Entries by Cori Smith

Monday 2/18/19

Warm up: 400m row Then grab empty bar and perform 7 Power Cleans 7 Front Squats 7 Push Presses 7 Back Squats 7 Push presses Then perform 1 Bear Complex (7 x (1 of ea movement)) Strength: See WOD WOD: Bear Complex 5 Rounds for max load 1 Round = 7 Unbroken reps of 1 […]

Friday 2/15/19

Warm up:30 sec ea– Side plank L– Plank– Side plank R10 ea– Bridges– Box step ups– Good Morning– Box Jumps Review WOD and then 10 min to warm up DL from 50% to anticipated max WOD weight Strength: None WOD: CrossFit Open 14.3, 8 min AMRAP10 DL (135/95)15 Box Jumps (24/20)15 DL (185/135)15 Box Jumps20 […]

Thursday 2/14/19

Warm up: (Outside)Walking knee to chest to end of buildingWalking quad stretch to speed bumpLateral shuffle R to lineLateral shuffle L to end of fencejog around grass island and return to startHigh knees to end of buildingButt kicks to speed bumpLunges to lineFrankensteins to end of fenceJog back inside Strength: None WOD: 5RFT, 30 min […]

Wednesday 2/13/19

Warm up: 2 RoundsJog to end of fence and back20 DU’s (60 singles)10 Hollow RocksSquat stretches with OH reachThen review OH squat with PVC Strength / Endurance: 3 Rounds NFT, 18 min cap score is average number of reps / set on OH squat15 OH Squats (135/105)300m recovery walk WOD: “Hanging Annie”, 10 min cap50 […]

Tuesday 2/12/19

Warm up 1: (before bar MU practice)Row 400m (moderate pace)Hollow body to superman (Log rolls, coach instructed)2 x 5 Scapular pull ups2 x 5 Beat swings Skill: Bar MU practice, 10 min Warm up 2: 2 Rounds of empty bar DT12 DL9 Hang cleans6 Push jerks WOD: 3 Rounds for time, 12 min cap3 Bar […]

Monday 2/11/19

Warm up: 2 Rounds5 sit ups4 Beat swings3 Squat stretches2 HR Push ups1 min row Strength: Performed after WOD. Strength / Endurance Test 1: Bench PressMax Reps at Body Weight Strength / Endurance Test 2: Front SquatMax Reps at Body Weight (Taken from floor if possible) *Use same weight as on 1/7/19. Only one set […]

Friday 2/9/19

Strength: None Pre WOD: 150 DU’s for time OR 10 min DU practice WOD: 4 Rounds for time, 30 min cap Run 800m 50 ft DB front rack lunges (50/35) 15 TTB Post WOD: 150 DU’s for time OR 300 singles for time Accessory: 3 x 30 sec 2-position ankle dorsiflexion Figure 4 stretch

Thursday 2/7/19

Strength: Push Jerk 1RM 5 @ 50%, 4 @ 60%, 3 @ 65%, 2-3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, 1RM in 3 attempts WOD: 21, 15, 9 – 12 min cap Power Snatch (Weight increases ea round – Male Rx – 95/115/135 ; Female Rx 55/75/95) Bar facing burpee Accessory: […]

Wednesday 2/6/18

Strength: 12 min to establish 1RM weighted strict pull up *Minimum 3 warm up sets Scaled = test chin over bar hold, then sets of 1-3 eccentric  pull ups for 12 reps total WOD: Every 5 min for 30 min 500m row *Score is slowest time Accessory: Choose a skill and spend 5-10 min practicing […]

Tuesday 2/5/19

Warm up:  3 rounds 3 inch worms (includes push up) 1 min bike or row Then 3 Rounds 5 Deadlift @ 50%, 60%, 70% 1 wall walk *additional DL warm up provided before WOD Strength (After WOD): 3-5 sets Ring push up with press out – 6 reps, 3 press outs per side GHD hip extension […]