Programming August 14th through August 20, 2017

Athlete: Anja Resnick Photo: @supercleary

Athlete: Anja Resnick
Photo: @supercleary

Everyone interested in competing in Flex on the Beach, please sign up at the front desk.
This goes for both RX and Scaled. We will help you find teammates if your team isn't full.
Ask Coach Rob for a discount code.
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Monday August 14, 2017

CROSSFIT
WARMUP:
400m Run
10m Duck Walk
10m Crab Walk
20 Groiners
10 Jumping Air Squats
10 Burpee into Tuck Jump

EMOM 12
Odd- 6 Touch n Go Squat Cleans (135/95 suggested)
Even- 30 sec max burpees box jump overs (open standard)
(Intent: String reps together)


WOD (T) - 18 Minute Cap

800m Run
21 Power Cleans (115/75)
400m Run
15 Squat Cleans
200m Run
9 Squat Clean Thrusters

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FITNESS
WARMUP:
400m Run
10m Duck Walk
10m Crab Walk
20 Groiners
10 Jumping Air Squats
10 Bottom Half Burpees

EMOM 8
A- 12 Wall Balls
B- 16 Jumping Lunges

WOD (T)
400m Run
40 Russian KB Swings (53/35)
40 Sit-Ups
40 Push-Ups
200m Run
20 American KB Swings (53/35)
20 Toes To Bar
20 Burpees

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Tuesday August 15, 2017

CROSSFIT
WARMUP:
300m Row
20 Pogo Hops
10 Beat Swings (TTB focus)
2 Minutes of DU practice

2 Rounds FOR QUALITY
100m Single Arm Overhead Carry Each Arm
1 Minute in the Top of the Ring Support Hold
1 Minute in the Bottom of the Ring Dip Hold
1 Minute in a Supinated Hang
10 Rings Dips

WOD (C) - 14 Minute Cap
1000m Row
100 Double Unders
30 TTB
20 Strict HSPU

(RETEST from 6/20 and Leaderboard Opportunity)

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FITNESS
WARMUP:
2 Rounds FOR QUALITY
150m Straight Leg Row
1 Minute in the Top of the Ring Support Hold
1 Minute in the Bottom of the Ring Dip Hold
1 Minute in a Supinated Hang
10 Rings Dips

WOD (C) 3 Rounds 500m Row 10 Alternating DB Snatches 100m Single Arm Overhead Carry (each)
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Wednesday August 16, 2017

CROSSFIT
WARMUP:
2 minutes on the bike (65/55 rpm)
20m High Knees
20m Butt Kicks
20m Side Shuffle each way
20m Alt Straight Leg Swings
20 Groiners
10 Pause Air Squats

Back Squats - Week 10
60%x5
70%x3
80%x3
90%x1
1RM attempt

WOD (C)
50 Calorie Assault Bike Sprint
(Can you beat you last time?)

- rest 5 minutes -

Not For Time
30 Sit-Ups or GHDSU
30 C2B Pull-Ups
30 Hollow Rocks
30 V-Ups or Lemon Squeezes
30 Unbroken Wall Balls

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FITNESS
WARMUP:
20/15 Calorie Bike (50/60 rpm)
20 Sec Stand Calf Raise
15 Sec Single Leg Hold each leg
20 Single Arm High Pulls each side
1 Minute Max Double Unders

Corework:
50 Sit-ups
40 Hollow Rocks
30 Lemon Squeezes
20 TTB or Knee Raises
10 GHDSU

WOD (T)
Every 4 Minutes for 5 Rounds
20/15 Calorie Bike
10 Pull-Ups
30 Double Unders


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Gymnastics (6PM ONLY)

TBA


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Thursday August 17, 2017

CROSSFIT
WARMUP:

3 Rounds for Quality
200m Single Arm Carry (each arm)
15 Single Arm High Pulls (each arm)
15 Single Arm Strict Press (each arm)
15 Weighted Box Step Ups (each leg) 

WOD (T)
4 Rounds
5 Touch n Go Power Snatches (155/105)
200m Run Sprint
(2 minute rest between rounds)

Scale the weight to be able to go touch n go.

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FITNESS
WARMUP:
3 Rounds for Quality
200m Single Arm Carry (each arm)
14 Single Arm High Pulls (each arm)
14 Single Arm Strict Press (each arm)
14 Pistols or Lateral Box Step Ups


WOD (T)
AMRAP 14
10 Push Press (75/55)
5 Burpee Box Jumps
200m Run


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Friday August 18, 2017

CROSSFIT
WARMUP:
EMOM 15
A- 5 Bar Muscle Ups or 8 C2B or 5-10 Pull-Ups
B- 3-5 Wall Walks
C- 5-10 Unbroken Toes to Bar
D- 20 Sec Supinated Hang
E- Rest

WOD (T)
5 Thrusters every minute.
From 0:00-5:00 use 75/55
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/75
Continue adding 20/10 lbs every 5 minutes until failure.
(Scale Appropriately to go at least 3 weights)

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FITNESS
WARMUP:
EMOM 12:
A- 30 sec max med ball cleans
B- 30 sec max wall balls
C- 30 sec max med ball sit-ups

Partner WOD (T)
30 x 10m Sprints
30 Pull-Ups
30 DB Thrusters
4 Rope Climbs
20 x 10m Sprints
20 Pull-Ups
20 DB Thrusters
4 Rope Climbs
10 x 10m Sprints
10 Pull-Ups
10 DB Thrusters
4 Rope Climbs

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Saturday August 19, 2017

WARMUP:
200m Jog
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m High Skips
10m Low Skips
30 Partner Wall Balls
10 Bottom Half Burpees
Running Arm Swing Drill
200m Run


WOD
AMRAP 16
1 Mile Run
Then AMRAP in remaining time:
10 Burpees
20 Wall Balls (20/14) 
30 Sit-Ups


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Gymnastics (10AM)

TBA

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Sunday August 20, 2017

WARMUP:
2 Rounds In Pairs,
P1- 500m Row (moderate pace)
P2- 10 Push-Ups, 10 Tuck Jumps, 10 Toe Touches, 10 Groiners

Then switch. Complete 2 rounds each.

WOD
Partner "McGhee"
"I go, you go" for rounds
AMRAP 30
5 Deadlifts (275/185)
13 Push-Ups
9 Box Jumps (24/20)

P1 does a complete round. Then P2 goes.
 

Programming for August 7th through August 13, 2013

Athlete: Dan O'Sullivan Photo: @supercleary

Athlete: Dan O'Sullivan
Photo: @supercleary

The Nutrition Challenge wrapped up at the end of last week.
Congratulations to Ashley Sherman for winning the point total.
A big congrats to those of you who stuck with it for 8 weeks and made some positive improvement to your eating habits and lifestyle choices.


FLEX ON THE BEACH
If you are interested in competing in Flex on the Beach on Sept 16th, please put your name on the roster sheet at the front desk. This does not mean you are officially registered. However, Coach Rob will get a discount code for you to register. Signing up at the front desk tells Coach Rob you are interested in competing. If you do not have a team (2M/2F - Rx or Scaled), still sign your name and we will help find you teammates. 
Coach Rob plans to help prepare the teams for the event beginning in 2 weeks with a team training session once a week on Saturday or Sunday.
Please direct any questions to him.


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Monday August 7, 2017

CROSSFIT
WARMUP:
20/15 Calorie Bike (rpm: 65/55)
20/15 Calorie Row (s/m: 20-25)
20-30 sec standing calf raise
20 Pogo Hops
15 sec Single Leg Hold each leg
10 Squat Thoracic Rotations
10 Squat Press Outs

Back Squats - Week 9
65%x5
70%x5
75%x5
80%x5

WOD (C)
For Time: 
2K Bike
100 Double Unders
1K Row

(This was a training day on 6/27)

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FITNESS
WARMUP:
15/10 Calorie Bike
250m Row
20 sec standing calf raise
20 Pogo Hops
15 sec Single Leg Hold each leg
10 Squat Thoracic Rotations
10 Squat Press Outs

For Quality
50 Russian KB Swings
50 Sit-Ups
50 Ring Rows
(Partition as needed)

WOD (C)
For Time: 
2K Bike
100 Double Unders
1K Row

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Tuesday August 8, 2017

CROSSFIT
WARMUP:
8 Rounds of Tabata
A- PVC Thrusters
B- Burpees

Gymnastic Strength - Handstand Push-Ups
2 sets of:
30 second handstand hold - Rest 1 Minute
5-10 Unbroken Strict HSPU - Rest 2 Minutes

- Review how to properly kip handstand push-ups - 

EMOM 10
Odd- 30 Seconds Max Kipping HSPU
Even- 10 Beat Swings


WOD (C)
For Time: 
2 Rounds
22 Thrusters (95/65)
22 Pull-Ups

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FITNESS
WARMUP:
8 Rounds of Tabata
A- PVC Thrusters
B- Burpees

EMOM 16
A- 5 Push Press (off the rack)
B- 10 Double KB Deadlift
C- 30 sec hollow rocks
D- Rest
 

WOD
AMRAP 10
10 Thrusters (65/45)
10 Pull-Ups

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Wednesday August 9, 2017

CROSSFIT
WARMUP:
2 Rounds
20 Crossover Toe Touches
20 Sec Bar Hang
10 Single Leg Romanian Deadlifts (each side)
10 Perfect Push-Ups

EMOM 16
Odd- 3 Position Squat Clean - Floor/Knee/Pocket (Focus is form)
Even- 5 Strict Pull-Ups


WOD (T)
AMRAP 9
9 Deadlifts (245/155)
15 Box Jumps (24/20)
21 Push-Ups

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FITNESS
WARMUP:
2 Rounds
20 Crossover Toe Touches
20 Sec Bar Hang
10 Single Leg Romanian Deadlifts (each side)
10 Perfect Push-Ups

For Quality
2 Rounds
100m Single Arm OH Carry (each arm)
1 minute plank


WOD
AMRAP 16
400m Run
20 DB Snatches
20 Push-Ups

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GYMNASTICS (6PM ONLY)

Warm-Up:
Wrist stretch
Partner Handstand Walk 10 m
30 sec pike stretch
10 Rock and rolls
3 Reverse wall walks

Skill: Handstand Pirouette

Finding vertical: hs against wall with focus on heels off wall and actively pushing ground

Prerequisite Skill:
HS walk to wall (lean then walk)
“Plus sign” drill on knees
Turn entire body as one: lie on back and turn

Practice!

WOD 1
Teams of 2
3 rounds
10 wb over pull up bar + pull over (scale to pullup)
10 synco t2b

WOD 2
AMRAP 8
100 m sprint
10 candlestick to burpees
5 OHS (135/95#)


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Thursday August 10, 2017

CROSSFIT
WARMUP:
For Quality
25 Single Arm High Pulls (each arm)
25 Single Arm Strict Press (each arm)
25 Weighted Box Step Ups (each leg) 
(Choose weight you can go unbroken on the high pull and presses)

EMOM 15
1 Squat Snatch @70-75% (NO HEAVIER - FOCUS IS TECHNIQUE)

Row Sprints
6 x 200m (rest 30 sec between sets)

Bike Sprints
3 x 20/15 Calories (Rest 2 min)


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FITNESS
WARMUP:
For Quality
25 Single Arm High Pulls (each arm)
25 Single Arm Strict Press (each arm)
25 Weighted Box Step Ups (each leg) 
(Choose weight you can go unbroken on the high pull and presses)

Run Sprints
3 x 200m (rest 1 min between sets)

Row Sprints
6 x 200m (rest 30 sec between sets)

Bike Sprints
3 x 20/15 Calories (Rest 2 min)


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Friday August 11, 2017

CROSSFIT

WARMUP:
16 Rounds of Tabata
A- Hollow Rocks
B- Air Squats
C- V-Ups
D- Burpees

Strength:
20 Minutes to Build to Heavy 30m Farmer Carry
(rest as needed)

Every 5 Minutes for 3 Rounds

400m Run
Max Unbroken Front Squats (155/105) 
[Taken from the floor 10 minimum]

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FITNESS
WARMUP:
400m Run
20m Alt Straight Leg Swings
20m Side Shuffle each way
20 Kossacks
20 Toe Touches
20 Push-Up Shoulder Taps
20 Air Squats

WOD
PARTNER WOD
3k Assault Bike
30 Burpees
30 Synchro Sit-Ups
2k Row
20 Goblet Squats (each)
20 Suitcase DL (each leg for each parnter)
1k Assault Bike
10 Strict Press (each arm for each parnter)
10 Rope Climbs

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Saturday August 12, 2017

WARMUP:
400m Run
Then 2 Rounds
15 Sec Top & Bottom of Ring Support Hold
15 Tuck Jumps
15 Perfect Push-Ups


Partner WOD

AMRAP 20
400m Relay Run
40 Box Jumps (24/20)
40 Hang Power Cleans (115/75)
40 Ring Dips

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Sunday August 13, 2017

Beach WOD
8:30AM Arrival
Laurelton Beach

WOD
3 PERSON RELAY
Round 1
20 Right Arm KB Swings
- Left Arm Farmer Carry
Round 2
20 Left Arm KB Swings
- Left Arm Farmer Carry
Round 3
20 Right Arm KB Snatches
- Right Arm Overhead Carry
Round 4
20 Left Arm KB Snatches
Left Arm Overhead Carry

(All 3 teammates run 200m between rounds)