Daily WOD

Saturday January 16,2015

Mobility

1 Minute Shoulder Distraction
1 Couch Stretch
X 2

 

WOD

As Many Reps As Possible (AMRAP) in 14 minutes

 

150 Wall Balls
90 Double unders
Max Power Cleans

 

Fitness (14/10) (95/65)
RX (20/14) (115/75)
RX+ (20/14) (135/95)

 

An example of the couch stretch. It will change your world!

Friday January 16, 2015

Strength WOD

Split Jerk Technique Work

(Keep the weight light and drill speed and footwork)

 

WOD

12 Shoulder to Overhead
21 Sit ups
500 m Row
3 Rounds
Fitness (115)
RX (155)
RX+ (165)

 

 

 

Thursday January 14. 2015

Skill WOD

Muscle up progressions

  Coaches will provide you with a series of drills that will help you get your first muscle or improve your efficiency in executing muscle ups

 

WOD

1 Minute at Each Station
Pull ups
Burpees
Box Jumps
Power Snatches
1 Minute of Rest
3 Rounds

 

Score = Total Reps
Fitness (75/55)
RX (95/65)
RX+ (105/70)

 

 Coach Franey keeping a tight midline

IMG_4896

Wednesday January 14th, 2014

Sorry everyone for the late post of today’s “sample” workout. The plan is for when we start we will be releasing the workouts at 8 PM. We know that feeling of anticipating tomorrow’s wod.

 

Strength WOD

Deadlift 3/3/3/3/3

 

Go heavier than last week but stay with a load that you can safely lower to the ground

 

“Diane”

21-15-9
Deadlifts
&
Handstand Push Ups

 

Fitness (185/125)
RX (225/155)
RX+ (245/165)

 

Coach Brian deadlifting

IMG_4674

Tuesday January 13th, 2015

Skill WOD

Double Under Ladder
10-20-30-40-50-40-30-20-10
(If you do not have double unders use this as a time to practice)
10 minute time cap

 

WOD

40 Calorie Row
40 Kettlebell Swings
4 Rounds
Fitness (26/18)
RX (35/26)
RX+ (53/35)

 

 Kettlebells from the Cove’s park workout days

Kettlebell's from the Cove's park days

 

 

Monday January 12, 2015

Strength WOD

3 Front Squats OTMEM
(On The Minute Every Minute)
Go HEAVY

 

WOD

5 Power Cleans
7 Front Squats
9 Burpees over the Bar
5 Rounds
 (17 minute time cap)

 

Fitness (95/65)
RX (135/95)
RX+ (155/105)

 

 Liz Powell of Patriot Crossfit front squat workout

Saturday January 10, 2015

Partner WOD

 

50 Calorie Row
 100 Medicine Ball Cleans
Rest 2 Minutes

 

50 Calorie Row
50 Burpees

Rest 2 Minutes

 

50 Calorie Row

100 Sit ups

Both partners work at the same time and switch movements whenever they want to,  both partners rest as well

Friday January 9th, 2015

Skill WOD

15 Minutes to work on Squat Snatch
(work on form and technique not load)

 

WOD

10 Power Snatches
30 Walking Lunges
5 Rounds
Fitness (75/55)
RX (95/65)
RX+ (115/75)

 

US Olympian Chad Vaughn Snatching 285 with relative ease!

 

Thursday January 8th, 2015

 

Strength WOD

Deadlift 5/5/5/5/5

 

** between each set 10 ring push ups **

WOD

500 meter row x 3

** Rest 3 minutes between efforts **

 

Score = Slowest Time

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