CF Class |
| Warm Up |
| Coaches Choice |
| Skill |
| KB Swing |
| WOD |
| 21-15-9 |
| Kettle Bell Swings (1,5/1) |
| Pull Ups |
| After Bash |
| Coaches Choice… |
| —————————– |
CF Intro |
| Warm up |
| 3 X12 |
| Wall Squats |
| Push Ups |
| Pull Up |
| Lunges |
| Skill |
| MEDBALL CLEAN |
| WOD |
| 8 min amrap |
| 5 push press |
| 20 walking lounges |
| 10 medball clean |
| After skill |
| PUSH JERK |
WOD 20120519
CF Class |
| Warm Up |
| CrossFit Warm-Up |
| 2-3 Rounds of 10 Reps: |
| OHS |
| Sit-UpBack Extension |
| Pull-Up |
| Push-Up |
| ONE WEAKNESS |
| WOD |
| Three rounds for time of: |
| 30 Wallball shots, 10/6 ball |
| 35/20 Squat snatches, 30 reps |
| (movement initiates with barbell below the knees) |
| After Bash |
| Coaches Choice… |
| —————————————————– |
CF Intro |
| Warm up |
| Dynamic varmup |
| Skill |
| Push press |
| Wod |
| 15 min amrap |
| 10 push press |
| 10 Burpee |
| 10 air squat |
| 10 situps |
| After skill |
| OVH SSQUAT |
WOD 20120518
CF Class |
| Warm Up |
| CrossFit Warm-Up |
| 2-3 Rounds of 10 Reps: |
| OHS |
| Sit-UpBack Extension |
| Pull-Up |
| Push-Up |
| ONE WEAKNESS |
| WOD |
| Elizabeth |
| 21-15-9 |
| Clean (45/30) |
| Ring Dip |
| After Bash |
| Establish a max height box jump |
| (can add plates to increase height) |
| ———————————– |
CF INTRO |
| Warm up |
| CrossFit Warm Up |
| Skill |
| FRONT SQUAT/THRUSTER |
| Wod |
| 15 min amrap |
| 15 Front squat |
| 10 Situp |
| 10 Pushup Handrelease |
| 5 shoulder press |
| After skill |
| SUMO DEADLIFT HIGHPULL |
WOD 20120517
CF class |
| Warm Up |
| CrossFit Warm Up |
| 3X10 |
| Overhead Squat |
| Pull Up |
| Sit Up |
| Back Extension |
| Dip |
| Samson Stretch |
| Weakness |
| WOD |
| Three rounds for time of: |
| 45/30 pound Front squat, 12 reps |
| 12 Burpee pull-ups |
| After Bash |
| Tabata Burpee Box Jumps! |
| ———————————— |
CF Intro |
| Warm up |
| Dutch lowry |
| Skill |
| Deadlift |
| WOD |
| 20 min amrap |
| 10 Sumodeadlft High pull (KB) |
| 10 Ground to overhead (Hantlar) |
| 10 Hollow rock |
| 10 Suicides. |
| Afterbash |
| SHOULDER PRESS |
WOD 20120516
CF Class |
| Warm up |
| CF varm up |
| Skill |
| Movement effeciency |
| WOD |
| Jackie |
| 1000m Row |
| 50 Thrusters (45lbs) |
| 30 Pull-Ups |
| * Two heats – pick a partner to cheer on * |
| After Bash |
| Pick a goat 10 min work |
| —————————– |
CF Intro |
| Warm up. |
| Group varm up |
| Skill |
| Squat |
| WOD |
| 20 min amrap |
| 15 squat |
| 10 Box jumps |
| 5 Push press. |
| After bash |
| PULLUP/CHINS |