Monday, 31 December 2018

This is it! Last day of the year! Let's go out with a bang! WOD BRIEF + GROUP WARMUP (0:00 -12:00) MOBILITY (12:00 - 18:00) TEACHING (18:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Fran" 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups

Friday, 28 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) SNATCH COMPLEX (25:00 - 40:00) Build to a Heavy: Power Snatch + Overhead Squat + Squat Snatch TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Over and Out" For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)

Thursday, 27 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 20:00) TEACHING (20:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Bells and Whistles" AMRAP 15: 400/350 Meter Row 20 Kettlebell Swings (53/35) 100' Bear Crawl

Tuesday, 26 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) *MOBILITY (INCLUDED IN GROUP WARMUP) TEACHING (10:00 - 20:00) 3-POSITION SQUAT CLEAN (20:00 - 35:00) Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean TRANSITION + REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Clean Sheet" AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 7 Hang Squat Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 5 Squat Cleans (135/95)

Christmas Eve, 24 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Twelve days of CrossFit" For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wallballs (20/14) 12 Calorie Bike

Friday, 21 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower

Wednesday, 20 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Spin Cycle" AMRAP 18: 3 Rope Climbs 20/14 Calorie Assault Bike 60 Double Unders

Wednesday, 19 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY + ACTIVATION (10:00 - 12:00) TEACHING (12:00 - 25:00) OVERHEAD SQUAT (25:00 - 40:00) Build to a heavy set of five. TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Dead Arm" AMRAP 12: 5 Strict Handstand Push-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)

Tuesday, 18 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY + ACTIVATION (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Dopamine" 5 Rounds, On the 5:00: 15/12 Calorie Assault Bike 18/15 Calorie Row 21 Shuttle Sprints (10 Meters)

Thursday, 13 December 18

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) STRATEGY + WOD "Round Trip" 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest round.

Wednesday, 12 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) POWER SNATCH (25:00 - 40:00) 15 minutes here to build to heavy set of 5 power snatches. These are to be performed touch and go, prioritizing solid mechanics over weight on the bar. TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Play Ball" 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

Tuesday, 11 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 18:00) TEACHING (18:00 - 33:00) REHEARSAL (33:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Crash Course" AMRAP 15: 50 AbMat Sit-ups 40/30 Calorie Assault Bike 30 Chest to Bar Pull-ups 20 Wreck Bag Over The Shoulder (70/50)

Monday, 10 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) BACK SQUAT (30:00 - 45:00) 3 sets of 5 Athletes will have 15 minutes to work through their 3 sets of 5 back squats, taking a few warmup sets before diving into their working sets. TRANSITION + REHEARSAL (45:00 - 50:00) STRATEGY + WOD (50:00 - 60:00) "Freddy Krueger" 21-15-9: Kettlebell Swings (70/53) Burpees

Friday, 07 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 18:00) TEACHING (18:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Team Barbara" Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats

Thursday, 06 December 2018

WOD BRIEF + GROUP WARMUP(0:00 - 12:00) MOBILITY + ACTIVATION (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Frogger" 6 Rounds: 20/14 Calorie Row 20 x 10 Meter Shuttles

Wednesday,05 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Rugrats" On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Assault Bike Score is Slowest Round

Tuesday, 04 December 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) PUSH JERK (30:00 - 45:00) Build to Heavy 5-4-3-2-1 TRANSITION + REHEARSAL (45:00 - 50:00) STRATEGY + WOD (50:00 - 60:00) "Down Town" AMRAP 7: 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80) 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80) 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80) … Climb by 3 Reps Until the Finish

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