Entries by Cori Smith

Saturday 12/7/19

Warm up: Jog 200m (easy) 10 pass throughs 2 squat stretch with OH reach 10 pass throughs in 1/2 squat 2 squat stretch with OH reach 10 pass throughs in full squat 2 squat stretch with OH reach 10 sec pause OH squat Strength: Tempo OH Squats 5 x 2 @ 5:5:5:5 *start light, build […]

Friday 12/6/19

Warm up: 2 min bike / row, then 2 Rounds 50 ft lateral shuffle ea direction 10 box step ups 5 KTE 1 rope pull to stand Strength (After WOD): DB Row Two warm up sets, then 4 x 6 AHAP *10-15 band external rotations after ea working set WOD: 5 Rounds for max calories […]

Thursday 12/5/19

Warm up: Jog 400 or row 500 DT Review with empty bar Strength: Warm up to WOD weight WOD: Partner “DT”, 30 min soft cap 5 Rounds per person, must finish round and rest while partner is working 12 DL (Rx+ 205/145, Rx 155/105, Scaled 115/85 or as needed) 9HPC 6PJ Accessory: Partition reps as […]

Wednesday 12/4/19

Warm up: 3 Rounds 6 hollow rocks 6 Downward dog calf stretches Jog to end of fence and back 12 sec active hang 12 DU’s (scale changes ea round = big singles, fast singles, penguin claps) Strength: None WOD: 30 min AMRAP Buy in: 150 DU’s (performed once only) Run 400m 8 TTB Row 500m […]

Tuesday 12/3/19

Warm up: 3 Rounds 1 min bike or row 1 Shoulder CAR ea side 3 HR push ups with hands reach behind low back and reach behind head (see notes) 3 squat jump to bar tap 3 kip levers PERFORMED AS SINGLES Strength (After WOD): Superset 6 x 4 ea A1) Incline DB Bench Press […]

Monday 12/2/19

Warm up: 400m jog, then 2 Rounds – 1st round coached movement by movement, second round at own pace 5 staggered stance slam ball deadlifts 5 Slam ball goblet squats 5 Bulgarian goat bag swings (with slamball) 5 Slam ball slams Strength: Deadlift Warm up: 5 @ 50%, 4 @ 65%, 3 @ 75%, 1-2 […]

Saturday 11/30/19

Warm up: 2 Rounds 200m easy 3 x 3-way lunge 4 standing figure four stretches (2 sec hold, focus on balance) 50 ft bear crawl Strength: 4 Rounds 50 ft front rack lunges AHAP WOD: 6 Rounds, NFT Heavy sled push 30 sec hollow body hold Accessory: Banded Hip Thrusts 3 x 10 AHAP followed […]

Friday 11/29/19 9AM Class Only

9a.m. class only Warm up: Row 500m PVC C@J Reveiw Rope climb technique review Strength (Performed after WOD): Every 30 sec for 10 min A) 1-4 strict pull ups B) 1-4 strict chin ups *Score is total reps. Maximum is 80 reps. See notes for details. WOD (Performed First): 9 Rounds* 1 C@J @ 82% […]

Thursday 11/28/19 8AM ONLY (HAPPY THANKSGIVING!)

8 a.m. class only. Warm up: 400m Indian run Then review movements and perform 11 reps of each Strength: None WOD: “Whitten” – 5 Rounds for time – Partner Optional 22 KB swings (70/53) 22 Box Jumps (24/20) Run 400m 22 Burpees 22 WBS (20/14) Accessory: 3 x 30 sec ea Calf stretch at rig […]

Wednesday 11/27/19

Warm up: Jog 300m, then 2 Rounds with light KB (recommended 35/26) 10 Sumo DL 8 Hip hinges with KB behind back 6 Goblet squats 4 / side single leg KB DL 2 KB halos *Choose weight based on upright row Strength: Snatch Grip DL 10-8-7-6-4-2-2-2 WOD: Tabata A) Bike B) Suitcase Hold (switch hands […]