3/3/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging holds from bar
Push Up
Wall squat
Stationary Lunge
1 leg hip hinge

SKILL

Handstand Holds

BUY IN

Handstand holds 45-60 sec x 3
or
Pike holds

WOD

3 RFT

30 Thruster 65/35
20 Burpees
10 Toes to Bar

TRAVEL WOD *IN CASE OF SNOW*

3 RFT

30 Thruster with or without weights (find something light: dumbbells, broomstick, etc.)
20 Burpees
10 V-Up Sit ups

this workout is vital practice for upcoming Open WODs

CASH OUT

3 x 8

Banded good mornings

MOBILITY

l/s and hip flexors

1/21/2014

WARM UP

Stick pass through
Walking lunge
Squat
Good morning
Sit up
Back ext

BUY IN

Back squat
5x 5 - 80% 1RM

WOD

Row or Run a 5k

*if snow prevents run OR there are more than three people who want to row...

As a class row a half marathon (21,097.494 meters), alternating the athletes who are rowing every 250m (all rowers in use).
Other athletes not rowing should be practicing DU or holding plank

CASH OUT

Practice efficiency with KTE or T2B

MOBILITY

Hamstring and glutes

Travel WODs

Can't make it to the gym?  Traveling out of town?  Pick one of these 75 bodyweight WODs and don't miss your workout!

http://cfplexus.blogspot.com/p/cant-make-it-to-gym-out-of-town-one-of.html


You can find free interval timer apps here:

Android:
https://play.google.com/store/apps/details?id=fi.ohra.impetus

Apple:
https://itunes.apple.com/us/app/interval-timer-timing-for/id406473568?mt=8

AMRAP timer via WodBox:
https://play.google.com/store/apps/details?id=com.alchemyware.fitness.wodbox&hl=en
https://itunes.apple.com/us/app/wodbox-pro/id549681919?mt=8


NO EXCUSES!!!

1/16/2014

WARM UP

Stick pass through
Push up
Sit up
Back ext
Leg swings
Hurdlers

BUY IN

EMOTM 10 min
3 Push Jerk - 70%1RM

WOD

21-15-9

Pull-ups
Air Squats
Walking Lunge Steps (each leg)

CASH OUT

10 TGU on each side (20 total) , as heavy as possible

MOBILITY

Glutes and hips