Saturday November 29th 2014

Saturday, 11-29:
Warm up:
5 rounds with PVC of:
5 Pass thru
5 Good mornings
5 squats
10 min

Strength: push press – 5 x 5
15 min

WOD: CrossFit Open WOD 14.1:
10 min AMRAP of:
30 double unders
15 power snatches – 40yrs of age and below – 75lbs/55lbs, 40yrs of age and above 65lbs/45lbs

Black Friday November 28th 2014

Warm up:
30 squats in 60 sec, 60 second rest for 10 minutes. For every squat missed, it’s 2 burpees. Make sure athletes get to fill depth on squats, even squat to a ball.

Strength: front squat – work to a heavy 5 reps
20min

WOD: 15 min AMRAP of:
15 body weight deadlifts
15 burpee box jump overs – 24″/20″

Burpee box jump over = drop down to a burpee, jump on a box jump instead of jump and clap, and go to the other side of the box for 1 rep.

Wednesday November 26th 2014

Warm up:
2012 CrossFit Open WOD:
7 minutes of: burpees

Strength: REST DAY

WOD: Filthy Fifty
For time:
50 box jumps – 24″/20″
50 jumping pull ups
50 kettle bell swings – 36lbs for men and women
50 walking lunges
50 knees to elbows
50 push press – 45lbs for men and women
50 back extensions
50 wall ball shots
50 burpees
50 double unders

Tuesday November 25th 2014

Warm up:
Dynamic stretches

Strength: overhead squat – 5 x 5
Have athletes continuously stretch even during their working sets.

Mobility: front rack mobility
-Place bar on traps and push elbows up as high as possible, hold 2min.
-Wrist stretch, kneeling down, place your hands outside of your legs with palms facing forward. Hold 2 min.

WOD: CrossFit Open WOD 14.5
21-18-15-12-9-6-3 reps of:
Thrusters – 40yrs of age and below – 95lbs/65lbs, 40yrs of age and above 65lbs/45lbs
Burpees

Saturday November 22nd 2014

WU/SKILL – Tabata – 12min

Push ups – 4 sets
DU’s or singles(Continues if singles)
Goblet Squat M- 30,44,53 F- 15,20,30

Strength – Front Squats 5,4,3,2,1
15 min Back Squat 5,4,3,2,1

WOD – Partner – 15 min AMRAP

20 pull ups (10 each)
20 SDHP (10 each)
20 Box Jumps (10 each)
20 Leg Lifts (10 each)

Count each round – person cannot move to the next movement until partner completes rep.

Friday November 21st 2014

Friday –
WU/SKILL – Endurance 1 minute of each 2 rounds – down and back
Skipping High Knees
Running butt kicks
Karaoke
Best crawl
Lateral lunges

SKILL – 20 minutes
Ring Dips/Muscle up transition
Ring Rows

WOD – Endurance Based 20 minute AMRAP (as many reps as possible) Ladder 1,1,2,2,3,3 ect..

Hang Snatch – M/45/75/95 F/35/55/75
HRPU or HSPU (progression)
Hang Clean – M/45/75/95 F/35/55/75

Thursday November 20th 2014

Thursday –
WU/SKILL – Olympic (PVC OR BAR) 15 minutes continuously repeat :
Hang Snatch to overhead squat – 10 reps
Hang clean to front squat – 10 reps
Split Jerk – 5 reps

Strength – 20 minutes
Deadlift as heavy as possible for 5 reps

WOD – Strength Based 21,15,9
Thrusters – M/95/115/135 F/35/55/75
Deadlift – M/135/185/225 F/55/75/95

Wednesday November 19th 2014

Wednesday – OPEN GYM FOR WEAKNESSES
Pick 3-5 movements that you are the weakest at or skills that you want to get really good at based on your personal goals. I will help everyone work on whatever movements they choose to work on and get better at. This is really a good time to mess around with stuff that you really have not had the time to work on but really have wanted too. I love open gym!

Tuesday November 18th 2014

Tuesday – 15 minute
WU/SKILL – Gymnastic
3 body weight rows/pull up
6 push ups to downward dog/HSPU
9 squats

Strength – 15 minutes
Floor Press as heavy as possible for 5 reps

WOD – Endurance Based – 20 minutes AMRAP (as many rounds as possible) Shoot for 1-3
15 T2B/Knees to Chest
20 Wall Balls
25 Burpees
30 Sit Ups
35 Squats
40 Kettlebell rows (20 per arm)
45 Russian Swing (light weight)
50 Alternating Kbell shoulder press (25 per arm)