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Daily WOD – Friday 121517

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Workout of the Day 121517

Photocred http://www.markstaudtphotography.com

Extended Warm Up
3 Minutes foam roll any area of choice
400m run
Joint Prep

Then.
2 Rounds
5 Push-ups
5 Jump Squats

METCON
Complete 100 Burpees to a 6” target above

*EVERY 3 mins 200m run

*score total time
*15 min. Cap

Cool Down Accessory
3x 25 Abmat sit ups
2x 25 Russian Twists

Post your scores to the Whiteboard.

Daily WOD – Thursday 121417

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Workout of the Day 121417

Photocred http://www.markstaudtphotography.com/

Warm up
2 Rounds
Short Side Lap
10 High 5s
10 Shoulder circles
10 Lateral Lunges
30 seconds/side Calf Stretch
10 Air Squats (3 seconds down and 3 seconds up)
10 Pass Throughs w/pvc
5 Behind the Neck Push Press
5 Overhead Squats (3 seconds down and 3 seconds up)

Strength
Overhead Squat(from Rack)
10-7-3-3-3-7-10

*Can you hit Bodyweight or more for all of the sets?
*The goal is high quality overhead squat sets with varying rep schemes and loads.
*All sets should be challenging for the intende rep scheme.
*Rest about 3 minutes between sets.

Here is a sample of this workout might end up if done correctly:
135×10/155×7/185×3/205×3/215×3/165×7/140×10

Cool Down Accessory
On the minute for 6 minutes:
Odd- 30 second Handstand Hold (adjust time up or down based on ability)
Even- 3 Wall Walks (+/- 1 depending on ability. Focus on form not speed)

Post your scores to the Whiteboard.

Daily WOD – Wednesday 121317

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Workout of the Day 121317

Photocred http://www.markstaudtphotography.com/

HAPPY BIRTHDAY HERNAN

Metcon
5 Rounds
10 Hang Power Cleans (155/105)
15 Hand Release Push-ups
20 Box Jump (24/20″)

*Goal under 15 minutes.
*The load on the Hang Power Clean should be challening for 10 reps unbroken but doable on at least the first rounds.

Cool Down Accessory
Tabata Hollow Hold
8 rounds: 20 seconds of work, followed by 10 seconds of rest

Post your scores to the Whiteboard.

Daily WOD – Tuesday 121217

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Workout of the Day 121217

Photocred http://www.markstaudtphotography.com

Extended Warm up (across gym)
High Knee Karaoke
Knee to Chest.
Walking Lunge with Reach
Lunge with Torso Twist
Toe Touch
High Knees
Butt Kicks
Straight Leg Run
Side Step
Toes Out Walk
Toes In Walk
Walk On Heels
Walk On Toes
THEN …
1 Round w/bar
5 Inchworms
10 Lateral Lunges
7 Goblet Squats (pause 1 second in the bottom)
7 Strict Press
10 Spidermans
7 Front Squats
7 Push Press
7 Thrusters

METCON
As far as possible in 12 minutes:
Run 1 mile (school Lap 2x)
“Fran” (21-15-9: Thrusters (95/65)/Pull-ups)

*The challenge: can you finish?!?! Who can go sub 10 minutes?
* If you can’t finish score TOTAL REPS

Cool Down Accessory
Samson Stretch 60 sec/ ea
Shoulder Stretch 60 sec/ ea

Post your scores to the Whiteboard.

Daily WOD – Monday 121117

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Workout of the Day 121117

Photocred http://www.markstaudtphotography.com

Workout, part 1
Every 90 second for 6 sets:

2 Touch and Go Power Snatch

METCON
Workout part 2
5 Rounds for time:
25 Sit-ups
15 Power Snatch (75lbs/55lbs)

*The goal is to go unbroken on the Power Snatch.

Cool Down Accessory
Couch Stretch, 60 seconds/side
Pigeon Stretch, 60 seconds/side

Post your scores to the Whiteboard.

Daily WOD – Saturday 120917

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Workout of the Day 120917

Photocred http://www.markstaudtphotography.com/

METCON

With a partner:
4 Rounds
30 Synchro Deadlifts (165/115)
Run 400 meters together

*Synchro on the deadlift is the bar starting on the floor at the same time and being at full extension at the top of each rep at the same time.
*The deadlifts should be able to be done unbroken for at least the first 2 rounds.
*Teams should finish in under 18 minutes.

Post your scores to the Whiteboard.

Daily WOD – Thursday 120717

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Workout of the Day 120717

Photoocred http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
20 Band Pull Aparts
10 Push-ups
10 Hip Extensions
5/5 Turkish Get-up NO WEIGHT

STRENGTH
10 minutes
5 Bench Press- Work up to a few heavy sets.
*Substitute a Floor Press if there is a lack of benches.

METCON
3 Rounds
2 minutes max calorie row
2 minutes max rep dips
2 minutes of max rep turkish get-ups (50/35-lb. dumbbell)

*Score TOTAL amount of reps
*courtesy of CROSSFIT.COM

Post your scores to the Whiteboard.

Daily WOD – Wednesday 120617

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Workout of the Day 120617

Photocred http://www.markstaudtphotography.com

METCON
30 Chest to Bar Pull-ups
15 Front Squats (155/105)
20 Chest to Bar Pull-ups
10 Front Squats (185/135)
10 Chest to Bar Pull-ups
5 Front Squats (205/155)

*The reps should not be able to be completed unbroken but with 1-2 short breaks.
*15min. CAP

Cool Down Accessory
3×10 second ring support arms straight/ bottom position of a dip
5×5 Ring Push-ups
*Scale up to Ring Dip

Post your scores to the Whiteboard.

Daily WOD – Tuesday 120517

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Workout of the Day 120517

Photocred http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
15 Jumping Jacks
20 Side to Side Bunny Hops
15 No Push up Burpees
20 Mountain Climbers
15 Push ups

METCON
MOD 17.1

10 DB or KB Snatch (50/35) Alternating
15 Burpee Box Jump (24/20)
20 DB Snatch
15 Burpee Box Jump
30 DB Snatch
15 Burpee Box Jump
40 DB Snatch
15 Burpee Box Jump
50 DB Snatch
15 Burpee Box Jump

*20 minute time cap
*If no boxes available SHARE A BOX
*If no DB Available use KB

Cool Down Accessory
Upper Back Roll 60-90 seconds
Hamstring Stretch, 60 seconds/side

Post your scores to the Whiteboard.