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09/22/2017

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Placerville CrossFit – CrossFit

Warm-up

Line Drills 10M:

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

performed with empty barbell

WOD

MCSPICY (AMRAP – Reps)

AMRAP 4mins

7 – Power Cleans (95/65)

14 – Situps

Rest 4mins

AMRAP 4mins

7 – Power Cleans (135/95)

14 – Situps

Rest 4mins

AMRAP 4mins

7 – Power Cleans (155/115)

14 – Situps

09/21/2017

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Announcements

9/23 – Pub Cruise!!!

Placerville CrossFit – CrossFit

Warm-up

(05:00-15:00)

200 Meter Run

:30 Seconds Walkouts

:30 Seconds Air Squats

:30 Seconds Active Spidermans

:30 Seconds Active Samson

:30 Seconds Down Dog with Foot Pedal

100 Meter Run

:20 Seconds Walkouts

:20 Seconds Air Squats

:20 Seconds Active Spidermans

:20 Seconds Active Samson

:20 Seconds Down Dog with Foot Pedal

50 Meter Run

:15 Seconds Walkouts

:15 Seconds Air Squats

:15 Seconds Active Spidermans

:15 Seconds Active Samson

:15 Seconds Down Dog with Foot Pedal

Weightlifting

15:00-25:00

Bench Press (6-6-6-6-6)

Ascending

WOD

PUMP HOUSE (Time)

15-12-9-6-3:

HSPU

Pull-Ups

200 Meter Run following each round

09/20/2017

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Announcements

9/23 – Pub Cruise!!!

Placerville CrossFit – CrossFit

Warm-up

30 Second Rotations x 2

Active Spidermans

Active Samson

Inch Worms

Air Squats

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Hang Power Clean (EMOTM 0-5mins)

(2-2-2-2-2)

Ascending in weight every minute, so, if this is a brand new movement, start light and make small jumps, focus on form!!!

Front Squat (EMOTM 5-10)

Use the weight that you ended with on the Hang Power Cleans. Perform 5 reps every minute at the same weight. Your first rep can be a full clean or a power clean based on your goals and experience with this movement.

WOD

HEAD 2 TOE (AMRAP – Reps)

AMRAP 8min

10 Toes to Bar

10 Burpees

09/19/2017

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Announcements

9/23 – Pub Cruise!!!

Placerville CrossFit – CrossFit

Warm-up

05:00-10:00

200 Meter Run

10m Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms

3 Air Squats + Broad Jump

High Knees (20m)

Butt Kickers (20m)

Skip for Height (20m)

Weightlifting

15:00-25:00

Back Squat (5-5-5-5-5)

Ascending in weight, 10:00-20:00

WOD

30:00-50:00

SHRED IT (Time)

“Shred It”

80 Double Unders (2:1)

80 Air Squats

400 Meter Run

80 Kettlebell Swings (53/35)

400 Meter Run

80 Air Squats

80 Double Unders

Mobility

50:00-60:00

Couch Stretch and Foamroll

09/18/2017

By: 0

Announcements

9/23 – Pub Cruise!!!

Placerville CrossFit – CrossFit

Warm-up

1 Minute Jump Rope

1 Minute Active Spidermans

:45 second Jump Rope

:45 seconds Push-ups to Down Dog

:30 second Jump Rope

:30 seconds Air Squats

followed by…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

WOD

MIGHTY MOUSE (AMRAP – Rounds and Reps)

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30 Double Unders (2:1)

30 Toes to Bar

09/16/2017

By: 0

Announcements

9/23 – Pub Cruise!!!

Placerville CrossFit – CrossFit

Warm-up

:30 Seconds – :20 Seconds – :10 Seconds

30 seconds through all movements, then 20 seconds, then 10 seconds.

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Bootstraps

WOD

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

09/15/2017

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Announcements

9/23 – Pub Cruise!!!

Placerville CrossFit – CrossFit

Warm-up

2 Rounds:

30 Seconds Each

Active Spidermans

Active Samson

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

Barbell Warmup

performed with empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

WOD

SNAKE BITE (Time)

Option A:

For Time:

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

__________________

Option B:

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups

__________________

Option C:

For Time:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups