Saturday 1-24-2015

Border City Barbell

9am

Open Gym

10:15am

Friday 1-23-2014

Warm Up

*2 Min Single Unders

*2 x High Knees/Back Pedal

*Carioca

*Buttkickers/Soldier Kicks

*Samson Stretch/Foot Crossovers

*2 x 15 Russian KB Swings (53/35)/ 15 Air Squats

then

Sumo Deadlift

5 x 5

then

For Time:

30-20-10

Sumo Deadlift High Pulls 75/55

Box Jump Over 24/20

*Box Jump Over Standards -Two foot take off. No part of your body may make contact with the box. 

Cash Out:

Tabata Flutter Kicks

Thursday 1-22-2015

Warm Up

*50 Jumping Jacks

*Spealler

then

Handstand Practice and Variations

then

Partner Wod

14 x 1 Min Row for Max Meters

Each partner will row 7 x 2 min rows alternating with their partner. Once the screen is on to start, do not clear out the meters when switching partners on the rower. Post the total number of meters rowed for the two of you together at the end. 

Cash Out:

Mobility and Stretching

 

Wednesday 1-21-2015

Warm Up

*Lot Trips

*Soldier Kicks/Samson Stretch

*Spiderman Crawl/Foot Crossovers

*Find Your Corners

*3 Rounds:

1st – 10 Air Squats/10 Tuck Jumps

2nd – 8 PVC Overhead Squat/ 8 Tuck Jumps

3rd – 6 Empty Bar Overhead Squat/ 6 Tuck Jumps

then

For Time:

100 Double Unders

21 Overhead Squats 95/65

21 Burpees

75 Double Unders

15 Overhead Squats 115/75

15 Burpees

50 Double Unders

9 Overhead Squats 135/95

9 Burpees

*Sub back squats from the ground for overhead squats

Cash Out:

3 x 12 KB Romanian Deadlift

50 Straight Leg Sit Ups

Tuesday 1-20-2015

Today we’re going to take advantage of this nice weather while it lasts! Bring your running shoes and any hand protection you may need.(gloves, tape, grips etc.)

Warm Up

*2 Min Jump Rope (single or double)

*High Knees/Buttkickers

*High Skips

*Broadjump/Spiderman Crawl

*Foot Crossovers/Gymnastics Bear Crawl + 3 HR Push Ups every 2 mat lengths

*PVC Warm UP

then

Press

5 x 5

then

“Nicole”

20 Min AMRAP:

400m Run

Max Rep Pull Ups

*Pull Ups stop when you drop from the bar

*Score total pull ups completed

Cash Out:

3 x 15 Russian Twists 25/15 (1L + 1R = 1 rep)

Banded shoulder mobility

Monday 1-19-2015

Warm Up

*Lot trips

*3 Rounds of Cindy (strict pull ups)

then

Every Minute on the Minute for 8 Min

Hang Power Clean + 2 Front Squats

*Attempt to increase weight each set

then

CrossFit Games Open 13.4

7 Min AMRAP:

3 Clean and Jerk 135/95

3 Toes to Bar

6 Clean and Jerk 135/95

6 Toes to Bar

9 Clean and Jerk 135/95

9 Toes to Bar

12 Clean and Jerk 135/95

12 Toes to Bar

15 Clean and Jerk 135/95

15 Toes to Bar

18 Clean and Jerk 135/95

18 Toes to Bar

*Continue in multiples of 3 until time expires

*Score total reps

Cash Out:

Tabata Plank Hold

Saturday 1-17-2015

Border City Barbell

9am

Open Gym 

10:15am

Friday 1-16-2015

Warm Up

*300m Row

*High Knees/Buttkickers

*Carioca

*Soldier Kicks/Samson Stretch

*Gymnastics Bear Crawl/Foot Crossovers

*2 Rounds of: 4 KB Swings/4 Deadlift/ 4 Air Squats

then

1 Min KB Swing 53/35

2 Min Abmat Sit Ups

3 Min Deadlift 135/95

2 Min Rest

3 Min Deadlift 135/95

2 Min Abmat Sit Ups

1 Min KB Swing 53/35

*Score total reps

Cash Out:

3 x 8 Table Stretch

*2 Scorpions to each side between sets

Double Under Practice

Thursday 1-15-2015

Warm Up

*50 Jumping Jacks

*(With PVC) 2x 5 Press/5 Push Jerk/5 Snatch Grip Push Jerk/5 Overhead Squat

*(With Empty Bar) 2x 5 Press/5 Push Jerk/5 Snatch Grip Push Jerk/5 Overhead Squat                                                                                              

then

Hang Power Snatch

2-2-2-2-2

Power Snatch

2-2-2-2-2

Hang Snatch 

2-2-2-2-2

3 x 12 GHD Hip Extensions

3 x 12 GHD Sit Ups

Cash Out:

750m Row

Wednesday 1-14-2015

Warm Up

*300m Row

*Gymnastics Bear Crawl/Reverse Bear Crawl

*Crabwalk/Reverse Crabwalk

*Spiderman Crawl/Samson Stretch

*PVC Warm Up

then

Handstand Practice

*Beginner/Intermediate 

15 Second Handstand Hold EMOM for 7 Min

*Advanced

For 7 Minutes:

HS Walk 1 mat length

HS Walk 2 mat lengths

HS Walk 3 mat lengths

*Continue to add one mat until time expires  

*Rest 30 seconds in between walks.

then

For Time:

40 Overhead Lunge 45/25

100 Double Unders

20 Knees to Elbow

4 Rope Climbs 

30 Box Jumps 24/20

20 Handstand Push Ups

50 Double Unders

20 Overhead Lunge 45/25

Cash Out:

3 Min Wall Stretch

Couch Stretch