Friday 2.28.14

                  Open WOD 14.1

AMRAP 10

30- double unders 

15- snatch (75/55)

Thursday 2. 27.14

                   CF Open Humor

A)  AMRAP 10

     25- double unders

     Round #- clean and jerk (185/135)

   * Rd 1- C&Jx1

     Rd 2- C&Jx2

     Rd 3- C&Jx3

     Etc....

B) Not For Time 

    50- weighed sit-ups

    50- banded good mornings

    * break up as needed

C) Rec/Mob

Wednesday 2.26.14

A)  5 rds
   1min. Single Arm KB OH Squat (55/35)
   Rest 30 seconds
   1min. Pull-ups
   Rest 30 seconds
   1min. Shoulder 2 OH (115/75)

   Rest 30 seconds

B)  Double unders

     * 2min max effort 

C) Rec/Mob

Tuesday 2.25.14

        Creator of the program that has 

          completely reinvented your 

         legs over the past 7 weeks!

A) Hatch 7.1

    * last day on this cycle 

B) Behind neck press 3x5@75-80% 1RM

    Strict pull-up.         3x5  AHAP

    Bent over row.       3x5@ 85% 5RM

C) rec/mob

Monday 2.24.14

        Stacie and Camille during the                       

    Zig Zag Sprint at the 2013 Games

  

Compare to 6.11.13

A) With a partner 

    AMRAP 20

    Partner 1- 400m Run (on our "track")

    Partner 2-      Max rounds of:

                       3- deadlift (275/185)

                       6- burpees

* switch when partner finishes run

B)  Open mvmnt practice

C) Rec/Mob

Friday 2.21.14

              Like a seen from 300

A) Hatch 6.2

B) behind neck press 5x5@ 60%

     Strict pull-up.        5x5

    Bent over row.       5x5@90% 5RM

C) Rec/Mob

Thursday 2.20.14

         CrossFit... Turning 7's into...

                 Whatever this is!

A)  AMRAP 8
      3 rds
     200 m Run
     10- KB swing (70/55)
     20- Sit-Ups
  With Remaining time--Max Double Unders

     -REST 1MIN-
   
     Repeat the previous AMRAP

B)  Practice Open Movements

C) Rec/Mob

Wednesday 2.18.14

        Triple extension is a necessity

A)  Snatch Complex

    Power Snatch + hang squat snatch +    squat snatch 

* 15 min to establish heaviest load

B) AMRAP 7 

    Burpees

C) Rec/Mob

Tuesday 2.18.14

A) Hatch 6.1

    Back Squat           

    1x6@70%

    1x6@80%

    1x3@90% 

    1x2@95%

 Front Squat

    1x5@65%

    1x4@75%

    1x4@80%

    1x4@80%

B) Behind Neck Press 3x5@70% 1RM

    Strict pull up.          3x5

    Bent over row.        3x5 at 5RM

C) Rec/Mob

Monday 2.17.14

A) 3 rds

    7- power cleans (185/135)

   21- box jumps (24/20)

   400 meter run 

B) Open Movement Practice

C) Rec/Mob

Friday 2.14.14

           High on life...and painkillers!

                   Still reppin SBC

A) Hatch 5.2

B) Behind Neck Press 5x8@ 60%

    Strict pull-ups 5x8@ bodyweight

    Bent Over Row 5x8@ 85% 8RM

C) Rec/Mob

Thursday 2.13.14

                

A)  Partner WOD
     AMRAP 15
     Partner 1- 10 Burpees
     Partner 2- Max Reps Power Clean (135/95)
***Switch after partner completes the 10 burpees
      Score is total reps of Power Cleans

B) 3 quality rounds
    12- Weighted Sit-Ups
    12- Banded Good Morning or Weighted Back Extension
    12- Side Bends

C) Rec/Mob

Wednesday 2.12.14

             Day the rig was installed

Today is the day that we became CrossFit SBC!  So we will be doing the same WOD we did one year ago today.  Enjoy!!!

"Lynne"
5 rounds
Max Reps- Bodyweight Bench Press
Max Reps- Pull-Ups
*Rest 3-4 min. between rounds

***If you finish with some time remaining practice your weak Open movements.

Tuesday 2.11.14

      Dan Bailey says you should squat.

              Don't make him angry!

A) Hatch 5.1

B) Behind neck press  3x8@ 65%

     Strict pull-up 3x8@ bodyweight

    Bent over row 3x8@ 90% 8RM

C) Rec/Mob

     

Monday 2.10.14

                  More MOBILITY 

A)  3 rds 

    20- Shoulder to Overhead (115/75)

    30- KB Swing (55/35)

    40- Double Unders

B)  Select 2 movements from the list on the whiteboard (1 barbell, 1 gymnastic) and talk with your coach to determine rep schemes.  Weights should be light and done with perfect form!  Then perform a 10-15 min EMOM with the selected movements.  This is practice for the 2014 Open, so choose movements that you need to work on!

C) Rec/Mob

Thursday 2.6.14

A)  For Time:
      500m Row

B) "Annie"
    50-40-30-20-10
    Double Under
    Sit-Up

C) Rec/Mob

Wednesday 2.5.14

A) Power Snatch

    * 12 min to establish 3RM touch and go

B) 30-20-10

    Burpee 

    Handstand Push-up

C) Rec/Mob

Tuesday 2.4.14

               Tug is always watching!

A) Hatch 4.1
   
B) Behind Neck Push Press 3x8@70% Push Press 1RM
     Strict Pull-Ups                3x8@ Bodyweight
     Bent over row                3x8 @85% 8RM

C) Rec/Mob

Monday 2.3.14

        Coach Moreno making headlines

A)  Power Clean

     12 min to establish 3RM touch and go

B)  Open WOD 13.4

     AMRAP 7 (climb ladder)

     3- clean and jerks (135/95)

     3- Toe2Bar

     6- clean and jerk

     6- Toe2Bar

     9,9, 12,12 etc... 

    * Record total reps 

C) Rec/Mob