Wednesday, 27 February 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)

Tuesday, 26 February 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

Monday, 25 February 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)

Friday, 22 February 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

Thursday, 21 Feb 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 why behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not likely be full of work. This allows for more teaching within the workout than most days. “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days

Wednesday, 20 Feb 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 50 Double Unders

Tuesday, 19 Feb 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)

Monday, 18 Feb 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"

Friday, 15 February 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 - 6 Burpees over Bar Thrusters (95/65)

Thursday, 14 February 2019

WOD BRIEF + GROUP WARMUP (0:00 - 18:00) MOBILITY (18:00 - 20:00) TEACHING (20:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) “Bloodshot" 5 Rounds: 20 Kettlebell Swings (53/35) 20 AbMat Sit-ups 20 Wallballs (20/14)

Wednesday, 13 February 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) PUSH JERK (20:00 - 35:00) 15 minutes to build to a heavy triple from a rack TRANSITION + REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Squeaky Wheel" AMRAP 15: 60 Double Unders 21/15 Calorie Assault Bike 10 Push Jerks (165/110)

Tuesday, 12 February 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) AMRAP 18: 9 Power Cleans (155/105) 12 Strict Handstand Push-ups 9 Front Squats (155/105) 12 Strict Pull-ups

Monday, 11 February 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) "Shut Down" On the 4:00 x 6 Rounds: 12 Dumbbell Power Snatches (50/35) 12 Burpees Over Dumbbell 12 x 10 Meter Shuttles Score is Slowest Round

Friday, 8 February 2019

WOD BRIEF + GROUP WARMUP (0:00 - 16:00) MOBILITY (16:00 - 18:00) TEACHING (18:00 - 32:00) REHEARSAL (32:00 - 37:00) STRATEGY + WOD (37:00 - 60:00) AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row

Thursday, 7 February 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) 5 Rounds: 21 Wallballs (20/14) 200' Farmers Carry (53's/35's) 9 Strict Handstand Push-ups

Wednesday, 6 February 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (155/105) 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (135/95) 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans (115/85) 21/15 Calorie Assault Bike

Tuesday, 5 February 2019

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) AMRAP 15: 25 Double Unders 5 Power Snatches (135/95) 25 Double Unders 5 Bar Muscle-ups

Monday, 4 February 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) FRONT SQUAT (25:00 - 40:00) * Athletes will have 15 minutes to build to a heavy single front squat. STRATEGY + WOD (45:00 - 60:00) 21-15-9: Kettlebell Swing (70/53) Box Jump Overs (24/20) Front Squats (135/95)

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