ssedgwick

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Posts by ssedgwick

EMOM Barbell holds from Thursdays wod proved to be a huge mental challenge

TUESDAY March 11, 2014

Buy In:

Group Warm Up

WOD:

Choose your Benchmark (25 Minute CAP)

*It has to be a wod you didn’t choose on January 4th.

Cash Out:

Group Pigeon Pose Mobility

EMOM Barbell holds from Thursdays wod proved to be a huge mental challenge

 

 

Athletes fighting for every rep on Open WOD 14.2!

MONDAY March 8, 2014

Buy In:

Back Squat Review

Take 10 minutes to warm up your back squats

WOD:

EMOM for 10 Minutes

5 Back Squats @ 60% of 1 rep max

Followed by….

As Many Rounds as Possible in 10 Minutes

10 Wall Balls 20/14lbs.

20 Box Jumps 20in.

30 Lateral Jumps

Cash Out:

Roll Quads and IT Bands with Foam Roller

Athletes fighting for every rep on Open WOD 14.2!

WOD then eat, what CrossFitters do!

SATURDAY March 8, 2014

OPEN WOD 14.2

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you
fail to complete both rounds

Cash Out:

Eat Big Vics BBQ!

WOD then eat, what CrossFitters do!

14.2, OHS and Chest to Bar Pullups.....Get ready for a burner!

FRIDAY March 7, 2014

Buy In:

Group Warm Up

WOD:

5 Rounds For Time

10 Calories-Row

20 Kettlebell Swings 1.5/1 Pood

30 Situps

Cash Out:

Shoulder Girdle Roll

14.2, OHS and Chest to Bar Pullups…..Get ready for a burner!

THURSDAY March 6, 2014

Buy In
10 minutes
Rotational movements of shoulders, light stretching, freeze tag
Skill Work
·         Shoulder press
·         Push press
WOD
“Last man standing”
Continuously running clock do one push press, one bar facing burpee the first minute, two push presses and two bar facing burpees the second minute, 3 push presses and 3 bar facing burpees third minute, continuing until the last man is standing.
3,2,1 Bear Crawl, after ladder "Fran" completing 3 rounds of "Brenton" was brutal!

THURSDAY March 6, 2014

Buy In:

15 Deadlifts 135/93lbs.

15 Front Squats 115/83lbs.

15 Push Press 95/63lbs.

400m Run

WOD:

For Time (20 Minute CAP)

60 Deadlifts @ BW

EMOM Hold at the top of the deadlift for 20 seconds

200m Sprint

45 Hang Cleans @ 3/4 BW

EMOM Hold in the bottom of a front squat for 20 seconds

200m Sprint

30 Push Press @ 1/2 BW

EMOM Hold locked out overhead for 20 seconds

200m Sprint

*If your competing in the open modify accordingly.

Cash Out:

TLC with a foam roller!

3,2,1 Bear Crawl, after ladder “Fran” completing 3 rounds of “Brenton” was brutal!

Kevin Ogar is such an inspiration to all of us, his injury isn't holding him back from what he loves and he is an Inspiration to us all! "Ogar Strong"

TUESDAY March 4, 2014

Buy In:

Group Warm Up

WOD:

Death by ladder “Fran”

Every Minute add 1 rep, 1st minute 1 Thruster 95/63lbs 1 Pullup, 2nd minute 2 Thrusters 2 Pullups, 3rd minute 3 Thrusters 3 Pullups (up to 10 Minutes)

When Clock hits 12 Minutes

Complete 3 Rounds of Brenton (no vest) (10 minute CAP)

100 ft Bear crawl
100ft Standing broad-jump

Do three Burpees after every five broad-jumps.

When Clock hits 25 minutes

Complete

3 Rounds (10 Minute CAP)

200m Row

75 Mountain

100 Singles

*You will have 3 scores to post

Cash Out:

Group Mobility

Kevin Ogar is such an inspiration to all of us, his injury isn’t holding him back from what he loves! “Ogar Strong”

MONDAY March 3, 2014

Buy In:

Take 15 Minutes to work on a lift of your choice

Followed  by…

400m Run

20 Box Jumps 24in.

10 Pullups

5 Burpee Broad Jumps

WOD:

As Many Rounds as Possible in 20 Minutes

400m Run

10 Burpee Box Jumps 24in.

20 Wall Balls 20/14in.

30 Kettlebell Swings

20 Squat Clean and Jerks 95/63lbs.

1 Rope Climb

Cash Out:

Roll IT Band and Glutes

 

MONDAY March 3, 2014

Buy In
5 times
2 forward rolls
7 lateral hops
2 box jumps
Skill Work
·         Front Squat
·         Thruster
WOD
3 Rounds
3 Front Squats
10 Pull-Ups
45 Jump Rope
Cool Down
Forward Rolls
Hand Stands

SATURDAY March 1, 2014

CrossFit Games Open WOD 14.1

Not registered for the open? No problem! Come workout with us, and cheer on those that are competing in the open!

MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.