Tag: crossfit
June 21, 2016

Nancy – WOD 062216


Warm Up
2 Rounds
200 meter Run
10 PVC Shoulder Pass Thrus
10 PVC Good Mornings
10 PVC OH squats
Mobility
Foam Roll t-spine 1 mine
From roll Lats 2 min e/s
Strength 
Test 1 RM Jerk
Conditioning
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)
June 19, 2016

Royal Rumble


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Warm Up
3 Rounds
5 Connected Steam Roll each direction
5 Ring Rows
5 Burpees
Mobility
Adductor Stretch on wall 1 min
Foam roll piriformis 90 sec
Strength 
12 min to find a 1RM Turkish Getup
Conditioning
“Royal Rumble”
On the 2 Minute for 20 Minutes
3 Muscle Ups
5 Power Cleans (185/135)
7 Burpees
June 1, 2016

Thursday Thunder – WOD 060216


Warm Up
4 rounds
5 push ups
5 air squats
5 Burpees
5 Ring rows
Mobility
Couch stretch 90 sec
Stretch Bicep on rig 1 min e/s
Strength 
Conditioning
 
Teams of 3
AMRAP 7 Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
AMRAP 7 Bench Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)
-3 Minute Rest-
AMRAP 7 Strict Pull-Up
Max Reps
May 31, 2016

Running Barbella – WOD 060116


Wolfpack, this class is going run tight for time, so please do your best to be on time with your lifters, wraps and knee sleeves on and ready to warmup. It’s gonna be a fun one! OH and wear bright clothes. 😉

Warm Up
Airdyne or Row 3 mins increasing intensity every minute
Clean & Jerk Tekkers with barbell
Mobility
1 Min Batman stretch
Roll Quads 1 mine e/x
Strength
Clean & Jerk
2+2 @ 60% 70% 80%                    

2+1 @ 90% 95%

1+1 @ 100% 100%+
Conditioning
6 Rounds of AMRAP 3:
200 Meter sprint
Max Power Cleans (185/135) in Remaining Time.
Rest 2:00 Between Rounds.
May 30, 2016

Schnizzle Blitzed – WOD 053116


Warm Up
EMOM 4
10 PVC Shoulder Pass thru
10 Good Mornings
10  OH Squats
Mobility
Foam Roll Lats 2 min e/s
Calve Stretch on Rig 1 min e/s
Strength 
Front Squat
2 @ 60%, 70% 80%, 90%,95%, 100
* Heavy week this week, we deload again next week and test out the following week.
Conditioning
AMRAP 12
100 Double Unders
50 Lateral Burpee Over the Bar
30 Thrusters (135/95)
May 24, 2016

No-Row Christine – WOD 052516


Warm Up
200m run -then 3 rounds of :
10 Mountain Climbers
10 5 PVC Good Mornings
10 Walking Lunge
Mobility
Couch Stretch 90 sec e/s
Calve stretch on rig
Strength 
Back Squat
2 @ 60% 65% 70% 75% 70%
Conditioning
“No-Row Christine”
3 Rounds for Time
400m Run
12 Deadlifts (bodyweight)
21 Box Jumps (20 inch)
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