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Archives: Practice

Wednesday, August 14, 2019

A.  CrossFit Games 2019 – Complete for time:

800m Row
66 Kettlebell Jerks – 1.0/0.7 pood
Handstand Walk – 132 ft.

B.  Work on gymnastics skills with any time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Monday, August 12, 2019

A.  CrossFit Workout “Give” – 12 minute AMRAP of:

3, 6, 9, 12……..

Toes To Bar
Thrusters – 95#/65#
Box Jumps – 24”/20”

B.  Practice reverse burpees with anytime remaining.

Coach’s notes:

Post rounds and reps complete for A and notes for B to comments.

WOD Leaderboard
Comments: 10

Sunday, April 7, 2019

A.  Work to your heaviest in a single DT complex:

12 Deadlift
9 Hang Power Cleans
6 Push Jerks

In your rest between sets work on your handstand holds.

Coach’s notes:

Post load for all sets of DT and notes for handstand work to comments.

WOD Leaderboard
Comments: 3

Thursday, October 25, 2018

WOD:

Spend 10 minutes in each of the following (30 minutes total):

  1. Skipping – practise singles, doubles, triples, reverse, single leg, cross overs, partner, etc.
  2. Pulling – Full Range of Motion pull-ups. In other words, arms must extend behind torso.  Use pull-up bar, rings and peg board, all grips and scale movement as needed to allow for full range pull.
  3. Handstand holds and walking progressions.

B.  21, 15, 9 rep rounds for time of:
Wallballs – 20#/14# all to 11’
Pull-ups

TT WOD: Strength:

A.  Barbell Shoulder Press – 3 reps @ 30X1 X 6 sets, rest 2-3:00

B1.  Dip – 7-9 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post notes and results for A and time to complete B to comments.

WOD Leaderboard
Comments: 4

Saturday, December 16, 2017

A. Handstand walk practise and progressions – 15 minutes.

B.  “Fran”
21, 15, 9 rep rounds of:
Thrusters – 95#/65#
Pull-ups

Compare to Thursday, October 12, 2017

Coach’s notes:

Post notes for handstand walks and time to complete Fran to comments.

WOD Leaderboard
Comments: 1

Thursday, August 31, 2017

A.  As Many Rounds As Possible (AMRAP) in 12 minutes of:
1 Strict Muscle-up
5 Medicine Ball Cleans – 20#/14#
2 Strict Muscle-ups
10 Medicine Ball Cleans – 20#/14#
3 Strict Muscle-ups
15 Medicine Ball Cleans – 20#/14#
4 Strict Muscle-ups
20 Medicine Ball Cleans – 20#/14#
5 Strict Muscle-ups
25 Medicine Ball Cleans – 20#/14#
Continue adding 1 muscle-up and 5 med ball cleans each round.

B.  Practice double unders, triple unders, and other skipping skills.

Coach’s notes:

Post rounds and reps complete for A and notes for B to comments.

WOD Leaderboard
Comments: 9