Wednesday 3/1/17

Warm Up

Inchworm
Bear Crawl
Crab Walk
Single leg hops
Push ups
Single leg deadlifts

Strength

Deadlift 4 x 10 @ 50-60%

WOD

2 Rounds for Time:

50 sit ups

40 DU

30 Squats

20 T2B

10 HSPU

Tuesday 2/28/17

Warm Up

"Tabata"  

Mountain climbers

 Tuck jumps 

Sit ups

Strength

EMOM x 7 mins

2 power snatch @85%

WOD

(4) 3 min AMRAP

10 wallballs

10 pull ups

5 cleans (185/125)

*Rest 2 mins between rounds. Begin next round where you left off

*Score by rounds completed

Monday 2/27/17

Warm Up

Couch Stretch
Pull Ups
Press
Double Unders
Squats

Strength

EMOM x 12

Clean, hang squat clean, and jerk @ 70-75%

WOD

4 Rounds for Time:

Row 300m

7 Shoulder to OH (185/125)

Rest 1 min between rounds

Saturday 2/25/17

TEAM WOD

Teams of 2

1 works/1 planks

100 Push ups

200 Jumping Jacks

300 Squats

*Can be broken up however team decides

Friday 2/24/17

Warm Up

5 mins to complete

10 Squats

50 Singles

15 KBS

5 pull ups

Spiderman stretch

Calf Stretch

WOD 
Open 17.1

For time: 

10 snatches 

15 burpee box jump-overs 

20 snatches 

15 burpee box jump-overs 

30 snatches 

15 burpee box jump-overs 

40 snatches 

15 burpee box jump-overs 

50 snatches 

15 burpee box jump-overs 

M 50-lb. dumbbell / 24-in. box 

F 35-lb. dumbbell / 20-in. box 

Time cap: 20 minutes 

(Please be sure to review video demonstration of the workout prior to your class time)

https://games.crossfit.com/workouts/open/2017

Thursday 2/23/17

Warm Up

Game

Strength

20 mins of Goat Work

*Every 3 mins stop and complete 5 Burpees

WOD

10 reps down to 1 rep

Mountain climbers (2 count)

Sit ups

Lunges (single count)

Sprint 100m

Open 17.1 Announcement Thursday night!  

What movements do you think it will be?

Wednesday 2/22/17

Warm Up

Dynamic Warm up

Strength

EMOM x 12 mins 

5 TTB and 10 KB Snatch

WOD

21-15-9

Wallballs

KBS

Cal Row

Tuesday 2/21/17

Warm Up

Squats
Press
Mountain climbers
Good mornings

WOD

5 Rounds

1 Clean 135/95

2 Thrusters

3 Snatch

4 Push Press

5 Front Squats

6 Deadlifts

*must use same weight throughout

Stamina

400m Run for time x 2

Monday 2/20/17

Warm Up

Banded squats

 Calf stretch

 Ring Rows

 Singles

 Walking lunges

Strength

Back Squat (20 mins)

3x60, 3x70, 2x80, 2x85/90 1x95 - Rest 2 mins

WOD

3 Rounds 

10 push ups

10 KBS (55/35)

200m Run

Saturday 2/18/17

                         TEAM WOD

20 min. AMRAP

In Teams of 2 

3 Burpees

5 hand release Push ups

7 V-ups

9 Squats

Friday 2/17/17

Warm Up

Sit ups
Thrusters
Bear Crawl
Spiderman walk

Strength

EMOM x 10 mins
1 Bear Complex @ 60% thruster max

WOD

15 min get as far as you can
10 OHS (105/75)
10 TTB
20 OHS
20 TTB
30 OHS
30 TTB 
etc.....

Thursday 2/16/17

Warm Up

Kip Swing
Forearm stretch
Lunges 
Push Press
200m Row

Strength

Reverse Tabata - working 10 sec/rest 20 sec
L sit hold
Bent Arm Hang (Chin over bar)
*After 8 rounds of both movements do max dead hang from rig

WOD
For Time:
40 Thrusters (75/55)
10 cal Row
30 Thrusters
12 cal Row
20 Thrusters
14 cal Row
10 Thrusters
16 cal Row

Wednesday 2/15/17

Warm Up

"Tabata"
Air Squats
Good mornings
Plank hold

Strength

Single leg squat with KB in each hand and foot behind you on a box
5 each leg every 90 secs for 9 mins = 6 Rounds

WOD

"Donny" HERO WOD
21-15-9-9-15-21
Deadlifts (225/155)
Burpees

Tuesday 2/14/17

Warm Up

Partner Warm up 
Partner Wallballs
Medball Cleans w/chest pass
Partner Push ups
Wheelbarrow walk

WOD

Open 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

WEAR RED/PINK for Valentine's Day

*Scaled and Teens weights will be listed on Athlete's Page

Cash Out

100 ABS

Monday 2/13/17

Warm Up

Arm circles
Shoulder Openers
Pass thrus
Calf Stretch
Air Squats
Leg Swings 
Tuck Jumps

Strength

OHS 
5x5 @ 65-70%

WOD

22 min AMRAP
10 pull ups
15 KBS (55/35)
20 Box Jumps (24/20)

Friday 2/10/17

Warm Up

Pass Thru
Shoulder Openers
5 Burpee pull ups
10 Ring Rows
Row 250m

Strength

Press

WOD

15 min AMRAP

2 Snatches (145/105)

5 C2B

8 Cleans

5 Dips

Thursday 2/9/17

Warm Up

Dodge Ball!

Strength

Battle ropes and man makers

WOD

Every 2 mins for 16 mins

6 Reverse Lunges and 7 KBS (70/55) – same weight

Cash Out

Max Du’s in 1 min

Wednesday 2/8/17

Warm Up

Good Mornings
Spiderman Lunge
Inchworm
Mountain climbers
Jumping air squats

WOD

4 x 500m Row

(Max output/keep splits close in time)

Rest as needed between intervals to keep max intensity

Strength

Deadlift 3x10 @70-75%

Tuesday 2/7/17

Warm Up

Mixed Tabata
Single Jump Ropes
Squats
Push Press (no weight)

WOD

Open WOD 14.4  

14 mins

60 cal row

50 T2B

40 wallballs 20/14

30 cleans 135/95

20 MU’s

Monday 2/6/17

Warm Up

Bergner
5 pull ups
5 goblet squats
10 KBS
Row 200m

Strength

10-8-6-4-2

Hang Snatch (increasing weight)

WOD

8 min AMRAP

40 DU

10 C2B

10 Front squats 135/95 

Cash Out

Max Handstand Hold

Saturday 2/4/17

                              TEAM WOD

Partner WOD

10 min AMRAP
15 cal Row
KBS (55/35)
*Score is KBS

Rest 3 mins

8 min AMRAP
50 DU's
Abmat sit ups
*Score abmats

Partner A completes first movement while Partner B works on as many reps of 2nd
movement. Switch movements when Partner A completes first movement.

Friday 2/3/17

Warm Up

2 Rounds
10 Step ups
5 Thrusters
10 KBS (Russian)
Row 200m

WOD

Partner "Victoria"

5 rounds

10 Thrusters (95/65)

14 Box Jumps 24/20

12 SDLHP

12 Burpees

27 KBS (55/35)

Thursday 2/2/17

Warm Up

5 fast hips
15 jumping jacks
10 mountain climbers
5 push ups
Shoulder mobility

Strength

3 sets

5 Power Cleans @ 65%

complete 20 Double unders after each set of Cleans

WOD

4 Rounds
Row 250m
200m farmers carry, 45#
Waiters walk, 50 meters, right arm
Waiters walk, 50 meters, left arm