If your interested in starting the next On-Ramp program, please email info@shorelinecrossfit.com for more details.

Fitness

Wednesday 04-16-14

Warm up:
4-6 Mins of Z1:
- Running or Rowing @ breathing pace
- no weight hips and ankle mob
- weighted hips and ankle prep
6-8 Mins of Shoulder Mobility:
- banded rot work- the basics X 20
- banded bnk pull downs X 20
- banded overhead squats X 20
- swimming/lying strokes X 20
- plank walk outs X 20 (4-6 out/4-6 in)
- scapular push ups X 20
- plank shoulder touches X 20
- barbell skill and overhead assessment

Strength & Skill:
1 Split Snatch every 30 secs for 8 mins (hang or power)

Build up to a challenging weight that promotes speed and technique. Don’t be afraid to push yourselves, but there’s a fine line.

Workout:
15 Minutes of:

3 Rounds of:
10 Barbell or Dumbbells Power Snatches
15 Burpees
25 Ab Mat Sit Ups
AMRAP Wall Balls 10/9 ft target (after the 3 rounds)

ADVANCED FIT ATHLETES: Free to scale this workout up as needed.

Your score for today’s workout is your total number of Wall Balls completed in the remaining time.

Fitness Program Description

Performance

Wednesday 04-16-14

Warm up:
4-6 Mins of Z1:
- Running or Rowing @ breathing pace
- no weight hips and ankle mob
- weighted hips and ankle prep
6-8 Mins of Shoulder Mobility:
- banded rot work- the basics X 20
- banded bnk pull downs X 20
- banded overhead squats X 20
- swimming/lying strokes X 20
- plank walk outs X 20 (4-6 out/4-6 in)
- scapular push ups X 20
- plank shoulder touches X 20
- barbell skill and overhead assessment

Strength & Skill:
1 Squat Snatch every 30 secs for 8 mins

Example of Progression:
Min 0-2: 95/65- getting prepped and rhythmic
Min 2-4: 115/80- building confidence and speed
Min 4-6: 135/80- confident, technical, and heavy-sh
Min 6-8: 140/85- small jumps or keep it there

Workout:
15 Minutes of:

30 Power Snatches 115/80
40 Burpees
50 Toes to Bar
AMRAP Wall Balls 20/14

Your score for today’s workout is your total number of Wall Balls completed in the remaining time.

Performance Program Description

Competitor WOD

Wednesday 04-16-14

REST DAY

Competitor Program Description

Competitors submit your results/times HERE.


Endurance WOD

Sunday 12-22-13

The endurance program is currently on a break until March 1, 2014. We plan to announce our NEW and IMPROVED Endurance program by asap. If you’re interested in learning more, email david@shorelinecrossfit.com.

Teens WOD

Thursday 04-17-14

WOD Option #1: 4 Rounds
400m Run
40 Air Squats

OR

WOD Option #2: 6 Rounds
200m Run
25 Air Squats

Recent Blog Posts

Comparisons
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Facts
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March Accomplishments
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Masters WOD

Wednesday 04-16-14

Masters at 8:00


Kids WOD

Thursday 04-17-14

WARMUP: Obstacle Course
5 Monkey Swings > 2 Forward Rolls > Rope Climb > Box Jump Snake > Egg Carry to Cone (3 Burpees everytime you drop the egg) > 5 Pushups > 10 Jumping Jacks

SKILL WORK:
Stink Bugs
Sumo Deadlift High Pulls

WOD: AMRAP
10 Sumo Deadlift High Pulls
Leap frog across gym
5 Stink Bugs
100m Run

GAME!!!!