Monday

Warm Up
Run 400m or Row 500m
PVC shoulder pass thru’s
PVC Figure 8’s
PVC Overhead Squats
Banded Shoulder Stretch
Squatted Prayers
Lunge Complex
High Knees
Butt Kicks
Run 400m or Row 500m

Skill Work
Hang Power Clean
Power Clean

Strength
With a running clock for 15mins:

Work up to a 1 rep max power clean.

WOD
100 Double Unders (modification: 300 single unders)

5 rounds of:
10 Hang Power Cleans (155/105) 
8 Hand Stand Push Ups (modification: 8 box HSPU)
6 Chest to Bar Pull Ups (modification: 10 pull ups)

Then, 100 Double Unders (300 single unders)

Saturday

Warm Up
Coaches Choice

Skill Work
Shoulder to Over head
Front Squats
Power Snatch
Sumo Deadlift High Pull 

WOD
In teams of 2:

100 Shoulder to Over Head (95/65)
20 Toes to bar 
80 Front Squats (95/65)
20 Toes to bar
60 Power Snatch (95/65)
20 Toes to Bar
40 Sumo Deadlift High Pull (95/65)
20 Toes to Bar
20 Wall Climbs

*One partner rests while the other is working.  Partition reps 

Tomorrow 3/28, there will be an 8:30 and a 9:30am class.  As always, we will be doing a partner wod.

Friday

Warm Up
Coaches Choice

Skill Work
Thruster

WOD
CrossFit Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Burpees over Barbell

Thursday

Warm Up
Run 400 or Row 500m
PVC Shoulder Pass Thru’s
PVC Overhead Squats
Dynamic 90’s
Dead Bugs
Mountain Climbers 
Plank Holds
Side Plank Holds
Run 2-3 mins

Skill Work
Bench Press

Strength
EMOM 18mins
Min 1 – 6 Hand Stand Push Ups
Min 2 – 8 Bench Press (challenging weight)
Min 3 – 12 Calorie Row

REST 2 mins

Bottom to Bottom Tabata

 

Wednesday

Warm Up
3-4 mins of Double Under Practice
Banded Tricep Stretch
Scapular Wall Slides
Shoulder Wall Stretch
Wall Sits
Walking Lunges
Hip Mobility
Grape Vine
Inch Worms
2-3min run

Skill Work
Front Rack Lunges
Sumo Deadlift High Pull

WOD
3 Rounds of:
8 Plyo Push Ups (two 45lb plates for men, one 45lb plate for women)
10 Front Rack Lunges (95/65)
12 Box Jump step downs, alternating legs

Run 400m

3 Rounds of:
8 Toes to Bar (modification: 16 leg raises)
10 Ring Dips (modification: box dips)
12 KB swings (53/35)

Run 400m

3 Rounds of:
8 Sumo Deadlift High Pull (95/65)
10 Burpees
12 Wall Balls (20/14)

Tuesday

Warm Up
Run 400m or Row 500m
PVC Figure 8’s
PVC Shoulder Pass Thru’s
Wall Wrist Stretch
Hanging Shrugs
Push Up Complex
Air Squats (x20)
Spiderman Walks
Duck Walks
2-3mins jog

Skill Work
Deadlift
Power Clean

Strength
Deadlift 5 x 5, build up to a heavy set

WOD
AMRAP 15 of:

3…6…9…12…15…etc of:
Pull Ups
Power Cleans (115/95)
Pistols

Monday

Warm Up
Run 400m or Row 500
PVC Pass Thru’s
Figure 8’s
Light KB Swings (x20)
Goblet Squats
Burpee Complex
Inch Worms
High Knees
Butt Kicks
Front Rack Holds

Skill Work
Thrusters
Push Press

WOD

EMOM 10mins of:
minute 1: 5 Thrusters (115/80lb)
minute 2: 25 Double Unders or (75 single Unders)
then…

RUN 400m 

REST 2 Mins, then…

EMOM 10mins of:
minute 1:7 Push Press (115/80)
minute 2: 7 Burpees

*For both EMOM’s, alternate movements every minute for the 10 minutes.  

Last week of the 2014 CrossFit Open is this week, CFBG has shown tremendous heart!  Let’s finish up this last week strong.  A couple reminders, this Saturday March 29th at 11am is our pull up clinic.  The class is full but, don’t worry we will be holding another one in the near future.  Also, this Saturday at 2pm we will be having a social at the box.  As I mentioned last week if possible, please bring a dish as we will provide basic alcoholic beverages.  Good luck this week BG!

Some of you may have already seen the video below but, I wanted to post it to share it with those of you that have not come across it.  

 

Friday

Warm Up
Independent Warm Up

Skill Work
Power Clean

WOD
CrossFit Open Workout 14.4

14 minute AMRAP of:
60-calorie row 
50 toes-to-bars 
40 wall-ball shots (20/14lbs)
30 power cleans (135/95lbs)
20 muscle-ups

**Please arrive a few minutes early to warm up and go over the movement standards.  Also, if you are not registered for the CrossFit Open please consider running 600m instead of rowing so that the rowers are freed up for people that are registered.  

Thursday

Warm Up
Coaches Choice

Skill Work
DB/KB Snatch

WOD
5 rounds of:

10 DB/KB Snatch, alternating arms every rep (55/35)
20 Walking Lunges
30 Air Squats
400m run

Wednesday

Warm Up
Run 400 or Row 500m
Light KB Swings (x20)
Scapular Wall Slides
Wall Wrist Stretch
Squat Therapy
Toe Touches 
Inch Worm Variation
Burpee Complex
Run 2-3mins

Skill Work
Front Squat
Power Clean

Strength
EMOM 10 of:
5 Front Squats, build to a heavy 5 reps

REST 5mins, then…

WOD
10 down to 1 of:
Power Cleans (155/105)
Game’s Style Box Jumps or Step up/Step downs (24/20)
Burpees

For today’s workout the power clean should be heavier so scale appropriately.