February 28, 2019

Warm Up

Teaching

Metcon - "Goat Day"

On the Minute x 20

Odd: Movement 1

Even: Movement 2

February 27, 2019

Warm Up 

Teaching

Weightlifting - 15 Minutes

Build to moderate 3 Position Power Snatch

Metcon - "Overhaul"

For Time: 

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (115/80)

February 26, 2019

Warm Up

Teaching 

Metcon - "Face Off"

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

15/12 Calorie Assault Bike

February 25, 2019

Warm Up 

Teaching

Metcon - "This One"

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)

February 22, 2019

2019 Crossfit Games Open

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

February 21, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 20:00) 

MOVEMENT PREP + REHEARSAL (20:00 - 35:00) 

WOD (35:00 - 60:00) 

"Goat Day"

On the Minute x 20

Odd: Movement 1

Even: Movement 2

No strategy for this, as today is more of a focused practice session. The only think to keep in mind is the...

February 20, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) 

MOBILITY (12:00 - 15:00)  

TEACHING (15:00 - 30:00)  

REHEARSAL (30:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

“Double Play"

AMRAP 15:

5 Power Snatches (115/80)

10 Overhead Squats (115/80)

15 Hang Power Cleans (115/80)

20/15 Calorie Row

...

February 19, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) 

TEACHING (12:00 - 25:00)  

DEADLIFT (25:00 - 40:00) 

Build to a heavy set of 3 

STRATEGY + WOD (45:00 - 60:00)  

“Dead Ahead" 

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

February 18, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) 

MOBILITY (10:00 - 12:00)  

TEACHING (12:00 - 25:00)  

REHEARSAL (25:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00)  

“Meatball"

For Time: 

75 Wallballs (20/14) 

35/25 Calorie Assault Bike

10 Rounds of "Strict Cindy"

February 15, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)  

MOBILITY (10:00 - 12:00)  

TEACHING (12:00 - 25:00)  

REHEARSAL (25:00 - 30:00)  

STRATEGY + WOD (30:00 - 60:00) 

 “Waterproof" 

21 - 15 - 9

Row Calories

Front Squats (95/65)

15 - 12 - 9

Toes to Bar

Hang Squat Cleans (95/65)

12 - 9 -...

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