06-23-2017 "Riggs and Murtaugh" Partner WOD

Strength/Skill:
Wendler week 3
Squat Clean @ Split Jerk
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM

Metcon:
“Riggs and Murtaugh” Partner WOD,
As many rounds as possible in 20 minutes.
2000m row
Then max rounds with the remaining time.
30 abmat sit ups
30 kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)
30 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/10ft, Novice: 10lb/9ft)
100m bumper plate farmer carry –partners can share as much or as little as they like- (Advanced: 45lb, Intermediate*: 25lb, Novice: 25lb dbs)
*Women's Rx Record total rounds after the row. Scaling Guide: 3 – 7 rounds

Annie Malone
06-22-2017 "Cloak and Dagger"

MOBILITY WOD:

Warm-up:
1 min tissue prep each side (30 sec pec, 30 sec lat)
1 min prayer stretch
10 archer push ups (at hardest level you can do correctly)

https://themovementfix.com/day-10-shoulder-mobility-and-archer-push-ups/

Metcon:
Cloak and Dagger - As many rounds as possible in 7 minutes.
10 hang power snatches (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 33lbs)
10 front squats (same weight as above)
200m run

*Women's Rx Scaling Guide: 3 – 5 rounds. Scale up by doing Overhead squats instead of front squats.

 

Annie Malone
06-21-2017 "2014 CF Games Midline March"

Strength/Skill:
Wendler Week3
Squat Clean & Split Jerk
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM

Metcon:
3 rounds for time of:
25 GHD Sit-ups
Handstand Walk, 50ft
Overhead Walking Lunges, 155/115lbs 50ft.
 

Annie Malone
06-20-2017

Warm-up:
1 minute tissue prep (calves, hammies, quads)
10 SLR with core activation
5 half kneeling rotation each leg
30 single unders

https://themovementfix.com/day-8-running-prep-and-upper-body-rotation/

Strength: 15min Clock
Redo your 5 rep max
GOAL 20 reps at your old weight!

Metcon:
10 round, each round for time, of:
Sprint 100m
Rest 1:30 between each Round
Record your fastest round
 

Annie Malone
06-19-2017 "Helen"

Strength:
Week 3 Squat Clean and Split Jerk
1x5 @ 75%
1x3 @ 85%
1x1+  @ 95%

Metcon:
3 Rounds for time of:
Run, 400m
21 Kettlebell Swings,1.5/1pood
12 Pull-ups
 

Annie Malone
06-17-2017 "Hero Rankel"

Metcon:
Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 225/155 lbs
7 Burpee Pull-ups
10 Kettlebell Swings, 2/1.5 pood
Run, 200 m

Annie Malone
06-16-2017

Strength/Skill:
Squat Clean & Split Jerk
3 reps @ 70% of 1RM
3 reps @ 80% of 1RM
3+ reps @ 90% of 1RM

Partner WOD:
As many rounds and reps as possible in 12 mins of:
In teams of two:
athlete one does hand stand push ups while athlete two takes a pair of dumbells 100 meters and leaves them there and runs back.
Athlete one then runs out and retrieves the dumbells while partner two does handstand push ups, continue with this pattern for 12 minutes.

Annie Malone
06-15-2017 "Open 15.5"

Mobility:
Coach Led

Warm-up:
High Kicks Down and back
15x Wall Balls
15x Good mornings with bar

Back Squat DeLoad
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM

Metcon:
27-21-15-9 reps, for time of:
Row Calories
Thruster, 95/65 lbs

Annie Malone
06-14-2017

Strength:
Squat Clean & Split Jerk:
3 reps @ 70% of 1RM
3 reps @ 80% of 1RM
 3+ reps @ 90% of 1RM

Metcon:
For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings, 1.5 pood
60 Sit-up (Abmat) 
70 Burpees

Annie Malone
06-13-2017 "2010 NW Regional Event 1"

Warm-up:
400m Wall ball Run
Lateral Lunge x10
15x Jumping Air Squats
15x Supermans
Warm-up Back Squat

Strength:
Back Squat 20 Rep Series
Minus 5lbs off your 5 rep MAX
or
Redo a back squat you could not complete

Metcon:
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders

Annie Malone
06-12-2017

Strength/Skill:

Squat Clean and Split Jerk
3 reps @ 70% of 1RM
3 reps @ 80% of 1RM
3+ reps @ 90% of 1RM

Metcon:

For 5 cycles: AMRAP in 3 mins of:
3 Shoulder-to-Overheads, 155/110lbs
6 Box Jumps
9 Hang Power Cleans, 155/110bs
Rest 1 min between each cycle.
For each cycle start where you left off.

Annie Malone
06-10-2017 "FGB"

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

CrossFit Yelm
06-09-2017

Strength/Skill Work:
Squat Clean and Split Jerk
1 set of 5 reps @
65% 1RM
75% 1RM
85% 1 RM
15 minute time cap
if you don't finish no worries just move on

Metcon:
Partner ANNIE
Switch when needed
100-80-60-40-20 reps of:
Double Unders
Sit-ups (abmat)

1 partner works
2 partner deadlift hold 185/155lbs
switch anytime or when the barbell is on the ground

CrossFit Yelm
06-08-2017

Mobility for 15 minutes as a group

Warm-up:
Coaches choice

Strength:
20 rep Back squat series
if your on track you will minus 10lbs from your 5 rep max

Metcon:
20 minute Amrap
20 Pull-ups
20 Back Rack Bulgarian Split Squats, 45/35lbs
20 meters Front Rack walking lunges 45/35lbs
20 Overhead Squats, 45/35lbs

CrossFit Yelm
06-07-2017 "Hero Coe"

Strength: 15 minute time cap
Clean & Jerk
1x5 at 65%
1x5 @ 75%
1x5 @ 85%

Metcon: Hero Coe
10 Rounds for time of:
10 Thrusters, 95/65lbs
10 Push ups (Rings)

CrossFit Yelm