2-12-2018 to 2-17-2018

 WODs for the Week

  • It’s MAX week! Each day we’re doing a different max lift. Keep it real, people, and keep up with your mobility this week.
  • On Valentines Day we’re doing a Partner WOD (aww) with burpees. Cause what’s more romantic than burpees, right?
  • Chris’s birthday is this week! Can you guess how old he is?
  • And FRAN is our Girl WOD this week – woohoo! This caps off our Girl WOD rotation and gets us ready for the CrossFit OPEN which starts next week – What??!

Monday 2-12-2018

Class Times: 5am (Joey), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Kenny)

Warm-up:

  • Jump rope 2:00
  • 20 Plate squats, 2:00 total Plank, 1:00 total HS hold
  • Samson stretch, roll-out legs/psoas

Strength:

  • Back Squat
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+% (Find 1 Rep Max)

WOD:

3 Rounds

  • 10 HSPU
  • 15 T2B
  • 30/25 Calorie Row
  • 50 Double-Unders (3x singles)

Mobility:

  • Child pose, Samson, Banded shoulder stretch

 

Tuesday 2-13-2018
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Angela), 6:30pm (Heather)

Warm-up:

  • Row or Run 2:00
  • 3 Rounds
  • 20 OH Walking Lunges 15/10 plate
  • 1 gym-length Frankensteins

Strength:

  • Snatch
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+% (Find 1 Rep Max)

WOD:

AMRAP in 6:00

  • 10 Wall Balls (20/14)
  • 10 Power Cleans (95/65)

Mobility:

  • Roll-out / Stretch legs and back

 

Wednesday 2-14-2018
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

  • 5 x 200m Rowling
  • Burpee penalty

Strength:

  • Deadlift
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+% (Find 1 Rep Max)

Partner WOD:

3 Rounds – (ea runs 3 times)

  • Partner 1 Runs 400m
  • While Partner 2 does
    • 40 Sit-ups
    • then, Max Burpees
  • When Partner 1 returns from run, partner switch

Score is Time and Total Burpees

 

Thursday 2-15-2018
Class Times: 5am (Alan), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

  • Tabata in 6:00
  • Plank, Step-ups, Ring Rows, Air Squats

Strength:

  • Bench Press
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+% (Find 1 Rep Max)

WOD:

  • 50 OH Lunges (65/45)
  • 50 KBS (44/26)
  • 50 Ring dips
  • 50 Box Jumps (24/20)
  • 50 Push-ups

Divide into rounds as desired.

Mobility:

  • Banded Shoulder stretches

Happy Birthday, Chris!

 

Friday 2-16-2018
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

Warm-up:

  • Run, Row or Jump Rope
  • 2 x 10 light DB Clusters

Strength:

  • Strict Press
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+% (Find 1 Rep Max)

Pre-WOD warm-up:

  • 3 Thrusters
  • 3 Pull-ups
  • 1 Round with Light weight, work up in Thruster weight, then 1 Round with heavier than WOD weight

WOD:

“Fran”

  • 21-15-9
  • Thrusters (95/65)
  • Pull-ups

 

Saturday 2-17-2018
Class Times: 8:45am Barbell Club (Angela, Kenny), 10am WOD (Micki)

Barbell Club:

  • Clean & Jerk
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+% (Find 1 Rep Max)

Partner WOD:

4 Rounds

  • 20 GHD Sit-ups
  • 30 Burpee Box Jump Overs
  • 40 Slam Balls
  • 400m Run

Divide work – 1 partner works at a time

 

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