1 Mar

Daily warm up plus
2 rounds of
-20 jumping jacks
-20 mt. Climbers (1 count)
-10 over head squats 45/35

WOD CrossFit Open 12.2
Men
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Women
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

If you are need to scale use below:

MEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

WOMEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

29 Feb

Daily Warm Up

Skill:
Max height box jump 1-1-1-1-1

WOD:
5 rounds of
-400 meter run
-20 slam balls

28 Feb

Daily warm up plus
2 rounds of
- 10 air squats
- 10 push ups

WOD
3 rounds of
-300 meter row
-20 wall balls
-10 burpees
* this is a modification of CrossFit Main site 26 Feb

27 Feb

Daily Warm

Skill:
Push press 2-2-2-2-2


WOD:
5 rounds of
-400 meter

25 & 26 Feb

Rest Days

24 Feb

Daily Warm up plus
2 rounds of
-400 meter run
-10 PVC over head squats
-10 push ups

WOD
15 min AMRAP
-50 ft walking lunges with 25/15(bumper or dumb bell)
-10 med ball cleans
-10 air squats

23 Feb

Daily Warm up
Plus 2 rounds of:
-20 air squats
-20 jumping jacks

WOD
CrossFit Games Open WOD 12.1
As many reps in 7 min of
- burpees

CrossFit Open workouts have started it not to late to join go to www.games.crossfit.com you have until Sunday to join.

22 Feb

Daily Warm up

Skill:
Front squat 3-3-3-3-3

WOD:
Dead Lift
1st min 1 DL
2nd min 2 DL
3rd min 3 Dl
So on until you can no longer perform the number of reps in the min.

21 Feb

Daily Warm Up plus
3 rounds
-10 push ups
-10 "V" ups
-10 star jumps

WOD
For time
Row 2000 meters
Or
Bike 2 miles

20 Feb

Daily Warm up

WOD:
"CrossFit Total"
1 rep max of
-shoulder press
-back squat
-dead lift

Or

20 min AMRAP
-50 jumping jacks
-40 air squats
-30 sit ups
-20 mountin climbers
-10 push ups

18 & 19 Feb

Rest Days
*reminder that this weekend at the Hampton Roads Convention Center the 3rd annual Sports Expo. Doors open at 9am-9pm. First CrossFit WOD kicks off at 9:30am!

17 Feb

Daily warm up

Skill:
Athletes choose
* pick a warm up and do it for 15 min

WOD:
"Annie"
50-40-30-20-10
-double unders
-sit ups

*for every one double under do 3 single if you need to scale.

16 Feb

Daily Warm Up Plus
3 rounds of
-10 push ups
-20 sit ups
-30 jumping jacks

WOD:
8 rounds of
-100 meter sprints
rest 90 sec

15 Feb

Daily Warm Up

Skill:
Turkish Get Ups

WOD:
"Helen Fell Down"
3 rounds for time
-400 meter run
-21 Kettle Bell Swings
-12 Burpees

14 Feb

Daily Warm Up Plus
2 rounds of
-200 single unders
-20 Abmat sit ups


WOD:
5 Rounds of
-10 dumbbell snatches (5R/5L)
-20 mountin climbers
-30 jumping jacks

13 Feb

Daily Warm Up

Skill:
Do 2 max sets of strict Pull ups


WOD:
For time
-400 meter run
-10 cleans
-400 meter run
-8 cleans
-400 meter run
-6 cleans
-400 meter run
-4 cleans
-400 meter run
-2 cleans

11 &12 Feb

Rest days/ make up a work out that you missed.

10 Feb

Daily Warm Up

Skill:
Thrusters 5-5-5-5-5

WOD:
-10 Slammer Balls
-5 Burpees
-9 Slammer Balls
-5 Burpees
-8 Slammer Balls
-5 Burpees
-7 Slammer Balls
-5 Burpees
-6 Slammer Balls
-5 Burpees
-5 Slammer Balls
all the way to
-1 Slammer Ball

-5 Burpees

9 Feb

Daily warm ups plus
1 mile run

WOD:
Goat WOD
This WOD you will pic a skill that you have the most trouble with and work on it. You may do an AMRAP or do sets of ??? Or x rounds xx reps. This day is so that you work on weaknesses.
Live hard
Juan.

8 Feb

Daily Warm Up

Skill:
Dead Lift High Pulls

WOD:
5 rounds for time of
-20 Back Squats 75lbs/55lbs
-10 Dead Lift High Pulls 75lbs/55lbs

* Remember as of tomorrow classes will be at the Aquatic Center.
-also I would like to congratulate Coach Arron from the 0630 class in the new addition to his family, Rebecca Brianna is a healthy 7lbs 13oz!!!!!!! 

7 Feb

Daily Warm Up Plus
3 rounds of
-10 push ups
-10 "V" ups
-10 star jumps

WOD:
20 MIN AMRAP
- 400 meter run
- 30 double under or 100 single jump ropes.
- 10 burpees on minutes # 5, 10 , 15 and 20

6 Feb

Daily Warm Up

Skill:
Weighted pull ups

WOD:
5 rounds of
-15 wall balls
-15 kettle bell swings


*due to Anderson Field House going through renovations we are going to be moving to the Aquatic Center 641 Tyler Ave starting on 8 February. All class times will remain the same. Locker rooms and showers will be available.
Thank you

4 & 5 Feb

Rest Days or Make Up a WOD that you missed this week!!

3 Feb

Daily Warm Up

Skill:
5 min of Double Under work

WOD:
21-15-9
-Push Press
-Burpees

2 Feb

Daily Warm up plus
2 rounds of
-10 PVC over head squats
-10 slammer balls

WOD:
5 rounds of
-100 single jump rope
-20 jumping lunges (10R/10L)
-10 Kettle bell swings

*due to Anderson Field House going through renovations we are going to be moving to the Aquatic Center 641 Tyler Ave starting on 8 February. All class times will remain the same. Locker rooms and showers will be available.
Thank you