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2017 January'S ARCHIVE

  • Wed.2.1.17

    By CoachBo | In WOD | on January 31, 2017

    Warmup: ROM drills, dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD: 5 min clock: 25 banded push ups 400m run Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 400m run Max pull-ups more »

    CONTINUE READING
  • Mon.1.30.17

    By CoachBo | In WOD | on January 29, 2017

    Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps We’re lightening it up so you can focus on DEPTH and TEMPO. 20×1 WOD: 3 Rounds 10 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 50 wtd more »

    CONTINUE READING
  • Sun.1.29.17

    By CoachBo | In WOD | on January 28, 2017

    Warmup:  ROM, dynamic stretches, lateral lunges with lateral and medial stretch, walk the dog calf stretches, 10 burpee broad jumps, 15 inchworms WOD:  3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges Cooldown: hip opening stretches, roll out

    CONTINUE READING
  • Sat.1.28.17

    By CoachBo | In WOD | on January 27, 2017

    Warmup: ROM drills, dynamic stretches, 400m run, go through each of the movements and do 5 reps of each WOD: Filthy Fifty 50 Box Jumps, 24″ box 50 jumping pull-up 50 KB swings 50 walking lunges (50 steps) 50 knees to elbow 50 push press, 45# 50 back extensions 50 wall balls 50 burpees 50 more »

    CONTINUE READING
  • Fri.1.27.17

    By CoachBo | In WOD | on January 26, 2017

    Warmup:  ROM, dynamic stretches, lateral lunge with lateral and medial reach x 5 each side, 15 jumping squats, 800m easy pace run WOD: 10 Minute AMRAP 10 Pullups 30 Double Unders rest 3 minutes, then 15 Min AMRAP: 10 TTB 20 Box Jumps 30 Hand Plank Shoulder Taps Cooldown: Frog hip rocks x 10, low more »

    CONTINUE READING
  • Wed.1.25.17

    By CoachBo | In WOD | on January 24, 2017

    Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% WOD:  3 rounds for time: 5 Turkish get ups (ea side) 15 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll more »

    CONTINUE READING
  • Mon.1.23.17

    By CoachBo | In WOD | on January 22, 2017

    Warmup: ROM drills, dynamic stretches 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup to 85% of your 1RM Work: 10 x 3 reps with 60 – 90 seconds rest between sets WOD: “Nicole” – As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note more »

    CONTINUE READING
  • Sun.1.22.17

    By CoachBo | In WOD | on January 21, 2017

    Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 more »

    CONTINUE READING
  • Sat.1.21.17

    By CoachBo | In WOD | on January 21, 2017

    Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handrelease push-ups 10 Front Rack lunges (95/65#) 15 GHD sit ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Fri.1.20.17

    By CoachBo | In WOD | on January 19, 2017

    Warmup: ROM, dynamic stretches, 30 sec of jumping jacks, high knees and butt kicks, 5 pull ups, 10 push ups, 15 squats Test: CrossFit Baseline, For time 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups WOD:  15 Min AMRAP 5 Handstand Pushups 10 Jumping Lunges 15 Burpees Spend remaining time working on more »

    CONTINUE READING
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