Tuesday 4/9

A HUGE congratulations to everyone that completed their first ever CrossFit Open.  As an affiliate, we finished 161 out of 230 teams in the Region.  Not too bad for our first year.  Terri finished 16th in the region and Lisa came in 31st in their respective divisions.  The Open left a lot of us realizing we have "goats" in many areas of our fitness (goat - area of weakness).  As we move forward, try to set goals realistic goals for yourself.  We will use the whiteboard by the office for everyone to record one or two goals they have in mind for themselves.

Warm Up

Coaches Choice

Skill

Bench Press 5,5,5,5+

Squat Snatch (3@55, 3@65, 2@75)

Metcon

AMRAP 7:

400 m Run (only done once)

Max KB OHS (35/25

Monday 4/8

"Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear." - Greg Glassman

Warm Up

Coaches Choice

Skill

Skills of WOD

Metcon

Partner WOD

600 m Run (together)

25 OHS (115/75)

40 Burpees (in sets of 10)

25 SDHP (115/75)

600 m Run (together)

*Both partners must do all the reps, switch working at any time during the OHS & SDHP

Saturday 4/6

Warm Up

Coaches Choice

Skill

*Every 30 seconds for 5 minutes do 1 Squat Snatch @ 50% of your 1 rep max

Metcon

4 rnds:

5 Hang Power Clean (135/95)

5 Front Squat (135/95)

5 Jerk (135/95)

5 Muscle-ups

Penalty - if the bar has to be dropped before going to the muscle-ups you must hold a 30 second plank before resuming the WOD

Friday 4/5

Warm Up

Coaches Choice

Skill

Deadlift (5@55,5@65,5@75,5+@85)

After each set, rest 60 secs and then perform

OHS (3@55, 3@65, 2@75)

Metcon

10 ---> 1

Slamballs & Shoot Throughs

Start each round with 1 Deadlift @ 85% 1 rm

Thursday 4/3

Open 13.5!  Good Luck!

Just a reminder - in order for your score to be validated you must perform 13.5 with Christian, Tommy, Jess, Andrea, Gabby, or Mike present.  All classes tomorrow will do the Open as well as the 6:30 class on Friday.  Please do not assume you can drop in at any time to perform the WOD.

Warm Up:

Coach's Choice

Skill:

Standards Lesson

Metcon:

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Wednesday 4/3

Warm Up

Coaches Choice

Movement Prep

Skill

Shoulder Press (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Ring Dips (5,5,5,5,5+)

*add weight, if necessary

Metcon

3 rnds (@ each weight) for max reps (total of 9 rounds):

30 secs on, 90 secs of,

Power Cleans

Set 1 - 205/145

Set 2 - 185/130

Set 3 - 165/115

Score is total reps for all sets

Tuesday 4/2

Since we do not have many people signed up for the Beast of the Box it will be postponed until a later date and time.

Warm Up

Group Dynamic

12-9-6 (not for time)

Toes 2 Bar

Crazy Wheels

Skill

Muscle-up Progressions

Scaling Options

Metcon

"NATE"

AMRAP 20

2 Muscle-ups

4 HSPU (rx=hands on plates)

8 KB Swings (70/55)

Post WOD

200 m Row Time Trial