Monday, 1 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) 3-POSITION SQUAT SNATCH (25:00 - 40:00) * 15 minutes to build to a moderate 3-position squat snatch * Positions are: pockets, one inch above the knee, floor TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) “Snake Bite" 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups

Friday, 29 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSALS (25:00 - 35:00) # STRATEGY + WOD (35:00 - 60:00) “Macho Mile” 4 Rounds For Time: 400 Meter Run 3 Rounds of “Macho Man” (135/95) *1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks

Wednesday, 27 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) WOD BRIEF + GROUP WARMUP (30:00 - 60:00) “Dead Broke“ AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts (185/135) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie Row Immediately Into… 8 Deadlifts (225/155) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 20/15 Calorie Row Immediately Into… 4 Deadlifts (245/165) 8 Box Jump Overs (24/20)

Tuesday, 26 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 22:00) SNATCH TECHNIQUE (22:00 - 30:00) Snatch Technique On the Minute x 8: 1 Snatch Deadlift 1 Snatch High Pull 1 Power Snatch *Build to a Moderate Complex* TRANSITION + REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) “Inner Tube” 25-20-15-10-5: Power Snatches (75/55) Toes to Bar Burpees

Monday, 25 March 2019

WOD BRIEF + GROUP WARMUP TEACHING REHEARSAL ## 1 Round 5 Dumbbell Push Press (Each Side) 10 Double Unders 5 Wallballs WOD + STRATEGY “Wall-E” AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders

Thursday, 21 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 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

Wednesday, 20 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 27:00) BENCH PRESS (27:00 - 42:00) Build to heavy triple TRANSITION + REHEARSAL (42:00 - 47:00) STRATEGY + WOD (47:00 - 60:00) “Double Pits to Chesty” AMRAP 12: 40 Double Unders 20 Push-ups 10 Toes to Bar

Tuesday, 19 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 22:00) REHEARSALS (22:00 - 30:00) # STRATEGY + WOD (30:00 - 60:00) “Megalodon” Teams of 2: 6 Rounds: 12 Box Jumps (30/24) 21 Dumbbell Front Squats (50’s/35’s) 500 Meter Row *3 Rounds Each, Switching After Complete Rounds "

Monday, 18 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 26:00) REHEARSAL (26:00 - 31:00) STRATEGY + WOD (31:00 - 43:00) “Low Key” AMRAP 12: 9 Burpee Pull-ups 18 Alternating Dumbbell Snatch (50/35) 27 AbMat Sit-ups

Friday, 15 March 2019

OPEN 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees M 95 lb. W 65 lb. Time cap: 12 minutes

Thursday, 14 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 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

Wednesday, 13 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 -12:00) TEACHING (12:00 - 25:00) BACK SQUAT (25:00 - 40:00) * Athletes will have 15 minutes to build to their heavy set of 5 TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) “Jacquelyn” For Time: 1000 Meter Row 50 Wallballs (20/14) 30 Toes to Bar “Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application. In what is known as the “Cone of Learning” from Edgar Dale, we learn: 10% of what we read. 20% of what we hear. 30% of w

Tuesday, 12 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 23:00) REHEARSALS (23:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) “Bedtime” 5 Rounds, On the 5:00 15 Lateral Barbell Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) “You’re not your job. You're not how much money you have in the bank. You’re not the car you drive. You're not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie) The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are. If we were to str

Monday, 11 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 8:00) 3 Rounds 40 Seconds Box Step-ups 30 Seconds Active Samson 20 Seconds Bear Crawl MOBILITY (8:00 - 10:00) TEACHING (10:00 - 20:00) REHEARSAL (20:00 - 25:00) STRATEGY + WOD (25:00 - 45:00) “Cindy” AMRAP 20: 5 Pull-ups 10 Push-up 15 Air Squats “Never confuse movement, with action” - Ernest Hemingway “Busy work” is our mortal enemy. “Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are far more urgent in the moment than they are in actuality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us th

Friday, 8 March 2019

The Crossfit Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50/35lb. dumbbell, 24/20 in. box Time cap: 10 minutes

Thursday, 7 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 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

Wednesday, 6 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 1W:00) TEACHING (12:00 - 25:00) OVERHEAD SQUAT - (25:00 - 40:00) Build to Heavy Single TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) “Pins and Needles” AMRAP x 12: 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65

Tuesday, 5 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 16:00) REHEARSAL (16:00 - 20:00) STRATEGY + WOD (20:00 - 60:00) “4-Wheel Drive” 5 Rounds: AMRAP x 4: 21/15 Calorie Bike 15 Burpee Box Jumps Max 10 Meter Shuttle Runs In Time Remaining *Rest 4 Minutes Between*

Monday, 4 March 2019

WOD BRIEF + GROUP WARMUP (0:00 - 5:00) MOBILITY (5:00 - 8:00) TEACHING (8:00 - 15:00) REHEARSAL (15:00 - 20:00) STRATEGY + WOD (20:00 - 60:00) “Adele” 5 Rounds: 1 Minute Row 1 Minute Medicine Ball Squat Cleans (20/14) 1 Minute AbMat Sit-ups 1 Minute Rest

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