WOD for 22 FEB 2017

0500 and 1140ish at the Fred

 

Sign up for the Open!!!

Games.crossfit.com

 

Need a level 1 for a replacement!

 

Warm Up:

5 rounds, 30 secs per station, of:

Row Calories Rest 30 secs

Box Jump Rest 30 secs

Burpee Over Rower Rest 30 secs

Double Under Rest 30 secs

 

Oly Lifting:

1 Squat Clean & Jerk, pick load

Every 1 min for 15 mins.

 

Start light and work up in weight

 

Skills:

3 Deadlifts, 75% 1RM

Every 2 mins for 10 mins.

 

WOD for 21 FEB 2017

0500 and 1140ish at the Fred

THE OPEN IS UPON US!!!!

 

If you haven’t yet (which is most of you) sign up for the CrossFit Open at Games.CrossFit.com

It is a ton of fun! We are gonna be doing the workouts on Friday anyways so you mine as well compete!

I have a little over 2 weeks left soooo we need a level one to come coach at lunch time. We also need someone to do the programming and website. Any volunteers for all of the above? Email me or talk to me at lunch time.

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

10 Row Calories

10 Wall Balls

10 Ring Rows

 

WOD:

Complete as many rounds as possible in 10 mins of:

10 Chest-to-bar Pull-ups

10 Front Squats, 155/105 lbs

 

Strength:

3 Overhead Squats, 75% 1RM

Every 2 mins for 10 mins.

 

Skills:

Every 1 min for 10 mins do:

5 Ring Dips

3 Strict Handstand Push-ups

Personal Request

Hello!

As everyone knows I (Aaron) am leaving the Army very soon. Tomorrow at 1000 I am going to be loading up a U-Haul and driving that fool to Tennessee. If anyone is available I would appreciate any help!

I know your ideal Saturday morning of a 4 day weekend is helping me move! Sooo your welcome.

If you can help please send me a text at: (615) 390-4031

Thanks!!

WOD for 17 FEB 2017

0500 and 1140ish at the Fred

Need a CFL1!!

 

Warm Up:

3 rounds, 45 secs per station, of:

Row Calories Rest 15 secs

Kettlebell Swing Rest 15 secs

 

WOD:

As many reps as possible in 13 mins of:

55 Deadlifts, 225/155 lbs

55 Wall Balls, 20/14 lbs, 10/9 ft

55 Row Calories

55 Handstand Push-ups

 

If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

 

I love this WOD!!

WOD for 15 FEB 2017

0500 and 1140ish at the Fred

 

If you are or know someone who is a CF-Level 1 that wants a great opportunity to coach please let me know!

 

Warm Up:

3 rounds, 45 secs per station, of:

Row Calories Rest 15 secs

Air Squat Rest 15 secs

Wall Plank Rest 15 secs

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 45 secs, the clock does not stop or reset between stations.

 

WOD:

Complete as many rounds as possible in 15 mins of:

Dumbbell Walking Lunge (high carry), 35/25 lbs, 40 ft

12 Dumbbell Shoulder-to-Overheads, 35/25 lbs

Dumbbell Walking Lunge (low carry), 35/25 lbs, 40 ft

12 Dumbbell Push-up Rows, 35/25 lbs

 

 

WOD for 14 FEB 2017

0500 and 1140ish at the Fred

 

Need a level 1 to coach the 1140 class!! Let me know if you are available!

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

Front Rack Walking Lunge, 45/35 lbs, 40 ft

30 Double Unders

10 Sumo Deadlift High-pulls, 45/35 lbs

 

WOD:

Each for time:

Row: 10 x 250 m

Rest 1 min between efforts.

 

Strength:

1 “3” Position Power Clean, pick load

Every 1:30 for 15 mins.

 

WOD for 13 FEB 2017

0500 and 1140ish at the Fred

 

Warm Up:

Complete as many rounds as possible in 5 mins of:

20 Double Unders

10 Handstand Shoulder Touches

20 Mountain Climbers

5 Burpee Broad Jumps

 

Tabata:

Tabata Air Squat Rest 1 min

Tabata Push-up Rest 1 min

Tabata Ball Slam, 30/20 lbs Rest 1 min

Tabata Pull-up Rest 1 min

Tabata Burpee

 

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

 

Skills:

Complete as many rounds as possible in 10 mins of:

Handstand Walk, 40 ft

50 Double Unders

Cartwheel, 40 ft

3 Rope Climbs (Find a scale for this one)