Workout of the Day (WOD)

Friday 2.24.17

Essentials: A. 12min EMOM 1.Two Arm Dumbbell Overhead Hold x 30 sec 2.Side Plank x 20 sec per side B. 3 Sets Each For Time: Back Squat x 10 reps 65% Dumbbell Burpee x 5 reps Run x 200 meters Rest 3min *Use Squat Rack Fitness: A. 12min EMOM 1.HSPU x 5 reps 2.Handstand Hold

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Thursday 2.23.17

Friday Night Throwdown weekly gym challenge: Accumulate 1 minute in handstand hold (feet on box, feet against wall, free standing) Essentials/Fitness/Performance: A. Mobility Supine Twist Right x 2min Supine Twist Left x 2min Twisted Cross x 2min Twisted Cross x 2min Single Leg Saddle Right x 2min Single Leg Saddle Left x 2min Pinwheel Right

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Wednesday 2.22.17

Friday Night Throwdown weekly gym challenge: Accumulate 1 minute in handstand hold (feet on box, feet against wall, free standing) Essentials: A. 7 Sets Hang Muscle Snatch x 5 reps PVC/ Training Bar/ Empty Bar On the 2min Or ADAPT B. Yearly Benchmark ‘Assessment WOD’ 8min AMRAP Row x 500 meters -Then- As many rounds of:

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Tuesday 2.21.17

Friday Night Throwdown weekly gym challenge: Accumulate 1 minute in handstand hold (feet on box, feet against wall, free standing) Essentials: A. 5 Sets Front Squat x 5 reps build in weight On the 2:30min B. 2-4-6-8-6-4-2 Deadlift 40% Dumbbell Shoulder to Overhead Hanging Knee Ups Fitness: A. 5 Sets Front Squat x 5 reps 75%

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Monday 2.20.17

Essentials: A. 15min EMOM 1. Support Hold on rings or Dip Bar x 20 sec 2. Bottom or Dip Hold on Parallettes x 20 sec 3. Dips on Parallettes x 7 reps B. 7min AMRAP Alternating Dumbbell Snatch x 40 total reps Box Jump Overs x 30 reps Goblet Squat x 20 reps Fitness: A.

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Saturday 2.18.17

Essentials: A. 3 Sets Deadlift x 7 reps 70%, 5 reps 77%, 3 reps 85% On the 3min Mark B. Yearly Benchmark “Clean Machine” Power Clean x 30 reps (choose a moderate to hard weight) 2 Score: 1. Unbroken touch and go reps 2. Total time *10min Time Cap* Fitness: A. 3 Sets Deadlift x

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Friday 2.17.17

Normal class times for 6 am, 9:30 am and 12:30 pm. The afternoon schedule will look like this. 3:00-4:00 Injury prevention workshop 4:00-4:30 WOD 4:30-5:30 Injury prevention workshop 5:30-6:00 WOD 6:00-7:00 Injury prevention workshop 7:00-7:30 WOD Essentials: A. Injury Prevention B. 10min AMRAP Inch Worm x 1 Burpees x 5 Dumbbell Step back Lunge x

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Around the Whiteboard: Israel Albarran

Certifications: Level 1 CF Trainer; ACE personal trainer Favorite WOD: 12.1 (7min AMRAP burpees) Favorite Lift: squat clean Deadlift: 415 Back Squat: 305 / triple 280 Snatch: 175 Clean and Jerk: 230 Favorite Food: pizza Favorite Movie: Elysium Favorite Athlete: Leo Messi Dream Job: CrossFit athlete or performance car mechanic Dream Vacation Destination: Greece Favorite

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Thursday 2.15.17

Essentials/Fitness/Performance: A. Mobility Seated forward Fold x 4 min Standing Straddle x 4min Frog x 2min Sumo Squat x 2min B. GOAT DAY 21min EMOM 1.Gymnastics Pushing movement or any part, for Example(HSPU,Handstand Hold, Ring Dip, Ring Push Up, Push Up, Ring Support Hold, …) 2. Low Weight Lower Body Pulling Movement, for Example (Deadlift,

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Wednesday 2.15.17

Essentials: A. 5 Sets 5 Power Snatch + 5 Overhead Squat PVC/Training Bar/Empty Barbell On the 2:30min B. 21-15-9 Goblet Squat Burpee to Plate Kettlebell Swing Fitness: A. 5 Sets Power Snatch x 5 reps 75% (Singles) On the 2:30min B. 21-15-9 Overhead Squat 115/75 Bar facing Burpee Kettlebell Swing 55/35 Performance: A. 5 Sets

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