WOD

Nice job Omaira for finishing the 15k Chocolate run in your goal time of 1 hour 30 minutes!

THURSDAY Janauary 15, 2015

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3 Position Squat Clean Review

Take 5 Minutes to warm up lift

WOD

Every 30 Seconds for 6 Minutes

3 Position Squat Clean @ 50% of 1 rep max clean

Followed by….

For Time (20 Minute CAP)

15 Overhead Squats 45/33lbs.

20 Double Unders

15 Front Squats 45/33lbs.

20 Double Unders

15 Back Squats 45/33lbs.

20 Double Unders

200m Sprint

15 Shoulder Press 45/33lbs.

20 Double Unders

15 Push Press 45/33lbs.

20 Double Unders

15 Split Jerks 45/33lbs.

20 Double Unders

200m Sprint

30 Hang Cleans 45/33lbs.

40 Double Unders

30 Hang Snatch 45/33lbs.

40 Double Unders

200m Sprint

Cash Out

TLC with a Foam Roller

Nice job Omaira for finishing the 15k Chocolate run in your goal time of 1 hour 30 minutes!

Nice job Omaira for finishing the 15k Chocolate run in your goal time of 1 hour and 30 minutes!

Pistols in Europe!

TUESDAY January 13, 2015

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Group Warm Up

WOD

5k Run or Row (classes in the dark must row)

Cash Out

Spend 10 Minutes rolling and mobility

Pistols in Europe!

Pistols in Europe!

MONDAY January 12, 2015

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Group Warm Up

Snatch Balance Review

WOD

Snatch Balance

5×3 Start light and work up weight on each set, nothing over 115/83#

Followed by….

For Time

4 Rounds

120 Second one arm Overhead Plate Hold- 60 seconds each arm

10 GHD Situps

8 Weight Plate Burpees 35/25lbs.

6 Burpee Pullups

4 Manmakers 35/25lbs.

2 Gym Length Weight Plate on end Farmers Carry 35/25lbs. (You must go one length on each arm)

Cash Out

Roll Shoulder Girdle

Carah finishing strong with an OH Squat PR 2120#!

SATURDAY January 10, 2015

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Group Warm Up

WOD

Teams of 4 (2 men, 2 women) 40 Minute CAP

20 Ground 2 Overhead with Tire

40 Med Ball Squat Toss standing in a Square 20lbs.

60 Situp 2 Stand Plate Pass 35/25lbs.

8 Minute Barbell Overhead Hold 115/83lbs.

100 Box Jumps 20in.

80 Power Cleans 115/83lbs.

60 Toes 2 Bar

40 Weight Plate Burpees 35/25lbs.

200 Double Unders- 50 each person

400m Barbell Carry 115lbs. (one men’s and one women’s hand on the bar at a time)

Cash Out

Mobility

Carah finishing strong with an OH Squat PR 2120#!

Carah finishing strong with an OH Squat PR 120#!

Max Box Jump

FRIDAY January 9, 2015

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Take 10 Minutes to warm up lift of choice

WOD

Your Choice Lift

1-1-1-1-1-1

Followed by….

As Many Reps as Possible in 3 Minutes

Rest 2 Minutes

As Many Reps as Possible in 4 Minutes

Rest 2 Minutes

As Many Reps as Possible in 5 Minutes

*Start back at the beginning for every AMRAP

5 Burpees

5 Front Squats 95/63lbs.

20 KB Swings 1.5/1 Pood

5 Burpees

5 Front Squats 95/63lbs.

15 KB Snatch each arm 1.5/1 Pood

5 Burpees

5 Front Squats 95/63lbs.

10 KB Clean and Jerks each arm 1.5/1 Pood

During your rest you must complete 15 Pullups

Cash Out

Roll Troubled Spots

Max Box Jump

Evolution-to-crossfit-addiction

THURSDAY January 8, 2015

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Shoulder and hip group warm up

Hang Snatch Review

3×5 Hang Snatch Warm Up – add load each set

WOD

Hang Snatch

Every 2 Minutes for 12 Minutes

6 Hang Snatch (add load each set)

Post the heaviest set completed unbroken

Followed by….

For Time (25 Minute CAP)

5 Ring Dips

10 Mountain Climbers

1 Gym Length Waiters Walk Left Arm 35/25lbs.

1 Gym Length Waiters Walk Right Arm 35/25lbs.

10 Hang Clean and Push Press 115/83lbs. (if you set down the bar before the reps are completed you must complete 5 burpees before picking the bar up)

20 Mountain Climbers

1 Gym Length Waiters Walk Left Arm 35/25lbs.

1 Gym Length Waiters Walk Right Arm 35/25lbs.

15 Handstand Pushups

30 Mountain Climbers

1 Gym Length Waiters Walk Left Arm 35/25lbs.

1 Gym Length Waiters Walk Right Arm 35/25lbs.

20 Hang Snatch 115/83lbs. (if you set down the bar before the reps are completed you must complete 5 burpees before picking the bar up)

40 Mountain Climbers

1 Gym Length Waiters Walk Left Arm 35/25lbs.

1 Gym Length Waiters Walk Right Arm 35/25lbs.

25 GHD Situps

50 Mountain Climbers

1 Gym Length Waiters Walk Left Arm 35/25lbs.

1 Gym Length Waiters Walk Right Arm 35/25lbs.

30 Weighted Lunges 135/83lbs. (if you set down the bar before the reps are completed you must complete 5 burpees before picking the bar up)

60 Mountain Climbers

Cash Out

Roll Shoulder Girdle and Pigeon Pose Stretch

Whitney-Port-Motivational-Quotes-9-600x368

"Inspirational"!

TUESDAY January 6, 2015

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Group Warm Up

WOD

“Kelly”

For time 5 Rounds

400m Run

30 Box Jumps 24/20in.

30 Wall Balls 20/14#

Cash Out

TLC with a foam roller and lacrosse ball

 "Inspirational"!

“Inspirational”!  It’s amazing what the human body is capable of if we have the will and determination to overcome adversity.

 

 

 

IMG_1333

MONDAY January 5, 2015

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Sumo Deadlift Review

Warm Up Lift

WOD

Every Minute on the Minute for 6 Minutes

5 Sumo Deadlifts @ 60% of 1 rep max

Followed by….

For Time

4 Rounds (25 Min. CAP)

10 Hang Cleans 135/93lbs.

8 Declined Pushups with feet on 2-35# plates

6 Sumo Deadlift High Pulls 135/93lbs.

4 Burpee Chest 2 Bar Pullup

2 Snatch 135/93lbs.

*After every round complete 20 Lateral Handstand Walking Steps, 20 Double Unders and 20 Plank Pushes

Cash Out

Roll Posterior Chain

IMG_1333

Bring on the fun!

SATURDAY January 3, 2014

Reminder the CFPB after Christmas Christmas Party is tonight at the Ramirez Ranch from 7-11pm, bring a White Elephant Gift for the Exchange and the athlete with the Ugliest Christmas Sweater will win a bag of Progenex Protein!

Buy In:

Group Warm Up

WOD:

For Time

With a Partner

40 Partner Deadlifts 300/208lbs.

3 Rope Climbs

2 Lengths of Gym Partner Barbell Carries 300/208lbs.

1 Time Up the Flying Pullup Bars

2 Lengths of Gym Weight Plate Burpee Lunges 35/25lbs.

30 Kettlebell Swings 2/1.5 Pood

4 Up and Over the Pullup Bar (for every rep you must also complete 10 chest to bar pullups)

30 Med Ball Situp Toss 20/14lbs.

2 Minute 1 Arm Handstand Hold (each arm)

1000m Row

2 Minute Plank Hold

30 Thrusters 95/63lbs.

400m Barbell Carry 135/93lbs.

*Complete 300 Double Unders Throughout the WOD

Cash Out

Mobility

Bring on the fun!

Bring on the fun!

dan med ball squat jump

FRIDAY December 2, 2014

All classes are back to our regular schedule!

Buy In

Review

Split Jerks

Take 10 Minutes to Warm Up Lift

WOD

Split Jerk

1-1-1-1-1

Followed by….

For Time (10 Minute CAP)

10-8-6-4-2

Power Cleans 135/93lbs.

Burpee Pullups

Double Unders x2

Cash Out

Shoulder Mobility with a Band

dan med ball squat jump