Thursday, February 27, 2014

28Feb14

Fri
warmup- bergener, singleunders
skill/strength- 14.1 tech
wod- 14.1- singleunders x70, pwr snatch x15, 75/55, amrap 10min
cooldown- follow the leader farmers walk

Click the link below to learn more about the 2014 CrossFit Open. The first of five workouts held
weekly are going to be posted every Thursday and we will be doing out best to complete them. Tomorrow we will perform 14.1, the first workout of the 2014 CrossFit Open. 

Wednesday, February 26, 2014

27Feb14

Thur
warmup- sallyup w/airsquats
skill/strength- squat clean x2, ascending ladder @20min
wod- sallyup x2, hvy, 120sec rest between rounds, 1st round squats, 2nd round thrusters, 50 kb swings
cooldown- mobility


Tuesday, February 25, 2014

26Feb14

Wed
warmup- roxanne w/pushups, mobility
skill/strength- weighted pushups 10,10,10,10,10
wod- sdhp x5, abmat situps x10, rdl x5, hr pushup x5, 5rft
cooldown- row @250m me


Monday, February 24, 2014

25Feb14

Tues
warmup- roxanne w/abmat situps
skill/strenth- ghd situp 7,7,7,7,7, k2e 7,7,7,7,7, hanging knee raises 7,7,7,7,7,  superset
wod- power clean @4min, burpees @4min, handstand hold @60sec, for reps
cooldown- mobility


Sunday, February 23, 2014

24Feb14

Mon
warmup- ipt, bergener
skill/strength- deadlift 12,10,8,6,4,4
wod- box jump x10, strict press x5, knee raises x10, 7rft
coodown- mobility


Thursday, February 20, 2014

21Feb14

Fri
warmup- bergener
skill/strength- power clean tech
wod- dips x100, chinups x100, any order, as fast as possible
cooldown- mobility


Wednesday, February 19, 2014

20Feb14

Thur
warmup- odd object carry w/ipt
skill/strength- sled pull @400m hvy,
wod- tire flip @30sec, pullups @30sec, hang snatch @30sec, shuttle run @30sec, kb swing @30sec, burpees @30sec, 30sec rest between exercises. 3rfr
cooldown- one handed bar hang, me, 1 round each hand


Tuesday, February 18, 2014

19Feb14

Wed
warmup- roxanne w/pushups
skill/strength- bench/dumbell/floor/press, 12,10,8,6,4,4
wod- ring pushups x10, handstand w/negative x3, hollow/arch@10sec each, 10min amrap
cooldown- plank, me


Monday, February 17, 2014

18Feb14

Tues
warmup- bergener
skill/strength- wide grip behind the neck push jerk, 10,8,6,4,2
wod- deadlift x5, boxjump x5, push press x5, 5rft
cooldown- row 500m for tech

For all you guys who missed Sundays technique workout check this out.  Tammy was
 just catching thissnatch when all of the sudden
a HUGE gust of headwind hit
her and as you can tell it was all she could
do to hang onto the bar while fighting the ferocious Florida mini-tornado.

17Feb14

Mon
warmup- bergener
skill/strength- 20min work to 3rm 3 position snatch
wod- burpee tire jump x5, ring row x5, powerclean x5, airsquat* x10, 10min amrap
cooldown- medball pass

3 position snatch:
bar from floor to
slow to bottom of knee then pause
slow to top of knee then pause
slow to power position then pause
jump from power position for snatch

airsquat*:
attempt to complete squats with BEST form while holding odd object ie. medball, kb....

Friday, February 14, 2014

14Feb14

Fri
warmup- roxanne
skill/strength- snatch tech @20min
wod- pushpress x5, squat clean x5, 60sec between rounds, 10rft
cooldown- shrugs, me, 2 rounds




Thursday, February 13, 2014

13Feb14

Thur
warmup- bergener
skill/strength- 20 min clean and jerk complex ladder, 2 cleans +1 clean and jerk
wod- airsquats x10, pushups x10, abmat situps x10, 10rft
cooldown- plank me



Wednesday, February 12, 2014

12Feb14

Wed
warmup- cardio
skill/strength- ring rows n kb swings, light
wod- mobility
cooldown- ez row/airdyne

Monday, February 10, 2014

11Feb14

Tues
warmup- sled work
skill/strength- sled runs @75m, hvy, me down, slow back, 5 rounds
wod- hanging knee raises x15, deadlifts x7, handstand hold @30sec, 5rft
cooldown- airdyne @30sec me, row @30sec me, no rest

Congratulations to everyone who PR'd in their powerclean yesterday.  It is
great to see you guys improving not only your strength but your technique as well.
We will be having a tech class this weekend for anyone who wants to work on a lift or skill
movement. We will be using "coaches eye" and debriefing individually.  



10Feb13

Mon
warmup- bergener
skill/strength- 20min work up to 2rm powerclean
wod- set timer to 15min
1min of situps
2min of pushups
3min of box jumps
4min of push press
5min of pullups
cooldown- mobility

Thursday, February 6, 2014

06Feb14

Thur
warmup- roxanne
skill/strength- back squat 5,5,5,5,5
wod- sled pull @50m, burpees x5, 10rft
cooldown- partner carry @50m x2

Wednesday, February 5, 2014

05Feb14

Wed
warmup- bergener
skill/strength- 3 powerclean, emotm @10min
wod- deadlift x10, handstand hold @15sec, abmat situps x15, 5rft
cooldown- mobility


Monday, February 3, 2014

04Feb14

Tues
warmup- sally w pushups
skill/strength- bandell bar 5,5,5,5,5, bench press 5,5,5,5,5, superset
wod- dynamic pushup x5, boxjump x5, 10 rft
cooldown- 500m row for tech

03Feb14

Mon
warmup- bergener
skill/strength- ghd situps 15,15,15,15,15, abmat situps x20, superset
wod- sled pull @800m, barbell carry @800m
cooldown- mobility