WARM UP/MOBILITY (10 min)
SKILL DEVELOPMENT
Technical stance (3 min)
Technical stance under load
(Turkish get ups, Sandbag get ups) (7 min)
Pull Up Technique (10 min)
WOD (20 min)
“Nicole”
20 Min AMRAP
Max Pull Ups
400 m Run
COOL DOWN (5 min)
Alert! CHRISTMAS and NEW YEARS BREAK We will be closed Dec 24, 25, 31 and Jan 1. There will be no classes.
WARM UP/MOBILITY (10 min)
SKILL DEVELOPMENT
Technical stance (3 min)
Technical stance under load
(Turkish get ups, Sandbag get ups) (7 min)
Pull Up Technique (10 min)
WOD (20 min)
“Nicole”
20 Min AMRAP
Max Pull Ups
400 m Run
COOL DOWN (5 min)
WARM UP
SKILL DEVELOPMENT
Stone Shouldering w/ Medicine Ball
WOD (30 Min)
5-5-5-5-5
Strict Press
Minimum three minute rest between sets.
Record Loads
COOL DOWN
WARM UP (10 Min)
Calisthenics
SKILL DEVELOPMENT (30 Min)
The Snatch
WOD (15 min)
“Isabel”
30 Snatches for time
COOL DOWN (5 Min)
WE OFFICIALLY RETRACT THE LAST POST DUE TO ERRORS, AND POST THIS CORRECTION. WE’RE SORRY FOR THE INCONVENIENCE.
EFFECTIVE NEXT MONDAY, JAN. 30, THE MONDAY-FRIDAY CROSSFIT SCHEDULE WILL BE AS FOLLOWS:
11am: Group CrossFit
12pm: Open Gym*
5pm: Group CrossFit
6pm: Open Gym*
7pm: Group CrossFit ( There will be no CrossFit at this time on fridays )
EFFECTIVE NEXT MONDAY, JAN. 30, THE WEEKEND CROSSFIT SCHEDULE WILL BE AS FOLLOWS:
SATURDAY
11am: Group CrossFit
12pm: Open Gym*
SUNDAY
11am: Group CrossFit
* “Open Gym” is for more experienced CrossFitters who are looking to pick up their proficiency in the sport of CrossFit. There will be a WOD, but the training will be more specific and focused on developing more experienced and competitive athletes.
WARM UP (10 min)
Burgener Warm Up
Then with bar
SKILL DEVELOPMENT (25 min)
Snatch Progression
WOD (20 min)
10 Min AMRAP
15 Toes to bar
10 Ring dips
5 Hand Stand Push Ups
COOL DOWN (5 min)
Stretch
WARM UP
Light Calisthenics
SKILL DEVELOPMENT
None due to length of workout
WOD
Based on experience and fitness level:
“Dirty Thirty”
OR
“Filthy Fifty”
30 or 50 reps each movement for time
Box Jump (24″/20″)
Jumping Pull-ups
Kettlebell Swings (55#/35#)
Lunges
Knees-to-elbows
Push Presses (45#/35#)
Back Extensions
Wall Balls (20#/14#)
Burpees
Double Unders
WARM UP (10 min)
Burgener Warm Up
Mobility
SKILL DEVELOPMENT (15 min)
Muscle Up Progression
WOD (30 min)
Max Reps Tire Flip – for 2 minutes (20 min)
Record weight of tire and reps
Max Muscle Ups in 4 min (10 min)
Scale (and record) with all MU variations in progression
COOL DOWN (5 min)
WARM UP (10 min)
Burgener Warm Up
Mobility
SKILL DEVELOPMENT (25 min)
Snatch Progression (light)
WOD (Cap at 20 min)
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
COOL DOWN (5 min)
WARM UP (10 Min)
Burgener
Mobility
SKILL DEVELOPMENT
Back Squat Technique (10 min)
WOD (35 Min)
3RM, 2RM, or 1RM Back Squat
Minimum 4 minutes of rest between sets
If this is your first time establishing a max squat work:
3-3-3-3-3
Second time:
2-2-2-2-2
Third or more times can perform:
1-1-1-1-1
COOL DOWN (5 min)
WARM UP (10 min)
Burgener Warm Up
Mobility
SKILL DEVELOPMENT
Double Under (5 min)
WOD (40 min)
15 minutes to establish your Max Weighted Pull Up
Scale by finding minimum band for one pull up
Then:
Three Times: (25 min)
Max Double-Unders in 2 min
Rest four while counting for another teammate
Record best reps of the three.
Scale with single unders.
COOL DOWN (5 min)
WARMUP (10 Min)
Burgener Warm Up
Mobility
SKILL DEVELOPMENT (20 Min)
Front Squat
WOD – Cap at 20 Min
“Nancy”
Five rounds for time of:
400 meter run
Overhead squat, 15 reps
COOLDOWN (5 min)
WARM UP (10 min)
Calisthenics
Burgener Warm-up
SKILL DEVELOPMENT (15 min)
Rowing Technique
WOD – 30 Min Cap
5k Row for Time
COOL DOWN (5 min)
Stretch