9-30 WOD

Monday

WarmUp
Row 500m
Mob: BandyOHShoulder
2 Rounds
10 PushUp
10 Lunge+PassThru

1) 4 Sets
CGBP x 4-6 reps
Rest :60
SupineRow x 8-10 reps
Rest :60

2) 5 Rounds for Time
3 Jerk 155/100#
6 PullUp
9 PushUp

Cool
SmashTraps (LacrosseBall)
Roll

* Clean Eating Challenge Ends today- email Shan your results!

9-29 WOD

Sunday

2:00pm Oly w/ coach Troy
2:00pm Beginner-Intro class w/coach Steve
3:00pm Mobility clinic/Open Gym
4:00pm Team WOD

*Personal Training or Jump right in= 5:00pm- rsvp

9-28 WOD

Saturday: 9:00am CF w/Jen K

Warm Up:
Row 500m
Mob – Couch
1 lap butt kicks
1 lap high kicks
1 len walking lunge
1 len spidermans
15 wall squats w/ kb (light)
10 push-ups

WOD: “Brenton”
Five rounds for time of:
Bear crawl, 100ft
Standing broad-jump, 100ft

*3 burpees after every five broad-jumps

$$ pick one from the board OR
3x 20 v-ups

9-27 WOD

Friday

Row 750m
Mob: Couch or BandyFrontRack
2 Rounds
5 FrontSquat (BB)
5 RingDip
Clean WarmUp Together

1) Take 20:00 to find heavy single SquatClean, the weight you were squatting last Friday?

2) 21-15-9
Clean 135/95#
RingDip

Cool
QuadSmash 5 min/leg
Roll

AND

3:30pm KIDFIT -Happy Birthday Mateo

9-26 WOD

WarmUp
Row 500m
2 Rounds
5 PushUp
5 Bootstrap
5 Squat
Snatch Warmup Together

1) AMRAP6
5 HangPowerSnatch 95/65#
15 DoubleUnder

Rest 3:00

2) AMRAP6
5 HSPU
10 BoxJump 24/20″

Rest 3:00

3) AMRAP6
5 RenegadeRow
50m Sprint

Cool
Roll

9-25 WOD

Behold Wednesday in all it’s glory.

WarmUp
Run 600m
Mob: BandyHam+QH
2 Rounds
5 PullUp
10 Squat

1) 4 Sets
WeightedPullUp x 3 reps
Rest :20
PullUp x MaxReps(-1)
Rest :90

2) 21-18-15
KBS 32/24 kg
KTE
DU

9-24 WOD

WarmUp
Row 500m
Mob: BandyLunge
1 Len Inchworm
1 Len Spiderman
1 Lap Lunge+PassThru

1) FrontSquat 5 x 3 reps @23X1; Rest :90 (3 second pause at bottom)

2) 3 Rounds
25m SledDrag 95/65#
20 Burpee
25m SledDrag 95/65#
15 DB Snatch 35/20#

Cool
QuadTack+Stretch (lax ball)
Roll

9-23 WOD

Monday:

WarmUp

Row 500m
Mob: BandyHam
Hang from PullUp bar 30 sec close pronated grip
5 Inchworm+PushUp
10 Lunge
Hang from PullUp bar 30 sec wide pronated grip
5 Inchworm+PushUp
10 Lunge
Hang from PullUp bar 30 sec close supinated grip

1) Press 5, 5
PushPress 3, 3
PushJerk 2, 2
* Rest as needed

2) “DT” http://www.crossfit.com/mt-archive2/004622.html
5 Rounds ForTime
12 DeadLift 155/100#
9 HangPowerClean 155/100#
6 PushJerk 155/100#
Cool
SmashLowBack (LacrosseBall)
Roll

9-22 WOD

Sunday is Funday at CFSWP!

2:00pm Oly w/ coach Troy
2:00pm Getting Started Intro class w/coach Steve
3:00pm Mobility clinic/Open
4:00pm Team WOD

9-21 WOD

Warm Up:
Run 400m/Row 500m
Mob – Bandy or box lunge
2x 10 cossacks
10 bootstraps
10 scap push-ups

WOD:
Part 1:
20-15-10-5
Box jumps (24/20″)
5-10-15-20
KB swings (24/16kg)
*Rest 4:00min

Part 2:
20-15-10-5
DB bob-and-weaves (35/20)
5/leg-10/leg-15/leg-20/leg
Walking lunges
*Rest 4:00min

Part 3:
3 rounds
Row 500m
5 wall climbs
*Rest 4:00min

$$ 5x partner tire flips or 1x partner tire carries