Verve

Verve

Warmup:

Run 800m

Stretch as a team.

 

Skill:

We will be working clean technique. Focus on getting under the bar and elbow through violently. I have noticed that when most athletes lead with the hips it’s due to coming off the ground to explosively and losing that good positioning. So, let’s slow down that first pull and see what we can accomplish with a little more control going into the second pull.

 

WOD:

Three rounds for reps:
As many double-unders as possible in 2 minutes
Rest one minute
As many body weight power cleans as possible  in 2 minutes
Rest 3 minutes

Register for the Open now!

Register for the Open now!

Jump rope 10 minutes

– 2 feet

– alternating front and back

– single foot

– doubles

– triples

– A-skip

 

 

Strength:

Shoulder Press

2-2-2-2-2-2

 

WOD:

20 min AMRAP

5 HSPU

10 Toes to Rings

15 Med Ball Cleans 20/14#

 

Athletes, register for the Reebok CrossFit Games here: www.games.crossfit.com

Squat it out!

Squat it out!

Warm Up

2 rounds

250 M row

10 Squat Jumps

 

Strength

Back Squat (Heavy)

7×1

Weighted Pullup

7×1

Alternate Back and forth

 

WOD:

21-15-9

Box Jump Overs

SDHP 95/65#

 

Let’s focus on the strength today! I want heavy heavy back squats!!

KB Swing Buy IN/OUT! Everyone hits 50 heavy swings when they come in and leave!!!!!!

Amy Martin rules!

Amy Martin rules!

Dynamic Warmup:

Jumping Jacks, High Knees, Butt Kicks, Frankenstein Walk, Carioca, Skip for Height, Skip for Distance, Bear Crawl, A-Skips, A-Skips side shuffle Lunges, Single leg bound

 

Strength:

2 min each total combined time of 

L-sit (rings) 

Handstand hold 

 

Wod:

10 min amrap 

Max thrusters @ 135/95#

*At the start of the Wod and at the beggining of each minute you will do 5 burpees.

 

Congrats to Amy Martin for placing 2nd overall in the biggest Masters competition we have seen. Outstanding effort! We knew you would crush it Amy!

Justin’s Wod

Justin's Wod

Dynamic warmup

 

Strength: 15 min to establish a 1 rep max snatch 

 

Wod: 

3 rounds
10 snatches (full)
10 box jumps
10 clean and jerk
10 box jumps

95/65
 

Train hard!

Train hard!

5 Minutes of Rolling

 

•Warm Up•

400m Run

3 Rounds

5 Hand Release Push ups

10 Squat Therapy

10 Swings (heavier)

 

Strength:

5-4-3-2-1

Heave Snatch

 

WOD:

“Elizabeth”

21-15-9

Cleans

Ring Dips

 

Extra Credit:

100 Swings+100 Double Unders for time

 

 

The Mission

The Mission

Warmup:

EMOM 12 min

20 double unders

Team Stretch

 

Strength:

Find New 1 rep max Deadlift in 10 min

(Bring your journals)

 

WOD:

12 min Amrap

100m run

5 Deadlifts @ 85%

10 KB Swings

20 Double Unders

 

Athletes, come into class with sheer determination to PR that Deadlift!

 

 

Go Big!

Go Big!

•Warm Up•

Hurdle Drills

3 rounds

5 hurdles each exercise before the other

-side step overs lateral, each direction

-forward walks

-back walks

-under overs

-dynamic movement

-side to side

 

-Static Stretching as a Team

-Med Ball Passes w/ Partner 8 min

 

Strength:

2-2-2-2-2-2

Front Squat

 

For time:
10 Overhead squats (155 / 105 lbs) *45
10 Box jump overs (24” / 20” box)
10 Thrusters, (135 / 95 lbs) *50
10 Power cleans (205 / 125 lbs) *75
10 Toes to bar
10 Burpee muscle-ups (40 Burpees if you can’t do Muscle-Ups)
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 Thrusters, (135 / 95 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (155 / 105 lbs)

Ain’t Nobody got time for AMRAPS!

Ain't Nobody got time for AMRAPS!

Dynamic Movement

Agility Ladder

2 rounds

5 Yard Burst at End

Single Leg

Double Leg

In Out

Icky Shuffle

Single Stab

-1-2-3’s

Strength:

AMRAP Hang Cleans @ 80%

3 Rds

AMRAP Bench Press @ 80%

3 Rds

You will alternate between each AMRAP. 

 

WOD:

12 Min Amrap

6 Hand Release Burpees

9 Knees to Elbow

 

 

Bringing it back!

Bringing it back!

Dynamic Warmup

Advanced mobility

 

WOD-

40 Box Jumps 24″/20″

40 Pullups

40 Push Press 105#/75#

20 Box Jumps 24″/20″

20 Pullups

20 Push Press 105#75#

10 Box Jumps 24”/20”

10 Pullups

10 Push Press 105#/75#

 

Extra Credit

Run 5k for time