3/2/15 WOD

1)ME snatch 2)ME C&J 3)5 RFT 30 seconds pullups 30 seconds shoulder press, 95/65

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March 1, 2015

2/27/15 WOD

1)Shoulder mobility (Catalyst Athletics) Scapular retraction and extension Band pull-downs and pass-throughs PVC pullovers: overhand and reverse grip Round back PVC raise Downward dog 2)Handstand practice pirouettes: max number of 180 degree pirouettes in 10minutes 3)Rope climb max climbs in 10 minutes

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February 26, 2015

2/26/15 WOD

1)ME floor press 2)For time: 40 CCCT rollouts 40 double unders 40 wallballs, 20/14 30 CCCT rollouts 30 double unders 30 wallballs, 20/14 20 CCCT rollouts 20 double unders 20 wallballs, 20/14 10 CCCT rollouts 10 double unders 10 wallballs, 20/14  

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February 25, 2015

2/25/15 WOD

1)Snatch DE70 6×1 DE75 3×1 DE80 3×1 2)ME hanging clean 3)CCCT There & back for distance (32’ course) Any stop = 5 burpees

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February 24, 2015

2/24/15 WOD

CrossFit Total 1)ME back squat 2)ME shoulder press 3)ME DL (conventional)

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February 23, 2015

2/23/15 WOD

1)DE70 shoulder press, 12×3 2)”Cindy” AMRAP20 5 pullups 10 pushups 15 squats

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February 22, 2015

2/21/15 WOD

1)ME hng sqt snatch 2)ME hng pwr cln 3)5 min max reps: KB snatch, 55/33

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February 20, 2015

2/20/15 WOD

1)DE70 back squat, 12×2 EOS do 3 GHD raises 2)AMRAP20 25 sit ups 15 pull ups 10 thrusters, 95/65

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February 19, 2015

2/19/15 WOD

1)Ankle mobility: standing stretch w/band achilles barbell roll KB weighted knee 2)Shoulder mobility: Lacrosse ball Bands Roller w/barbell KB w/lateral distraction 3)AMRAP5 5 Squat cleans, 135/95 5 HSPU’s    

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February 18, 2015

2/18/15 WOD

1)ME shoulder press 2)ME bench 3)5rds 10 OH squats, 135/95 20 ring dips 10 box jumps, 24/20 After 5 rds are complete finish with 500M row

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February 17, 2015
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