2/14/18 QuickFit

Warm Up: 4 Mins
Tabata 20/10
In Place High Knees
Jumping Jacks
In Place Butt Kicks
Air Squats

Core Development: 6 mins
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
Arm Haulers https://www.youtube.com/watch?v=P4SBXSIwNpc

Technique Review / Workout Brief

Metcon: 12 Mins
3 Rounds
300 M Row
15 Med Balls Cleans
9 Ring Rows

 

2/13/18

Image may contain: 1 person, smiling, standing, sky, outdoor and nature

Happy 24th Birthday Coach Marie! Thanks for being a humble and amazing coach / athlete / human / hooligan!

Freedom WOD Classes

Warm Up: 5 Mins

1 Min @ each station:
Row – warm up pace
Slow Mountain Climber / Samson Stretch
Pendlay Rows – unloaded barbell

Row Intervals: 8 Mins

Partner Row Intervals – partner with similar paced athlete and alterante

8 Min AMRAP
Row For Cals (12/9)
*If performed alone take 1:1 rest*

Mobility & Technique: 10 Mins

Roll Calf 2 Min / Side
C&J barpath – 6 mins

Metcon: 13 Min

Happy 24th Birthday Coach Marie!

13 Min AMRAP:
3 Snatch (155/105)
4 OHS (155/105)
5 Shoulder to Overhead (155/105)
12 Box Jumps (24/20)*24 reps / round

Elite Competition Class – 1/16/18

1. On the 0:00…
3 Rounds:
27 Calorie Bike
21 Toes to Bar
15 Clean and Jerks (155/105)

2. On the 20:00…
3 Rounds:
500 Meter Run
20 GHD Sit-Ups
100′ Handstand Walk

3. On the 40:00…
1 Round:
50 Burpees
35 Sandbag Squats
20 Sandbag Over Shoulders

2/13/18 QuickFit

Warm Up: 2 Mins
400 m Row

Posterior Chain Development: 4 Mins
4 Min AMRAP
X Band Walks east/west
10 Single Leg KB RDL
5 Russian KB Swings

Technique Review / Workout Brief

Metcon: 16 Mins
Rotating Tabata 20/10
KB Deadlifts 70/53 or 53/35
Flutter Kicks
DB Floor Crush Press https://www.youtube.com/watch?v=wlJKG9UNblI
Box Jumps

 

2/12/18

Image may contain: 1 person, smiling, mountain, outdoor and nature

Happy Birthday Syd Kid!

Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds
10 Squats w/ 2 sec pause
10 Push Ups
5 Inchworms (no push up)
10 PVC Pass throughs

S&C EMOM: 12 Mins

8 Min EMOM
Odd: 6-12 Front Squats (155/105)
Even: 8-15 HSPU

Mobility: 10 Mins

2 Min / Side Roll Lats
Then 2 Supersets of:
10 PVC Banded Lat Press Downs
10 Banded 90/90s

Metcon: 12 Min

Happy 25th Birthday Sydney!

12 Min AMRAP
2 Bar MU
12 Push Ups
12 V Ups

Elite Competition Class – 1/15/18

1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

2. Low Hang Squat Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

3. Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

4. Muscle-Up Conditioning
12 Strict Ring Muscle-ups
15 Kipping Ring Muscle-ups
18 Bar Muscle-ups

5. Conditioning
1600 Meter Trueform Run
Directly into…
5 Rounds:
24 Calorie Row
16 Pistols (8/side)
12 Strict Handstand Push-ups

 

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 88%
*Set 6 – 1 rep @ 91%
*Sets 7-8 – 1 rep @ 94-96%

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 75-80%

C.
In 18 minutes, build to a 4-RM Back Squat

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4 reps @ 90-95% of your 4-RM weight

D.
Four sets of:
Glute Ham Raise x 8 reps
Supinated Grip Pull-Ups x 6 reps
Rest 30 seconds

2/12/18 QuickFit

Warm Up: 3 min
2 rounds or 3 mins
100 Row
10 Air Squats
8 Burpee with out push up or jump
6 Single Leg Broad Jump Squats
Core Development: 5 min
4 Rounds
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
15 Sec Rest

Technique Review / Workout Brief:

Metcon: 14 Min
7 Rounds
1 min Per Round
10 DB Hang Power Snatches (5 per arm)
Max DB Facing Burpees Over DB in the remaining time.
Rest 1 min

2/9/18

Image may contain: 1 person, smiling

Its Friday!

Freedom WOD Classes

Warm Up: 5 Mins

3 Rounds or 5 Mins
10 Push Ups
5 Jumping Lunges / Leg
5 Burpees
30 Second Torso Circles

Conditioning: 8 Mins

4 Round Rotating Tabata (45:15)
Burpees
Wallballs (20/14)

Mobility: 8 Mins

Leg & Hip Stretches

Metcon: 14 Min Cap

Versus Workout
2 Rounds / Athlete
16/12 Cal Row or Bike
M.E Front Rack Lunges (115/75)

Followed Immediately by:

2 Rounds / Athlete16/12 Cal Row BikeM.E Toe to Bars

Elite Competition Class – 1/12/18

1. Kipping Handstand Push-ups
For Time: 
12 Parallete Kipping Handstand Push-ups
18 Deficit Handstand Push-ups (4.5″/3″)
24 Kipping Handstand Push-ups (floor)

2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
rest as needed between

3. Conditioning
For Time:
21 – 15 – 9:
Bike for Calories
Thrusters (95/65)
Directly into…
15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)
Directly into…
12 – 9 – 6:
Burpees over Bar
Overhead Squats (95/65)
Row for Calories

4. Midline
For Time:
21-18-15-12-9:
Ski Erg Calories
GHD Sit-Ups

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jerk Dip x 3 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Every minute, on the minute, for 4 minutes (4 sets):
Front Squat + Jerk x 1 rep @ 30-40% of Jerk 1RM

The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.

B.
In 20 minutes, build to a 1-RM Clean & Jerk

C.
In 15 minutes, establish a 1-RM Front Squat

D.
Four sets of:
Dumbbell Push Press x 6 reps
V-Ups x 20 seconds
Rest 30 seconds

Build in weight as you go for the Push Press.

2/9/18 QuickFit

Warm Up: 3 Min
30 Sec Push Ups
30 Sec Shuttle Runs E-W
30 Sec Plate Jumps
30 Sec Samson Stretch
30 Sec Inchworms
30 Sec Mountain Climbers

Shoulder Development: 4 Min
2 Rounds
10-15 Banded Face Pulls
10-15 Banded W’s
10-15 Banded Lat Press Downs
Rest 30 Secs

Technique Review / Workout Brief:

Metcon: 14 Min
10-1
Bench Press 115/75
Row or Bike For Cals
Russian KB Swings 53/35

2/8/18

Tomorrow is the final day to place your order for the 2018 DNR Open Shirts. Register for a t-shirt or tank at the check in counter and specify orange or gray!

Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds or 5 Mins
10 DL – Unloaded Barbell
10 Power Cleans
10 Hand Release Push Ups
30 Second Inchworm
30 Second Cat Cow

S&C EMOM: 12 Mins

8 Min EMOM
Odd: 10-15 DL (225/155 or scale accordingly)
Even: 10-15 C2B Pull Ups or Jumping C2B

Mobility: 8 Mins

90 Sec / Side LAX Roll Traps
90 Sec / Side LAX Roll Lats

Metcon: 14 Min

3 Rounds For Time: 14 Min Cap
200 M Run
8 Power Cleans (135/95)
200 M Run
12 Ring Dips

Elite Competition Class – 1/13/18

1. Running
3 Rounds:
100 Meter Run
200 Meter Run
400 Meter Run
1:1 Work/Rest After Each Run

2. Power Clean and Jerk
On the Minute x 5:
3 Power Cleans (Climbing Weights: 60-65-70-75-80)
Rest 1:00
On the Minute x 5:
3 Push Jerks From Ground (Climbing Weights: 60-65-70-75-80)
Rest 1:00
On the Minute x 5:
1 Heavy Power Clean and Jerk (Athletes Choice on Weight)

3. Conditioning
As fast as possible, accumulate 75 Dumbbell Power Snatches within the interval scheme below:
In a 2:00 Window:
2 Rope Climbs (15′)
15/12 Calorie Assault Bike
AMRAP Dumbbell Power Snatches in Time Remaining (80/55)
Rest 1:00 between rounds

 

2/8/18 QuickFit

Warm Up: 3 Min
500 M Row

Core Development: 6 Min
Rotating ½ Tabata 20/10 (this will be 6 mins long)
V-Ups/Knee Ups
Russian Twist 15/10 plate
Flutter Kicks

Technique Review / Workout Brief:

Metcon: 12 Min
12 Min EMOM
Min 1: 8-10 Burpee Box Jump (modify to 5-7 Burpee BBJO if needed)
Min 2: 10 DB Push Press
Min 3: 15 KB DL

2/7/18

Image result for 17.5 crossfit open

Freedom WOD Classes

Warm Up: 5 Mins

3 Rounds or 5 Mins
8 Thrusters (unloaded barbell)
10 Floor Press
15 Double Unders or Singles

S&C EMOM: 12 Mins

8 Min EMOM
Odd: 6-10 Bench Press
Even: 12-20 Box Jumps

Mobility: 5 Mins

2 Min / Side LAX Roll Posterior or Anterior Shoulder

Metcon: 18 Min

17.5 Open Workout
10 Rounds For Time: 18 Min Cap
9 Thrusters (95/65 or Scaled 65/45)
35 DU or 35 Singles

Elite Competition Class – 1/10/18

1. Barbell Cycling
For Time:
15 Clean and Jerks (185/135)
Rest 2:00
12 Clean and Jerks (205/145)
Rest 2:00
9 Clean and Jerks (225/155)
Rest 2:00
6 Clean and Jerks (245/165)
Rest 2:00
3 Clean and Jerks (265/175)

2. Deadlift
Build to a Heavy Set of 3

3. Conditioning
“Marston”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees

4. Run Capacity
5 Rounds:
2:30 Light, 1:30 Hard
No rest between rounds

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Snatch
*Sets 3-4 @ 80% of 1-RM Snatch
*Sets 5-6 @ 85% of 1-RM Snatch

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Snatch + Hang Snatch x 1 rep @ 75-80% of 1-RM Snatch

C.
In 20 minutes, build to a 1-RM Hang Clean & Jerk

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Build over the course of the 3 sets.