Posts belonging to Category Daily Workouts



Saturday, March 28, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Close Grip Bench (Index Finger on Smooth part of Bar) x 6

Skill:

WOD:
For Time:

A) 3 Rds:

  • 200m Run
  • 12 Pull Up
  • 9 Power Clean

B) 3 Rds:

  • 200m Run
  • 12 Toe to Bar/Sit Up
  • 12 Dips/Push Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Close Grip Bench (Index Finger on Smooth part of Bar) x 6

Skill:

WOD:
For Time:

A) 3 Rds:

  • 200m Run
  • 12 Chest to Bar Pull Up
  • 9 Power Clean 155/105

B) 3 Rds:

  • 200m Run
  • 12 Toe to Bar
  • 12 Strict Ring Dips
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

A) 3 Rds:

  • 200m Run
  • 12 Chest to Bar Pull Up
  • 9 Power Clean 155/105

B) 3 Rds:

  • 200m Run
  • 12 Toe to Bar
  • 12 Strict Ring Dips
Additional:
  • 10 Minutes Mobility

Friday, March 27, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
27-21-15-9 For Time:

  • Row for Calories
  • Thrusters 65/45
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Open 15.5

27-21-15-9 For Time:

  • Row for Calories
  • Thrusters 95/65
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Open 15.5

27-21-15-9 For Time:

  • Row for Calories
  • Thrusters 95/65
Additional:
  • 10 Minutes Mobility

Thursday, March 26, 2015

Schedule Reminder:  Do to the CrossFit Open Brit is going to be unavailable to teach the Yoga class at 6:15 pm for the next several Weeks.  However, we have great news!!!  Josh and Audrey; our mobility specialist are going to be holding a mobility class at 6:15 pm. If you’ve been battling through tightness and or have any other injuries this class will be geared towards getting you back into working order.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Shoulder Press x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

  • 1000m Row
  • 40 Slam Ball 30/20
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Shoulder Press x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

  • 1000m Row
  • 40 Slam Ball 30/20
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

 

Mobility Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Tuesday, March 24, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

  • Power Clean x 2

B) 2 Sets:

  • Bent Over Barbell Row x 6-8
  • Inverted Row x 10-12

Skill:

WOD:
AMRAP in 15 Minutes:

  • Minute 1 = :30 Seconds 10yrd Shuttle Run
  • Minute 2 = :30 Seconds Sit Up
  • Minute 3 = :30 Seconds KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

  • Power Clean x 2

B) 2 Sets:

  • Bent Over Barbell Row x 6-8
  • Inverted Row x 10-12

Skill:

WOD:
AMRAP in 15 Minutes:

  • Minute 1 = :30 Seconds 10yrd Shuttle Run
  • Minute 2 = :30 Seconds Sit Up
  • Minute 3 = :30 Seconds KB Swings
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

 

A) 5 Sets: (EMOM)

  • Power Clean x 2

B) 2 Sets:

  • Bent Over Barbell Row x 6-8
  • Inverted Row x 10-12

Skill:

WOD:
AMRAP in 15 Minutes:

  • Minute 1 = :30 Seconds 10yrd Shuttle Run
  • Minute 2 = :30 Seconds Sit Up
  • Minute 3 = :30 Seconds KB Swings
Additional:
  • 10 Minutes Mobility

Monday, March 23, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Just Below Knee)
  • Hang Power Snatch (Just Below Knee)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Power Snatch + Overhead Squat

3 Pos = High Hang, Hang (Mid Thigh), Hang (Just Below Knee)

Skill:

WOD:
3 Rds For Time:

  • 200m Med Ball Run
  • 14 Pull Ups
  • 200m Med Ball Run
  • 7 Power Snatch + Overhead Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Just Below Knee)
  • Hang Power Snatch (Just Below Knee)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Snatch

3 Pos = High Hang, Hang (Mid Thigh), Hang (Just Below Knee)

Skill:

LaLa’s B-Day WOD:
3 Rds For Time:

  • 200m Med Ball Run
  • 14 Pull Ups
  • 200m Med Ball Run
  • 7 Squat Snatch
Additional:

Competition

Strength/Skill:
Warm up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Just Below Knee)
  • Hang Power Snatch (Just Below Knee)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Snatch

3 Pos = High Hang, Hang (Mid Thigh), Hang (Just Below Knee)

Skill:

WOD:
3 Rds For Time:

  • 200m Med Ball Run 20/14
  • 14 Pull Ups
  • 200m Med Ball Run
  • 7 Squat Snatch 135/95
Additional:
  • 10 Minutes Mobility

Friday, March 20, 2015


Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

Skill:

WOD:
AMRAP in 8 Minutes:

  • 10 Push Press 95/65
  • 10 Cleans 115/75
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

Skill:

WOD:
Open 15.4

AMRAP in 8 Minutes

  • 3 handstand push-ups
  • 3 cleans 185/125
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans
  • Etc., following same pattern
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength

Skill:

WOD:
Open 15.4

AMRAP in 8 Minutes

  • 3 handstand push-ups
  • 3 cleans 185/125
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans
  • Etc., following same pattern
Additional:
  • 10 Minutes Mobility

Thursday, March 19, 2015

Schedule Reminder:  Do to the CrossFit Open Brit is going to be unavailable to teach the Yoga class at 6:15 pm for the next several Weeks.  However, we have great news!!!  Josh and Audrey; our mobility specialist are going to be holding a mobility class at 6:15 pm. If you’ve been battling through tightness and or have any other injuries this class will be geared towards getting you back into working order.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Backward Overhead Medball Toss x 5
  • DB Step Ups x 6 ea.

Skill:

WOD:
AMRAP in 7 Minutes:

  • 20yrd DB Farmers Carry (10yrds down and back) 45/30
  • 10 DB Renegade Row (5 each arm)
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

 

3 Sets:

  • Backward Overhead Medball Toss x 5
  • DB Step Ups x 6 ea.

Skill:

WOD:
AMRAP in 7 Minutes:

  • 20yrd DB Farmers Carry (10yrds down and back) 45/30
  • 10 DB Renegade Row (5 each arm)
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

Mobility Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday, March 18, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

5 Sets:

  • Thruster x 3

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 30 Sit Up
  • 30 Hip Ext.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

5 Sets: (Every90 Seconds)

  • Thruster x 3

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 30 Sit Up
  • 30 Hip Ext.
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength

 

5 Sets:

  • Thruster x 3

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 30 Sit Up
  • 30 Hip Ext.
Additional:
  • 10 Minutes Mobility

Tuesday, March 17, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

4 Sets Each: (Alternate Every 90 Seconds)

  • Station 1 – 2 Weighted Pull Ups + 4 Strict Pronated + 6 Supinated Grip Pull-Ups (if you’re still working on your first pull ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull Ups)
  • Station 2 – Bench Press x 8 @ 20X1

Skill:

Abby’s B-Day WOD:
5 Rds For Time:

  • 2 Rope Climb
  • 6 Power Clean
  • 12 Dips/Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

4 Sets Each: (Alternate Every 90 Seconds)

  • Station 1 – 2 Weighted Pull Ups + 4 Strict Pronated + 6 Supinated Grip Pull Ups
    (if you’re still working on your first pull ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull Ups)
  • Station 2 – Bench Press x 6 @ 20X1

Skill:

Abby’s B-Day WOD:
5 Rds For Time:

  • 2 Rope Climb
  • 6 Power Clean 185/125
  • 12 Ring Dips/Push Ups
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength

4 Sets Each: (Alternate Every 90 Seconds)

  • Station 1 – 2 Weighted Pull Ups + 4 Strict Pronated + 6 Supinated Grip Pull Ups (if you’re still working on your first pull ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull Ups)
  • Station 2 – Bench Press x 6 @ 20X1

Skill:

WOD:
5 Rds For Time:

  • 2 Rope Climb
  • 6 Power Clean 185/125
  • 12 Handstand Push Ups
Additional:
  • 10 Minutes Mobility

Monday, March 16, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

7 Sets: (EMOM)

  • Hang Power Snatch + Overhead Squat

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 4 Burpee over Box Jumps 24/20
  • 4 DB/KB Thrusters 55/35

Rest 3 Minutes:

B) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs

Rest 5 Minutes:

C) AMRAP in 3 Minutes:

  • 4 Burpee Over Box Jumps 24/20
  • 4 DB/KB Thrusters

Rest 3 Minutes:

D) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

7 Sets: (EMOM)

  • Hang Snatch (Mid Thigh) x 1

*Build over coarse of 7 Sets, but let speed and mechanics be the focus.  If both are not perfect don’t increase load.

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 4 Burpee over Box Jumps 24/20
  • 4 DB/KB Thrusters 55/35

Rest 3 Minutes:

B) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs

Rest 5 Minutes:

C) AMRAP in 3 Minutes:

  • 4 Burpee Over Box Jumps 24/20
  • 4 DB/KB Thrusters

Rest 3 Minutes:

D) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs
Additional:

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Sotts Press x 5
  • Handstand Walk x 10-15 yrds
  • L-Sit x 30 seconds

Strength:

A) 7 Sets: (EMOM)

  • Hang Snatch (Mid thigh) x 1

*Build over coarse of 7 Sets, but let speed and mechanics be the focus.  If both are not perfect don’t increase load.

B) 2 Set: (Every 2:30)

  • Front Squat x 10

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 4 Burpee over Box Jumps 24/20
  • 4 DB/KB Thrusters 55/35

Rest 3 Minutes:

B) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs

Rest 5 Minutes:

C) AMRAP in 3 Minutes:

  • 4 Burpee Over Box Jumps 24/20
  • 4 DB/KB Thrusters

Rest 3 Minutes:

D) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs
Additional:
  • 10 Minutes Mobility