W.O.D. – Workout of the Day


September 1 2014


Announcements

  • ATG Barbell Club is now FREE CLICK HERE
  • LABOR DAY SCHEDULE: 8am class, 9am class, open gym 10am-12pm, closed at 12pm

SWOD

Front Squat 5×8

TEAM WOD*

Teams of 3:

30 Burpees

60 KB Swings (53/35)

90 Air Squats

-3 Rounds-

Then

1 mile run

*Only 1 person working at a time, other two will rest/cheer on the working teammate

**1 mile run will be completed together, teams must cross finish line together with arms locked

August 28 2014


Skill: 15 mins to practice Double Unders

Benchmark WOD

“Annie”
50 Double unders (150 singles)
50 Sit-ups 
40 Double unders (120 singles)
40 Sit-ups
30 Double unders (90 singles)
30 Sit-ups
20 Double unders (60 singles)
20 Sit-ups
10 Double unders (30 singles)
10 Sit-up
-For time-

(20 min cap)

compare to: http://www.crossfit858.com/2013/07/july-26-2013/

Mobility

Calf smash on barbell/foam roller

August 25 2014


Programming note:  You all have been going hard for almost 9 months.  We have implemented squatting religiously every week, sometimes more than twice a week.  We have taken on: Wendler, tempo work, and most recently the grueling 20 rep program.  You have all gotten stronger not only in squats, but EVERYTHING.  Your Oly lifts have gone up, your presses have too.  I am proud.  But we need a break.  This week is a true “De-load” week, with no SWOD work.  We are focusing on our conditioning, along with emphasis on Mobility and recovery.  Note: this doesn’t mean the workouts are easy.  We are doing nothing heavier than 135/95/ and 53/35.  Next week, we pick it back up again with Snatches, Deadlifts, and some work with Front Squats and Jerks.

WOD

AMRAP 8min- Ascending ladder of:

Hang Squat Snatch (95/65)

Burpee Pullups

(1+1, 2+2, 3+3…. etc)

rest 3 min

AMRAP 8 min

5 STRICT Pullups

10 Sit ups

15 Air Squats

5 STRICT Pullups

10 Situps

15 Air Squats

200m run

Mobility Cool Down:

Shoulder Rotator Smash 1 min each side (251)

Shoulder Capsule Mobilization w KB 1 min each side (253)

August 21 2014


Announcments

  • Coach Mark’s message to the members: CrossFit 858 turns 3!! CLICK HERE

Mobility

Keg Drill

Banded Bottoms Up Hamstring

 

WOD

AMRAP 10

7 Deadlifts (225/155)

21 Double Unders

200m run

 

rest 3 min

 

AMRAP 5 min

8 Bar Facing Burpees

4 Power Cleans (135/95)

 

rest 2 min

 

AMRAP 3 min

Max Bar Facing Burpees