4/19/14: Saturday

Oly Club at 9am

Regular Class WOD at 10am

4/18/19: Friday

 

Strength: 10x30m Farmers Carry – AHAP

 

WOD:

800m Run

5 – Pullups

600m Run

10 – Pullups

400m Run

15 – Pullups

200m Run

20 – Pullups

4/17/14: Thursday: OLY Club at 6:30pm

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Strength: Hatch Cycle W1:D2

HBBS: 1×10 @ 60%, 1×8 @65%, 1×8 @70%, 1×8@ 70%

Front Squat: 1×5 @ 60%, 1×5 @65%, 1×5 @70%, 1×5@ 75%

 

WOD: 8 Minute AMRAP

Wall Balls (20/16#)

 

 

Accessory Work: 5 x 10 Good Mornings – AHAP

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4/16/14: Wednesday: Fundamentals at 6:30pm

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Strength: Bench Press

1×5 @ 75%, 1×5 @ 80%, 1×5+ @ 85%,  then 5×10 @ 50%

 

WOD: 21-15-9

Ring Dips

Box Jumps (30/24″)

KBS (70/55)

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4/15/14: Tuesday: OLY Club at 6:30pm

 

Strength: 3 – Position Snatch (Floor/Below Knee/Above Knee)

15 Minutes to Find a Heavy but not Max 3 – Position Snatch

*If you do not know your Snatch 1RM use this time to find it**

 

WOD: 4 Rounds

50 – DU

10 – Hang Power Snatch (95/65)

25 – AB Mat Sit Ups

 

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4/14/14: Monday: Fundamentals Class at 6:30pm

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We will be starting a new Strength Cycle for Squatting today. It is the Hatch Cycle, we will be squatting 2 days a week (Monday and Thursday) for the duration of the program. Below is the spreadsheet for calculating your percentages based off of your 1 rep maxes. Please print this out or save on your phone so that you will know your numbers each day we squat. If you have any questions please feel free to ask one of your coaches.

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Strength: Hatch Cycle Week 1/Day 1

HBBS: 1×10 @60%, 1×8@ 70%, 1×6 @75%, 1×4@80%

Front Squat: 1×5@60%, 3×5@70%

 

WOD: 10 Minute AMRAP

6 – Lateral Bar Burpees

6 – Thrusters (95/65)

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4/12/14: Saturday: 9am OLY Club: 10am Class Wod

 

Normal Saturday Schedule:

OLY Club at 9am

 

Class WOD at 10am.

4/11/14: Friday

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Brien Marx getting a WOD in out in Las Vegas at CrossFit Max Effort

 

Strength: 1RM Clean and Jerk

 

WOD: 10 Minute EMOM

2 – Cleans (Squat or Power) (205/145)

ME – HSPU in Remaining Time each Minute

*Score is Total number of HSPU

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4/10/14: Thursday: OLY Club at 6:30pm

Alicia working out with CrossFit Games Competitor Guido Trinidad at his Box in Miami.
Skill: Rope Climbs/Legless Rope Climbs
WOD: For Time
800m Run
5 Rounds
2 – Rope Climbs (RX+ Legless)
5 – KB Thrusters Left Arm (55/35)
5 – KB Thursters Right Arm (55/35)
10 – Box Step Ups with KB (55/35) 20″
800m Run

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4/9/14: Wednesday: Fundamentals Class at 6:30pm

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Strength: 1RM Strict Press
WOD:  11 Min AMRAP
10 – BB Rollouts
6  - S2OH (135/95)
2  - Wall Walks

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