Announcements:
SCHEDULE CHANGE:
Our Saturday 9am Class will be our only CrossFit Class, and our Barbell Club will move to 10:30am

Warm-up:
400m jog
The Saturday relay

2 or 3 teams
bear crawl
crab walk
lunge
broad jump
waiters walk
bottoms up walk
wheelbarrow
carioca
skipping
backwards run

Skills:
We’ll review all the movements in the warm up

WOD:
In pairs:

“Crain”

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135/95 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95/65 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20/14-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Coaches’ notes:
Saturday FUN DAY! We will help you scale, if necessary.

Warm-up:
400m run
joint rotation
3x
5 ring rows or ring pull ups
5 muscle up transitions
5 ring dips (assisted with feet)

Mobility:
partner bully

Skills:
Burpee muscle up:

WOD:
Taylor

4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

use a 20lb vest if you can

Coaches’ notes:
If you’ve got muscle ups, go RX. bBurpee muscle ups aren’t as hard as they sound.

If you don’t have muscle ups, but have ring dips and pull ups, lower the rings and do burpee muscle up transitions. The ring height should be high enough to force you to really jump and barely make the transition.

If you don’t have ring dips, do burpee pull ups with the pull up bar AT LEAST 6 inches out of your reach.

If you don’t have pull ups, do burpee ring rows, but make them challenging.

If you choose a scaled option, you SHOULD NOT be blazing through these.

DO NOT MAKE IT EASY ON YOURSELF!

Warm-up:
300 skips
3x:
perfect stretch across room
squat walk
frog walk
inch worm

Mobility:
squat prep

Skills:
Back squat

WOD:
Back Squat
5-5-3-3-3-1-1-1-1

Coaches’ notes:
Work up to the heaviest back squat your form will allow

Warm-up:
1000m row or 800m run
10 hip hinge, then
3x
10 deadlifts
10 push press
10 burpees over bar

Mobility:
lacrosse ball hip mobility

Skills:
clean and jerk

WOD:
“Fore”
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

Record your score as
Clean + Jerks, reps
Rowing, calories
burpees, reps

Coaches’ notes:
Start strong, hold on, and finish strong. This will be a test of your muscular endurance

Warm-up:
800m run
joint rotations
there/back of
bear crawl
crab crawl
inch worm
broad jump
20 sec hang from pull up bar
10 parallette push ups
10 parallette dips
10 cleans
10 front squats
10 thrusters
10 squat clean thrusters

Skills:
Squat clean Thrusters
Inverted Burpee:

Parallette shoot through with push up and dip:

WOD:
3 rounds, 1 min each of:
chest to bar pull ups
inverted burpee
squat clean thrusters 95/65
parallette shoot through (w/push up and dip)
50 m shuttle run
rest

Your score is the total number of reps in each movement

Coaches’ notes:
You’ll go for one minute as hard as you can on one movement, then move straight into the next movement. There will be no rest between movements, but there will be a 1 min rest between rounds.

Some of these are unfamiliar to you, so it will be fun to learn them and see how you can do!

Announcements:
Don’t forget to enter your scores for 15.5 in by 5pm today! No late entries will be accepted!

Warm-up:
400m run
joint rotations
10 frankenstein squats
60 sec handstand
Perfect stretch walk

Mobility:
Front rack mobility with PVC

Skills:
Front Squat
Handstand push up:

WOD:
Work up to a heavy 3 of front squats, then:

10 rounds for time of:
5 Front squats 185/125
5 handstand push-ups

Coaches’ notes:
Go rx’ed or as close to Rx’ed as possible on this one. Scaling on this one should be focused on reps, not weight or movement. If you have 3 hspu, but fail on 4, then scale to 3. Use the warm up to get yourself to a heavy set of front squats so you can figure out what you’ll do in the WOD.

Yoga class at 10AM.

Announcements:
Today we will have 9am class only, no 10am with extended warm up and multiple heats for 15.5

Barbell club will happen as normal at 11:15am.

WOD:
Open WOD 15.5

Warm-up:
400m run
joint rotation
10 hip hinge
10 1 legged kb deadlift per side
30 sec hang from pull up bar
10 ring rows
10 deadlifts
10 hollow/arch swings on pull up bar

Mobility:
BEFORE CLASS – do your favorite hamstring mobility

Skills:
Deadlift

WOD:
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:

1RM Deadlift

1,000 meter Row

Max rep pull-ups (without coming off the bar)

Coaches’ notes:
Pretty straight foward here. After the warm up, you’ll have about 45 mins to get through all three of these. Spend most of that time on the deadlift, leaving about 20 mins for the other two.

Announcements:
Open WOD 15.5 announced tonight at 5pm. We’ll be showing it live at the gym! Last one. Woo!

Warm-up:
400m run
joint rotation
10 reverse grip – wall facing overhead squats
perfect stretch 3x/side
20 sec bar hang
Ido squats
27 overhead squats
10 reverse grip – wall facing overhead squats

Mobility:
BEFORE CLASS – Roll out your thoracic spine

Skills:
Overhead squat

WOD:
Overhead Squat:
5 – 5 – 5 – 5 – 5 – 5 – 5

Then:

3 rounds for time of:
400m run
15 overhead squats 95/65 lbs

(10 min cut off)

Coaches’ notes:
We’re going to work your mobility and stability with the overhead squats….for the first part, start with an empty barbell and work your way up.

It feels awkward for most people, this is normal, just work on it and listen to your coaches today. You will feel better about the movement by the end!

Scale the second part down to 200m runs if you need to in order to finish within the time cap.