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