Weekly WODs - Week of 1/5/15

Weekly Programming Email Week Of1/5/15
2015 is here and it's time to get rocking!You'llnotice in the gym that we have posted a "Goal Board".Please take a few minutes to put a few goals on the board, short-term or long-term.

We've also started a private members Facebook Group.This will be a place that we post additional programming and ideas for members only.CLICK HEREto find the group and join.

Last but not least there's a Daily Gymnastics Handstand challenge happening now, check it out and do the daily challenge.CLICK HERE

Sincerely,
Casey
Monday
CrossFit - Coaching the Push Press with Miranda Oldroyd
CrossFit - Coaching the Push Press with Miranda Oldroyd

Strength
Push Press
5-5-5-5-5
WOD
21-15-9
Hang Cleans (full ROM)
*50 Double Unders after each rounds

Tuesday
CrossFit - Tips From a Silver-Medalist Rower
CrossFit - Tips From a Silver-Medalist Rower

Conditioning
2k Row
WOD
EMOM for 20 min
EVEN 10 Wall Balls
ODD 10 Burpees
Wednesday
Quick tips on the dead lift with Jason Khalipa
Quick tips on the dead lift with Jason Khalipa

CrossFit Tactical Strength
1 RM Deadlift
MAX Pullups
5 Min MAX KB Snatch 53/35
Thursday
Handstand Pushups for CrossFit - Technique WOD
Handstand Pushups for CrossFit - Technique WOD

Strength
Strict Hand Stand Pushups
3x MAX
Pushups
3x MAX
WOD: For Quality
10-1 Russian KB Swings 70/55
1-10 Box Jumps 30/24

Friday
Chad Vaughn Coaches Kayla Baumgardner on the Overhead Squat
Chad Vaughn Coaches Kayla Baumgardner on the Overhead Squat

Oly
A1) Back Squat
4-4-4-4
A2) Muscle Ups
30 in as few sets as possible

WOD
AMRAP 8 min
9 OHS 135/85
3 Wall Walks
Saturday
COMP CLASS ATNOON
Partner WOD
With a Partner
20 Rounds, alternating
10 Situps
8 Wall Balls
6 Alt KB Snatch
4 Box Jumps
2 Burpees

100m row sprint

EX. partner 1 will go through situps through burpees while partner 2 waits. once they finish they finish the burpees, partner 2 will start. partner 1 will sprint the 100m row then rest the remainder of the time before partner 2 finishes the burpees
Sunday
Open Gym
9:30am-12noon
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!


2 comments (Add your own)

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