Feb 22, 2017

Thursday 2017.02.23



Warm-up:
2 Rounds of:
- Row 250m
- 15 GHD
- 10 Pullups
- 10 Pushups
- 5-7mins individual focus areas as desired

WOD:
“Practice Day”

Pick a few or all of the movements and perform them for quality of movement. Then, grab a lacrosse ball, a roller, and a band and do some hunting for the tight spots in your tissues and joints.

5 x 20 Double unders
5 x 5 Toes to Bar
3 x 10 Wall ball
3 x 3 Box jumps
5 x 2 Handstand Push ups
5x5 thrusters (45/35lb bar only) 

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Feb 21, 2017

Wednesday 2017.02.22



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 2 rounds not for time
- 8-10 light dumbell/kettlebell strict press
- 3-5 pullups

WOD:
EMOM 16- Every minute on the minute for 16 minutes, perform the following:
- Min 1: 3 Handstand Push-ups
- Min 2: 7 Ring Dips
- Min 3: 12 Pull-ups
- Min4: REST

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Feb 20, 2017

Tuesday 2017.02.21



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 2 rounds not for time
- 15 air squats
- 10 GHD sit ups
- 10 GHD hip extensions
Then
- Accumulate 30 sec
- Nose to wall handstand holds

WOD:
Back Squat: 5-5-5

Follow with 3 x Max Effort Toes-to- Bar

Post loads to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!