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WOD

May 26th, 2016

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Friday May 27th

WARMUP: 400M Run 50′ Spiderman Lunge 20 Air Squats 50′ Inchworm 20 Air Squats HEAVY: * Work up to a new 5RM Back Squat INTENSITY: BUY IN- 1000M Row THEN- 2RDS 20- Med Ball Cleans 20/14# 20- KBS 1.5/1PD 20- OHS 95/65# 20-HSPU CASH OUT- 1000M Row  

May 25th, 2016

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Thursday May 26th

WARMUP: 8RDS Tabata DU HEAVY: BENCH PRESS SUPERSET- BENCH PRESS: 1X8@65%/1X6@75%/1X4@85%/1X4@90% *Immediately after each BENCH set, 5 seated L-Sit Ring Pulls using false grip INTENSITY: For Time: 30-25-15-10-5 Wall Balls K2E Stiff leg DL 95/65# GHD situp

May 24th, 2016

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Wednesday May 25th

WARMUP: Coach’s Choice HEAVY: FRONT SQUAT: 1X3@65%/75%/85% THEN- SPEED DEADLIFTS: 9X1@70% *Short rest in between 3-5 second MAX rest SKILL WARMUP: 4RDS 1 MIN. Elevated Reverse Plank- feet elevated on 20″ box 10 Deadbugs- Each side equals one-5 second slow release from top do not let limbs touch the ground INTENSITY: 16 EMOM Even- :40 […]

May 23rd, 2016

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Tuesday May 24th

WARMUP: 500M Row 100′ Bear Crawl  50′ Spiderman Lunge 10 Banded Good Morning 10 Resistance Band Pass thru- Using Green Band 10 Resistance Band Around the World- Using Green Band HEAVY: STRICT PRESS SUPERSET- STRICT PRESS: Using your new Training Max 1X5@70%/1X4@80%/1X3@85%/1X3@90% *Immediately after each PRESS set 5 STRICT pullups SKILL WARMUP: 10 EMOM 10 […]

May 22nd, 2016

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Monday May 23rd

WARMUP: “ROWLING” ROWLING is the name of the CrossFit Bowling Rowing game. The goal is to Row to exactly 100M however fast or slow you’d like but not over and not under the 100M mark. You will have 10RDS/10 Frames to get as close to 100M on the rower each time. At the end of […]

May 19th, 2016

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Friday May 20

**Congratulations to all you athletes who have new PR’s this week. You have worked hard to earn it. Today will be no exception, set a goal for your lifts and exceed! Hopefully by the end of today you will all have new 1RM to better base your training max percentages off of. Good Luck!!! INTENSITY: […]

May 18th, 2016

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Thursday May 19

WARMUP: Seated PVC pass thru PVC Around the World Inchworm Push-up Hanging Shoulder Rolls Arm Circles HEAVY: BENCH PRESS- *10 Min. to find true 1RM on Bench. Make sure you give yourself ample warm-up but do not warm-up til failure! SKILL WARMUP: 10 EMOM 10 False Grip Ring Row- Try to get your body as […]

May 17th, 2016

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Wednesday May 18

WARMUP:  Coach’s Choice- Activate those glutes!!! HEAVY: FRONT SQUAT- *10 Min. to find MAX Front Squat. **Make sure you do several warmup sets, 1×4@40%, 1×3@50%,1×2@60%,etc… ***Lead with elbows on the way up and control your breathing. SKILL WARMUP: Full Snatch- 3X3 @ 70% of 1RM Snatch High Pull from 4″ Blocks 3X3 @ 80% Snatch […]

May 16th, 2016

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Tuesday May 17

WARMUP: 2RDS 50′ Inchworm push-up PVC pass thrus – supine/prone grip PVC Around the World Hanging shoulder rolls HEAVY: STRICT PRESS SUPERSET- STRICT PRESS: 1X5@60%/65%/70%/70% *Immediately after each PRESS set MAX EFFORT strict pullups. Record total unbroken max. SKILL WARMUP: 8RDS Tabata L-Sit Support Hold on Rings-If needing to scale L-Sit then sub for a […]

May 15th, 2016

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Monday May 16

**WEEK 8 IS GOING TO BE CROSSFIT WICHITA TOTAL WEEK. THAT SHOULD BE HINT ENOUGH TO BUILD UP TO WHAT IS PLANNED FOR FRIDAY SO YOU WILL NOT WANT TO MISS. WE WILL BE TESTING OUT ON PREVIOUS BENCHMARK WODS, AS WELL AS TESTING OTHER STRENGTHS. WARMUP: 50′ Spiderman Lunge 12 Banded Good Morning 20 […]