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14.1 HAS BEEN ANNOUNCED AND ITS A REPEAT OF 11.1! ARE YOU LOOKING FORWARD TO IT? FIRST TIME? CAN'T WAIT TO HIT IT AGAIN? EITHER WAY WE'RE LOOKING FORWARD TO WATCHING YOU ALL CRUSH IT! WE WILL COMPLETE 14.1 SATURDAY MORNING AT 8:30. IF YOU NEED TO MAKE IT UP PLEASE USE THE OPEN GYM TIME SUNDAY MORNING TO DO SO. WE ENCOURAGE EVERYONE TO COME OUT AND SUPPORT YOUR FELLOW ATHLETES! FRIENDS AND FAMILY ARE WELCOME TO COME WATCH TOO! SIGN UP IN 2 MINUTES HERE.
WARMUP COACH LED DROM SNATCH TECHNIQUE FITNESS 1) KB WEIGHTED STEP UPS 4X8 (4 EACH LEG) 2) PUSH UPS HANDS ELEVATED 36" 3X MAX PERFORMANCE 1) BARBELL WEIGHTED STEP UPS 4X12 (6 EACH LEG) 2) PUSH UPS HANDS ELEVATED 36" 3X MAX WOD ONE MINUTE ON, ONE MINUTE OFF FOR 12 MINUTES 3O RUSSIAN KB SWINGS (70/53) *PENALTY IF YOU DO NOT GET 30 SWINGS IN THE MINUTE. COMPLETE 20 BURPEE PULL UPS FOR EACH ROUND MISSED
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DON'T FORGET TO SIGN UP FOR THE OPEN! 14.1 WILL BE ANNOUNCED VERY SOON. WE WILL COMPLETE THE WOD SATURDAY MORNING DURING THE 8:30 CLASS. IF YOU NEED TO MAKE IT UP PLEASE USE THE OPEN GYM TIME SUNDAY MORNING TO DO SO. WE ENCOURAGE EVERYONE TO COME OUT AND SUPPORT YOUR FELLOW ATHLETES! FRIENDS AND FAMILY ARE WELCOME TO COME WATCH! SIGN UP IN 2 MINUTES HERE. WARMUP COACH LED DROM AND ANKLE/HEEL CORD PREP FITNESS
1) 3X5 BACK SQUAT 2) 3X5 FLOOR PRESS PERFORMANCE 1) 5X3 BACK SQUAT @ 90% 2) 3RM FLOOR PRESS, 1X MAX REPS @ 80% OF 3RM WOD FOR TIME: 10-9-8-7-6-5-4-3-2-1 POWER CLEAN @ 75% BW STRICT PULL UPS CASH 3 ROUNDS 1 MINUTE ON, 1 MINUTE OFF MAX 10 LBS PLATE PUSH WARMUP
COACH LED DROM AND KB CARRY VARIATIONS FITNESS 1) 7 EMOM OF CLEAN HIGH PULLS 2) 3X5 PRESS 3) 3X8 STRICT TOES TO BAR PERFORMANCE 1) 7 EMOM OF 3 HANG SQUAT CLEANS @ 75% 2) 5RM PRESS, 1X MAX REPS @ 80% OF 5RM 3) 3X10 STRICT TOES TO BAR WOD FOR TIME: 21-18-15-12-9-6-3 SDHP (95/65) LATERAL JUMPS (24/20) WARMUP
3 ROUNDS :15 JUMP (ONTO 45 PLATE) :15 PUSH UPS :15 SIT UPS :15 ALTERNATING LUNGES THEN 30 AIR SQUAT 20 TUCK JUMPS 30 OHS WITH PVC THEN 4 ROUNDS : 15 PLANK : 15 PLANK RIGHT : 15 PLANK LEFT : 15 SUPERMAN FITNESS AND PERFORMANCE 5RM DEADLIFT WOD 3 ROUNDS WITH 2 MINUTES REST IN BETWEEN: 5 MINUTE AMRAP 5 POWER SNATCH 115/75 5 OHS 115/75 5 HAND RELEASE PUSH UPS FITNESS
1) 8 EMOM-2 FSQ + 2 PP 2A) 3XME RING ROW 2B) 3XME L-SIT PERFORMANCE 1) 8 EMOM - 2 CLEAN AND JERK @ 70 2A) 3X5/3 STRICT PULL UP + ME KIPPING PULLUP (must stay on bar moving from strict to kip) 2B) 3XME L-HANG WOD 12 AMRAP 8 BURPEES 12 T2B STRONGMAN WITH REMAINING CLASS TIME , FIND MAX # 50' YOKE CARRY WARM UP
THUNDER STRENGTH 2RM THRUSTER WOD TEAMS OF 3 5 ROUNDS EACH OF: 400M RUN 30 SHOULDER TO OVERHEAD 20 BURPEE BOX JUMP OVERS *IF BARBELL TOUCHES GROUND WHOLE TEAM MUST RUN 400M 02.21.14
FITNESS 1)3X5 CLEAN GRIP DEADLIFT 2)3X5 PUSH PRESS 3)3X3 FRONT SQUAT PERFORMANCE 1)7X1 CLEAN FROM BLOCKS - WORK UP TO MAX 2A)3X5 RACK JERK - AHAP 2B)3X3 FRONT SQUAT @ 110% of JERK #; FAST DOWN, BOUNCE OUT, FAST UP. NO REST BETWEEN REPS WOD 4 ROUNDS; 4:00 MINUTES EACH 5 RING MUSCLE-UPS 30 KB SWINGS 50 DOUBLE UNDERS REST REMAINING AMOUNT OF TIME ; IF YOU CANNOT COMPLETE THE WORK IN THE 4 MINUTE TIME FRAME AND ARE LEFT WITH NO REST, CONTINUE ON UNTIL YOU FINISH THE FOUR ROUNDS 02.20.14 MOBILITY (coach led) 10-12 MINUTES 1) 2-3 MINUTES BANDED HIP EXTENSION (INTERNALLY ROTATED) 2) 2 MINUTES ON OUTSIDE LEG (GLUTE/TFL) WITH LACROSSE BALL 3) 2 MINUTES INSIDE LEG MASH (ADDUCTORS) WITH BARBELL *SEE BELOW FOR VIDEO DEMO FITNESS 1)3X5 BACK SQUAT - AHAP 2A) 3X10 RING ROW - AS PARALLEL AS POSSIBLE 2B) 3XME PLANK PERFORMANCE 1)5X3 BACK SQUAT @ 90%; SPEED SPEED SPEED 2A)3X5 DEAD HANG PULLUP + ME KIPPING PULLUP 2B)3X20 PLANK UPS WOD 3 ROUNDS FOR TOTAL REPS 1:00 SLED PUSH HI/LO @ SLED+180#/125# 1:00 DOUBLE UNDERS 1:00 STONE TO SHOULDER 1:00 HSPU 1:00 KB SWINGS 1:00 REST CASH OUT 1) GO HOME AND SIGN UP FOR THE 2014 OPEN 2) CELEBRATE 3) TELL ALL YOUR FRIENDS AND FAMILY The 2014 CrossFit Games Open kicks off in just about 9 days. There is still time to sign up and take part in this fun event. We'd like to see all athletes take part this year!!! SIGN UP NOW! 12.19.14 WARM-UP 12 MINUTE COACH LED MOBILITY Overhead Positioning/ Front Rack/T2B FITNESS AND PERFORMANCE 3 rounds with an empty barbell 10 deadlift 10 front squat 10 push press WOD 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below @ 135/95: Clean and jerk, 3 reps 3 Toes-to-bar Clean and jerk, 6 reps 6 Toes-to-bar Clean and jerk, 9 reps 9 Toes-to-bar Clean and jerk, 12 reps 12 Toes-to-bar Clean and jerk, 15 reps 15 Toes-to-bar Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. WELCOME TO APACHE CROSSFIT BRENDA!!!!
02.17.14 WARMUP 5 MINUTE COACH LED DROM FITNESS 1) 10 MINUTES TO FIND MAX PRESS COMPLEX: 1 STRICT PRESS + 2 PUSH PRESS 2A) 3X5 PARALLETTE DIPS; FULL DEPTH 2B) 3X5 BOX JUMP PERFORMANCE 1)10 MINUTES TO FIND MAX PRESS COMPLEX: PUSH PRESS + PUSH JERK + SPLIT JERK 2A) 3X5 STRICT RING DIPS + ME KIPPING RING DIPS 2B) 3X5 BOX JUMP @ 30/24 WOD "ANDERSON" 20 AMRAP 5 BURPEES 10 PUSHUPS 15 SITUPS 20 SQUATS |
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