170831

Graham Creek house, Gulf Shores CrossFit – CrossFit

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170830

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretch

Halo

Leg swings-scorpion

30 Paused OH Squat PVC

4x

30 sec Plank

5 Plank Ups

100 m run

Shoulder Press (5-5-5-3-3)

Metcon (Time)

for time complete

50 KB Swings @ 70/53

200 DU

50 KB Swings @ 70/53

IWT

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

300m Row/ski

PVC stretches

Front Rack stretch

Spiderman- Sampson-Captain

2x

4 PVC squat Cleans

8 Jumping squats

12 Burpees

Metcon (3 Rounds for reps)

Interval Weight Training

Three separate intervals consisting of strength and conditioning pieces should maintain maximum intensity through out all intervals

Interval A

2 min Power Cleans @ 225/155

2 min Bar Facing Burpees

3 min rest

Interval B

2 min RDL @ 185/125

2min Wall Ball 20/14

3 min rest

Interval C

AMRAP 4 of

5 strict Pull UP

5 strict Dip

170828

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

high kicks-high knees-butt kicks-inch worm

Match Strikes

PVC stretches

2x

10 paused OH squat w/ PVC

20 crunchy frogs

200m run

Reverse Lunge (5-5-5-3-3 75%/80%)

With a barbell in a front rack position and tight core, step one leg back to a lunge position with knee touching the floor then return to starting position

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 thrusters 185/125

200 m run

10 Toe 2 Bar

170823

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

200 m run

PVC stretches

Dot Drills- 4 corners, hourglass, figure 8

spiderman-sampson-inch worm

3x

8 OH Squat presses (PVC)

6 burpees

2 rig bear crawls

Push Press (5-5-5-5-5)

1-Mile Run (Time)

Max Effort 1-Mile Run
rest 5 min between runs

1-Mile Run (Time)

Max Effort 1-Mile Run

IWT

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

300m row/ski

High Kicks-Power skips-banded side shuffle- Grape Vines

4x

30s plank

100 m run

Metcon (3 Rounds for reps)

Interval Weight Training

Inteval A

2min 2+1 Clean Pull ; Clean

2 min Rower/ Ski Max cal

3 min rest

Interval B

2 min Renegade row ( High Plank alt left and right DB/KB rows)

2 min 50 m Farmer Carry

3 min Rest

Interval C

AMRAP 5 min

8 T2B

8 HSPU (strict)

170821

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

High knee-Butt Kick- High KIck- Spiderman-Sampson

4 corner jump (dot drill)

2x

8 HRPU

30s HS hold

10 Paused OH PVC squat

200m run

3 min DU practice

Reverse Lunge (10-10-10-10-10 (5 left/5 right) @70%FS 90s Rest)

With a barbell in a front rack position and tight core, step one leg back to a lunge position with knee touching the floor then return to starting position

Metcon (AMRAP – Rounds)

Death By Snatches and Double Unders

with a 95/65# barbell perform

1 snatch and 10 Double Unders

at the top of each minute perform the complex adding 1 snatch and 5 double unders

IE (1+10/2+15/3+20/4+25….)

AB/Core work

complete 5 rounds of tabata Core work

Community Wod

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Spiderman-Sampson-Inch Worm-grape vine

Leg Swings

PVC stretches

6 pull ups

6 jumping squats

10 Hollow rocks

Metcon (Time)

Partner Wod

Switching every 2 min with partner

Row 3000m

(non working partner holds plank)

Switching every 10 reps

80 Box jumps

(non working Partner holds side plank alternating L and R each round)

Then…

90 Burpee Ball Passes

(30 middle; 30 Left; 30 Right)

perfromance: partner 1 passes ball to Partner 2, then Partner 1 completes 1 burpee, then partner 2 passes ball to partner 1 and completes 1 burpee

170817

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

400 m Run

PVC stretches

10 PVC OH squat

10 PVC OH walking lunge

8 Halos

5 Somersaults

5 left shoulder rolls

5 right shoulder rolls

With empty barbell

8x Hang Snatch Pull

8x 3 position snatch

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

170816

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

300m row

Spiderman-Sampson-Inchworm

PVC stretches

4x

30 sec plank

rig length Bear Crawl

Metcon (AMRAP – Reps)

30 min AMRAP of

30 Wall Ball 20/14

30 GHD

30 Pull Up

30 cal Row/ski

30 HRPU

30 T2B

30 Box Jumps 24/20

30 Dball Cleans (over the shoulder) 50/20

30 DU

RX+ = 100 #+ dball/ 25#+ wall ball/ 30″ box

RX+ female= Mens standards+