CrossFit WOD, June 7, 2018

June 7th

Weightlifting
Snatch Pull (4-4-4-4-4)
Deadlift (6-6-6-6-6)

Metcon
Metcon (AMRAP – Reps)
20 minute Alt EMOM w/ partner:
30sec max cal bike
Double Unders

P1 Bikes for max cals in 30secs
P2 Completes max DU in 30secs then switch
Metcon (AMRAP – Reps)
20 minute Alt EMOM w/ partner:
30sec max cal row
Single unders

P1 Rows for max cals in 30secs
P2 Completes max single unders in 30secs then switch

CrossFit WOD, June 6, 2018

June 6th

Gymnastics
Bar Muscle-ups (5-5-5-5-5)
Build through the 5 sets either decrease band assistance or add weight as able.
*If attempting 1st MU you have 6 attempts after warming up.
Chest-To-Bar Pull-ups (5-5-5-5-5)
Build through the 5 sets. Either decrease band assistance or add weight as able.
30sec hollow hold between sets.

Metcon
Metcon (Time)
3 Rounds:
12 Deadlift 225/155#
200m run
5 Muscle ups (bar or ring)
Metcon (Time)
3 Rounds:
12 Deadlift 135/95#
200m run
5 C2B

Cash Out
Metcon
Push Up 5 Complex: 5 reps each
5 Regular
5 Wide
5 Regular
5 Diamond
5 Regular
5 Staggered (R up L down)
5 Regular
5 Staggered (L up R down)
5 Regular
5 Sphinx

CrossFit WOD, June 5, 2018

June 5th

Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

L1: 30 reps of each.
Box jump-modify height
KB – modify weight
K2E – Abmat Situp
Push Press – DBs
Back Ext – Superman
WallBall-modify weight
Double Unders- Singles

CrossFit WOD, June 4, 2018

June 4th

Weightlifting
Front Squat (4-4-4-4-4)
Belt squat (6-6-6-6-6)
Use chain around waist with KB hanging between feet. Stand on 2 24in boxes so KB can descend straight between feet as you squat.

Metcon
Metcon (Time)
Relay 2 teams:
1 min tire flips right into:

21-15-9 SDHP
*50 mt climbers between each set of SDHP

Count &1 &2… on the mt climbers

PART 2 of a New Year Blog Post

written by Asst. Head Coach Ashley

Coach Josh asked all of the coaches to write a blog for the new year. Some of you may have read part 1 of my post and are hoping I will finally tell you what my new goals are. I will, but a few things have happened in my life that are worth mentioning as they will strongly influence these new goals.

January 13th is always a tough day in my family. It’s the anniversary of my Dad’s death and the end of his battle with cancer. January 12th this year was shockingly difficult as well. That morning we found out that my mom has breast cancer. This seemed to change everything and yet nothing in my life in an instant. It also confirmed that I have my priorities straight for where I’m at in life right now.
My goals are horrible (from a coaching sense). They are not specific, based on time nor are they measurable. However, I believe that they are realistic and attainable.
*I will be a great coach. Not just a competent coach, but someone who can care for, teach and guide athletes to their goals. A coach that impacts lives in a positive manner.
*I will be someone that loves people around them. I’m not going to be happy and bubbly all the time, that’s just not me, but I want to be there for people and show them love, compassion and grace.
*I will be the kind of friend that others can ask to pray for them. I’m not ashamed of my faith and I want to be seen as someone who is steadfast in their faith through all of life not just in times that it’s easy.
*I will be fit enough to throw down in class, hop in on a 5k with a friend and every now and then do a few muscle ups.

These are the things that pull me out of bed each day, and what I will relentlessly continue to strive for.

*Mom update: She had surgery to remove the cancer and is responding well to treatments! She finished up radiation last month and is now in the process of setting a 5 year plan with her treatment team.

CrossFit WOD, June 1, 2018

June 1st

Weightlifting
Deadlift (5RM)

Metcon
Metcon (AMRAP – Reps)
6 rounds (3 of each movement) 2 min work 1min rest
Burpee box jump overs 24/20in
Row/ Bike/ Ski

CrossFit WOD, May 31, 2018

May 31st

Weightlifting
Metcon
Coaches Core Circuit
Back Squat (5RM)
Make up lift
Bench Press (5RM)
Make up lift

Metcon
Metcon (Time)
5 Rounds:
200ft Shuttle run (4×50)
12 Thrusters 75/55#
12 Pull ups
Metcon (Time)
5 Rounds:
200ft Shuttle run (4×50)
12 Wall balls
12 Jumping pull ups

CrossFit WOD, May 30, 2018

May 30th

Weightlifting
Bench Press (5RM)

Metcon
Metcon (Time)
2 Rounds w/DBs 50/35#
25 Deadlifts
25 K2Es
20 Hang power cleans
25 Ring dips
15 S2OH
5 Rope climbs
Metcon (Time)
2 Rounds
25 Deadlifts
25 Knees to chest
20 Hang power cleans
25 H.R. push ups
15 S2OH
5 Rope get ups

CrossFit WOD, May 29, 2018

May 29th

Weightlifting
Back Squat (5RM)

Metcon
Metcon (AMRAP – Reps)
8 minute amrap:
3 OHS 95/65# 30 DU
6 OHS 30 DU
9 OHS 30 DU

Continue adding 3 reps to your OHS each round.
Metcon (AMRAP – Reps)
8 minute amrap:
3 Goblet squats 50 Single unders
6 Goblet squats 50 Single unders
9 Goblet squats 50 Single unders

Continue adding 3 reps to your goblet squats each round.