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Fitness

Monday 02-01-15

Strength & Skill:
10 Min EMOM of:

1 HPC + 1 PJ + 1 Pause SJ, 3 secs pause in split

Masters Athletes competing this Saturday: practice your power cleans for workout #1 and don’t try to max out.

MASTER’S WOD #1 VIDEO

Workout:
8 Min AMRAP of:

10 Dumbbell Jerks
10 Box Jumps- rebounding
+
No rest, right into…
+
2 Min Amrap of:
Max Burpees- scale as needed

Scoring: You score is total complete rounds in the amrap plus burpees (example: 6.18 is equal to 6 full rounds + 18 burpees).

“Finisher”
200 Weighted Russian Twist- legs crossed and grounded

Masters Athletes competing this Saturday: instead of completing this workout. practice workout #3 @ 80% (DB Snatches and Burpees Hops over Erg) and mobilize after workout.

MASTER’S WOD #2 VIDEO

Fitness Program Description

Performance

Monday 02-01-15

Strength & Skill:
10 Min EMOM of:

1 PC + 1 PJ + 1 Pause SJ, 3 secs pause in split

Masters Athletes competing this Saturday: practice your power cleans for workout #1 and don’t try to max out.

Workout:
8 Min AMRAP of:

10 TnG Jerks 95/55
10 Box Jumps 20/16”
+
No rest, right into…
+
2 Min Amrap of:
Max Burpees- must be fully extended

Scoring: You score is total complete rounds in the amrap plus burpees (example: 6.18 is equal to 6 full rounds + 18 burpees).

“Finisher”
200 Weighted Russian Twist- feet elevated

Masters Athletes competing this Saturday: instead of completing this workout. practice workout #3 @ 80% (DB Snatches and Burpees Hops over Erg) and mobilize after workout.

Performance Program Description

Competitor WOD

Saturday 01-31-15

Competitors:
A. Weight Pull Ups, 5,4,3,2,1, rest as needed
B. HPC + HSC + SJs, build to a tough complex, 3 secs pause in split
+
20 Minute Amrap of:
In Teams of 2, Complete:

30 Shoulder to Overhead 135/95
30 Box Jumps 24/20″
30 Kettlebell Swings 70/53
30 Chest to Bar Pull Ups
60 Double Unders- Each Person

Note: Some competitors are meeting between 10:30 and 11:00 am to train. Enjoy Janice!

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 01-29-15

Come see what Coach Dave has up his sleeves for you today!

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Masters WOD

Sunday 02-01-15

In Teams of Three:

30 Min AMRAP
30 Cal Row
30 HR Pushups (switch every 5)
30 Wall Balls (switch every 5)
30 Russian KB Swings
30 Simultaneous Anchored Sit-ups


Kids WOD

Thursday 01-29-15

WARMUP: AMRAP Relay Race
5 Super Slow Squats > Bear Crawl > Burpee Broad Jumps > Grab Beanbag and Run back to tag teammate. First team to retrieve all their beanbags WINS!

SKILL WORK: Thrusters

WOD: Crossfit Baseball
1st Base – 5 Thrusters
2nd Base – 5 Box Jumps
3rd Base – 5 Pushups
Home – Rope Climb
Strike out – 3 Burpees

GAME!!!