Warmup:
1/2 Tabata
Mountain Climbers
Air Squats
Situps
Back Extensions
Good Mornings
Strength:
Back Squats 5-5-5
Workout:
5 Rounds
10 Back Squats
200m Run
10 Burpees
Courtesy of SCF
Friday, April 25, 2014
Strength:
Clean and Jerk
Build to a heavy single
Workout:
20 Shoulder to Overhead
200m Run
15 Shoulder to Overhead
400m Run
10 Shoulder to Overhead
600m Run
Thursday, April 24, 2014
Rest Day!!!
Wednesday, April 23, 2014
Warmup: Coach Led
Workout:
300
You choose 3 or 4 of the following movements
Situps
Air Squats
Burpees
Pushups
Toes to Bar
Wall Balls
Ring Dips
Box Jumps
However, you have to decide the rep count before you start the workout and you have to stick to whatever it is that you choose.
Monday, April 21, 2014
Warmup:
Foam Roll
Walking Knee Hugs
Inchworms
Air Squats
Pushups
Strength:
Strict Pullups
1-1-1-1-1-1
or
2-2-2-2-2-2
and
Front Rack Lunges
12-12-12-12-12-12
Workout:
21-15-9
Hang Cleans
Pullups
Box Jumps
Wednesday, April 16, 2014
Warmup:
500m Row
3 Rounds
10 Ring Rows
10 Air Squats
10 Situps
10 Back Extensions
10 Pass Throughs
Strength: Snatch
Choose from any variation
Hang power, hang squat, power, full, split or snatch balance
Work on form
Workout:
12 Minute Ladder
3-6-9-12-15-18….and so on
Pullups
Double Unders
Tuesday, April 15, 2014
Warmup: 500m Row
3 Rounds
10 Air Squats
10 Back Extensions
10 Situps
Skill:
Weighted Back Extension on GHD 7-7-7-7-7
Box Jumps for Height 2-2-2-2-2
Workout:
6 Rounds
6 Burpees
12 Deadlifts
200m Run
Monday, April 14, 2014
Warmup:
Foam Roll
CrossFit NBD Warmup
Strength:
Front Squat
(use this to warmup to workout weight)
Workout:
16 Minute AMRAP
Odd Minutes: 4 Squat Cleans
Even Minutes: 6 Air Squats/ 6 Pushups
Saturday, April 12, 2014
Open Gym!!
Friday, April 11, 2014
Warmup:
Foam Roll
Tabata Style
Air Squats
Mountain Clumbers
Toe Touches
Pass Throughs
Supermans
Tuck Jumps
Strength:
Deadlift 5-5-5
Workout:
750m Row for time
800m Run for time
500m Row for time
400m Run for time