10/23/14

Announcements

No Class this Saturday at 8 and 9 am! Only WOD is at 11ish post wedding!

Main – CrossFit

Warm-up

3x

10x Kettlebell Squat Clean

10x Push Ups

10x Sit Ups

10x Back Extensions

Front Squat (5 Every Minute for 10 Minutes)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Shoulder Press (95/65#)

Burpees

Comp (RX+)

115/75# Shoulder Press

Post WOD Mobility

Roll out quads and IT band

Banded shoulder stretch

Wide leg forward fold

Lunge leg on box or bench behind you

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10/22/14

Announcements

No Class this Saturday at 8 and 9 am! Only WOD is at 11ish post wedding!

Main – CrossFit

Warm-up

3x

25x Double Unders

20x Jumping Jacks

15x Sit Ups

10x Back Extensions

Metcon (Time)

21-18-15-12-9-6-3

Deadlift (185/135#)

Knees to Elbows

Box Jumps (24/20″)

Comp (RX+)

205/155# Deadlift

Toes to Bar

Post WOD Mobility

Sit on butt!

fold one leg back and extend the other leg. Fold

Extend both legs in front and fold.

Fold both legs back and sit between feet.

Sampson stretch

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10/21/14

Announcements

No Class this Saturday at 8 and 9 am! Only WOD is at 11ish post wedding!

Main – CrossFit

Warm-up

2x

20x Mt Climbers

15x Hollow Rocks

20x Double Unders

15x Push Ups

Metcon (AMRAP – Reps)

30 Seconds on, 30 Seconds off, for 20 Minutes:

Row (Calories)

Pull Ups

-Switch each time

Post WOD Mobility

Ball on foot

Ball in Pec

Ball in back upper and lower

Ball in hip

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10/20/14

Main – CrossFit

Warm-up

3x

Airdyne .4m

10x Kettlebell Swings

10x Back Extension

10x Knees to Elbows

Skill Development

10 Minutes of Jerk Practice

Clean & 2 Jerks (Every Minute for 10 Minutes @ 85% 1RM)

1x Clean

2x Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

5x Kettlebell Squat Clean (55/35#)

10x Wall Balls

15x Double Unders

Post WOD Mobility

Rack Overhead Stretch

Shoulder Rack Stretch

Scapula Work

Roll Out Legs

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