12.2.16

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Warm up

3 rounds

  • 50ft bear crawl
  • 10 pvc pass throughs
  • 10 ohs
  • 10 bar kips

WOD

Metcon

5RFT

  • 12 ohs 135/95
  • 12 toes to bar

 

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12.1.16

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CrossFit FMS WOD:  

1.)  Warm-up

2 rds

  • 250m row
  • 30 jumping jacks
  • 10 back squats 45/35
  • 10 lunges

WOD: 

Strength:

Back squat

7×2

start at 70% and climb if possible

then

Metcon:

AMRAP 7

  • 10 sdhp 135/95
  • 20 walking lunge steps

 

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11.30.16

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https://crossfitlubbock.com/news/2016/11/29/metabolic-competence-awareness

Warm up

2 rds

  • 15 calories airdyne
  • 50 singles
  • 15 jump squats
  • 10 push ups

WOD

Strength/Skill

Pistol progressions/scales

  • single leg lateral step up
  • elevated heel (bumper plate/change plate)
  • weighted (light to offset)
  • banded

Metcon

4 RFT

  • 18 calories airdyne
  • 15 wall balls
  • 12 pistols (alterate legs)

REST 5 MINUTES

4RFT

  • 30 double unders
  • 15 kbs 53/35
  • 10 burpees
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11.29.16

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Warm up

3 rds

  • 10 calories airdyne
  • 10 good mornings
  • 10 btn presses (snatch grip)
  • 10 bar kips

WOD

Deadlift

5×3 start at 70% and climb if possible

Then

Metcon

  • 40 chest to bar pull ups
  • 30 power snatches 135/95
  • 20 burpees-lateral

 

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11.28.16

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Warm up

3 rds

  • 250m row
  • 30 jumping jacks
  • 10 rdl 45/35
  • 10 front squats

WOD

Strength

clean and jerk complex-establish a heavy complex of

1 clean + 1 hang clean + 1 jerk

then

Metcon

3 RFT

  • 500m row
  • 15 power cleans 95/65
  • 15 box jumps 24/20
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11.23.16

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Thanksgiving week schedule:

Wednesday- morning and lunch classes only

Thursday-Closed

Friday- 1 class only at 12pm 

Saturday- 9am yoga and 10am WOD

 

Warm up

2 rds

  • 200m run
  • 50 singles
  • 10 good mornings 45/35
  • 10 btn presses-snatch grip
  • 10 push ups

WOD

3 RFT

  • 500m row
  • 400m run
  • 30 double unders
  • 20 power snatches 75/55
  • 10 burpees
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11.22.16

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Thanksgiving week schedule:

Monday and Tuesday-normal class schedule

Wednesday- morning and lunch classes only

Thursday-Closed

Friday- 1 class only at 12pm 

Saturday- 9am yoga and 10am WOD

 

Warm up

400m run

3 rds

25 jumping jacks
10 jump squats
10 pvc pass throughs
25 band pull aparts

WOD

“Nasty Girls”

3 RFT

50 air squats
7 ring muscle ups (2 pull ups + 2 dips = 1 muscle up)
10 hang power cleans 135/95

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