m after each round of Push Press

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CrossFit WOD 2/15/17

Strength:
Deadlift
Warmup: 1×10, 2×5
EMOM 1 Pull:
Speed pulls
10×1 @ 60-70%

**this is not to see how much weight you can pull once. It is an explosive pull that has no hitch or pause. Working on hip explosion and extension. 

WOD:
EMOM for 8 min perform:
5 Deadlift (225/135)(185/105)(135/85)

5 C2B / Pull-ups 

Rest 2 min

EMOM for 8 min perform:
5 SDLHP (115/75)(95/65)(75/55)
&
5 Pull-ups / 3 Pull-ups

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