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06/23/2018

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Placerville CrossFit - CrossFitView Public WhiteboardWarm-up400m Jog Group Dynamic StretchMetconAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats15min Time Cap if doing solo. This can be done as a Team of 2 or for the competitive individual it can be done alone. Pace yourself, your must complete…

6/22/18

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Placerville CrossFit - BarbellView Public WhiteboardWarm-upGeneral Barbell (No Measure)2 Rds: 5 Back Squat 5 Good Mornings 5 Behind the neck PressWeightliftingPower Snatch + OHS (7x2+2)Behind The Neck Jerk (8x2)Back SquatWork to a heavy singleArm farm (3x)Single leg banded ham curls (3x10/10)

06/22/2018

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Placerville CrossFit - CrossFitMobility2min Cross Symmetry 1min/side "Couch"Warm-up500m Row 20m Bear Crawl 20m Stiff Leg Bear Crawl 20m 3x Air Squats + Broad JumpMovement Review3 Position Power Clean: Position 1 Bar at Pockets Soft Knee Bend Chest Slightly Forward -Establish 1st Position- 3 Hang Power Cleans Position 2 Bar Just…

6/20/18

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Placerville CrossFit - BarbellView Public WhiteboardWarm-upGeneral Barbell (No Measure)2 Rds: 5 Back Squat 5 Good Mornings 5 Behind the neck PressWeightliftingPower Clean (2x3, 4x2)Clean and Jerk (2x1+2, 5x1+1)Back Squat (8x2)**3 second decent, stand up fastGood morning + Snatch Push Press (5x4)Ring Rows (4x15)

06/20/2018

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Placerville CrossFit - CrossFitWarm-up20/side Leg Swings :20sec/side Calf Stretch 2 Rds NFT: 200m Run 20m Spiderman 10m Inchworm 5 BootstrapsWeightliftingBench Press (5-5-5-5-5)Build up to 75% of your 1 RMWODSIT TIGHT (AMRAP - Reps)AMRAP 4mins: 400/350m Row Buy-in: 21 - KB Swings (53/35) 21 - Abmat Situps -REST 4mins- AMRAP 4mins:…

06/19/2018

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Placerville CrossFit - CrossFitWarm-up3rds NFT: 10/8 Cal. Air Bike 10 PVC Pass Throughs 10 Controlled Kipping Swings 10 Pushup to Down DogMovement Review-Progressions for Handstand Walking, Wall Walks, Kick Ups, Single Foot Holds, Shoulder TapsGymnasticsHandstand Walk (10mins Skill Work)Spend 10 minutes working on progressions or finding your max distanceWODFLAPJACK (AMRAP…

06/16/2018

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Placerville CrossFit - CrossFitView Public WhiteboardWarm-upGroup Dynamic StretchMetconCAT AND MOUSE (Time)Teams of 2, For Time (25 Minute Cap): 800m Run Together 60 Box Jump Overs (24/20) 60 Power Cleans (135/95) 60 Burpees 60 Push Jerks (135/95) 60 Box Jump Overs (24/20) 800m Run Together

06/15/2018

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Placerville CrossFit - CrossFitView Public WhiteboardWarm-up2min/side Couch Stretch 2min/side Banded Shoulder Distraction then... 2 Steady Rds w/ an Empty Barbell: 5 Good Mornings 5 Back Squat 5 Thrusters 5 Stiff Leg DeadliftsStrengthDeadlift (2 x 5, 2 x 5, 1 x5)MetconMetcon (Time)For Time: 1K Row - Buy-In...then, 10.9.8.7.6.5.4.3.2.1 reps of: -…

6/15/18

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Placerville CrossFit - BarbellView Public WhiteboardWarm-upGeneral Barbell (No Measure)2 Rds: 5 Back Squat 5 Good Mornings 5 Behind the neck PressWeightliftingPower Snatch + OHS (2+2x5)Snatch (3x3, 4x2)Back Squat (7x4)*3 sec decent/stand up fastSnatch Extension (6x2)This should be at least 100% of your 1RM if not moreSingle leg calf raises (4x25/25)Bodyweight4…

06/14/2018

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Placerville CrossFit - CrossFitView Public WhiteboardWarm-up200m Jog, then... 20m Spidermans 20m Soldier Kicks 10m Alt. Air Squat 10m Cradle Stretch then... 2 Rds NFT: 10 PVC Pass Throughs 5/side Figure 8's 20m Bear Crawl 5 PushupsStrengthOverhead Squat (2 x 5, 2 x 5, 1 x 5)MetconMYSTERY SAUCE (Time)5 Rounds: 100m…