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Showing posts from February, 2016
Back to the old box when we had no room but still got work done 


Skill - Muscle ups
transition  Jumping transition  kipping transition  regular grip 
WOD - 12 min AMRAP 
100 double unders  50 lat burpees  30 clusters  10 muscle ups
With the Open coming out Tonight we will have a relaxed approach to todays Session


Warm up - 20 mins

lead by coach

Oly - 20 min time Cap

working whatever lift you wanna practice cycling

Gymnastics - 20 mins

Pick some movements you wanna go over before tomorrow, coach will help fix issues
Broken ese 

Skill - Muscle ups 
last of our progressions, lets she who can get one 
WOD - 15 min AMRAP 
5 STOH  10 Deadlifts  30 double unders

Skill - double unders 
WOD - For time 
25 strict pull ups  50 push ups  75 sit ups  100 squats
With the open starting this week lets make sure we all get behind each other 
Oly - Snatch 
Power Snatch + Snatch Balance + OHS 
WOD - for time 
75 Snatch
This sums up last years open 

Skill- CTB OH squats 
Open prep warm up and routines 

WOD - Open 15.2
every 3 mins  2 Rds  10 OHS  10 CTB  increase by 2 reps each 3 mins  2 Rds 12 OHS  12 CTB  etc etc
From next Friday we switch over to the Open WODs for 5 weeks 

Oly - 20min EMOM 
5 x P.clean and Jerk 
Skill - HSPU 
Box  Strict  Kipping
Looks like luke found that Dark place 



Skill - Muscle ups 
- transition  - bent elbow  - full false grip  - regular grip 
WOD - 10 min ladder 
3 hang cleans  3 burpees over bar
With the Open coming and not having a in house comp day, those signing up for individual I will post an online leader board for all of us. Those not doing the open Online I will make a note of your scores every Friday and the over all winner will get a prize per BD, PUP, Cat so we have our own little comp. 

For those of you that don't know what the Open is please check out this site CrossFit Games for more info on our sports biggest online comp
Skill - for time  50 pull ups 
WOD - 4 rounds 
20 OHS  20 box jumps 30/24

Skill - for time  50 TTB 
WOD - 20 min AMRAP  partner nate 
2 muscle up  4 HSPU  8 KBS

RED TSHIRT FRIDAY

How many of you will go HAM today 

Bench mark Friday

Skill - Pistols

WOD - Jackie -

1000m Row
50 thrusters
30 pull ups


Great to see so many of you progressing with gymnastic movements


Oly - Snatch

5 x Power snatch

Gymnastic - Ring dips




Throw back to Super team cup 

Skill - muscle ups

WOD - Open 14.4

14 min AMRAP

60 Cal Row
50 TTB
40 Wall Balls
30 cleans
20 muscle ups
\
This can be seen in so many ways, I always look at this and think how can I move better 

WOD - 100-80-60-40-20

Double unders
Air Squats

Skills - Pull ups


speakless 
We had two teams competing at Wild West representing CFB well, now with lots of feedback and things to work on lets get after it 

Oly - Snatch 
Build to a heavy muscle snatch 
- work on aggressive high pull 
WOD - 10 min AMRAP 
10 burpees  15 Snatch 
Red T-shirt Friday

WOD - 10 min Time Cap

FRAN

21-15-9
Thrusters
Pull ups

- 10 min Time CAP

FRAN

21-15-9
Thrusters
Pull ups
What could be tomorrows Red T-shirt Bench mark, whatever it may be I'm sure it will put you on your back  

Oly - Snatch

1 x Squat snatch

Gymnastics - HSPU

 - Strict
- Kipping
- Def
Throw back to DWF when me, liam, snatch and pip dip took second, 

Skill - muscle ups 
WOD - 20 min AMRAP 
100 double unders  30 Hang Power Snatch  30 Dips 
Good luck to those competing this weekend good to see so many of you getting out onto the dance floor and putting your fitness to the test. 

WOD - Tabata

Row Cals
Pull ups
Push ups
Sit ups
Squats
Oly  - Clean and Jerk

Build to a heavy complex
2 x clean + 1 jerk

WOD - Open 15.4

8 min AMRAP

3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans

HSPU increase in 3s each round
Cleans increase by 3 every 3 rounds