Wednesday’s WOD Sept. 30th

Warm-up: 0:00 to 5:00 Roxanne Song (burpees/ jumping jacks)   Mobility & Dynamics: 5:00 o 15:00 Trainers standard   Weightlifting (Skill): 15:00 to 35:00 Snatch Technique Work (Class together) Muscle Snatch from Just Below the Knee (Empty bar) 2 x 5 Power Snatch from the Power Position (Empty bar) 2 x 5 Squat Snatch from Power Position (Empty bar) 2 x 5   *rest 1 min between sets, class does together on trainers cue.   WOD: 35:00 to 60:00 MODERATE (sub 11-20 mins) CAT ONE/TWO: 45-30-15 reps (or seconds) for time of: GHD sit-ups Hip extensions L-sit hold (seconds) rings Plank

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September 29th, Tuesday’s WOD

September 29th, Tuesday's WOD  Warm-up: 0:00 - 3:00 500 m row/ .7 mile bike   Mobility & Dynamics 3:00 - 20:00 Trainers standard PVC pipe drill   Skill Work: 20:00 - 25:00 Junk yard dog   WOD (SHORT) : 25:00 - 40:00 CAT ONE: 4 rounds for time of: 15 box jumps, 36/30-inch box Run 400 meters   CAT TWO: 4 rounds for time of: 15 box jumps, 30/24-inch box Run 400 meters   CAT THREE: 4 rounds for time of: 15 box jumps, 24/20-inch box Run 400 meters The box jump height is decreased to maintain a fast cycle time. Ensure

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MONDAY’s WOD Sept. 27th

WARM-UP(class together): 300 m row 15 x ball cleans Dynamics & Mobility: trainers standard Time this should take: 0:00 - 20:00 SKILL WORK: rowing (proper form) cleans Time this should take: 20:00 - 35:00 WORK OUT OF THE DAY (sprint): CAT ONE: 25 row CAL 25 burpees over bar 25 hang power cleans 155/110# CAT TWO: 135/95# CAT THREE: 115/80# CAT FOUR: 20 row CAL 20 burpees over bar 20 hang power cleans 65/45# *this WOD is a SPRINT in our programming meaning it is meant to do in sub 5 minutes. Coaches need to make sure athletes are scaling

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Friday’s WOD – Sept. 25th

Conditioning: CAT ONE: For time: Run 1 mile w/ a weighted vest 100 Sit-ups 100 Back extensions Run 1 mile w/ a weighted vest *Mix and match back extensions and sit-ups as needed. CAT TWO: For time: Run 1 mile 100 Sit-ups 100 Back extensions Run 1 mile *Mix and match back extensions and sit-ups as needed. CAT THREE: For time: Run 1 mile 100 Sit-ups 50 Back extensions Run 1 mile *Mix and match back extensions and sit-ups as needed. Spend time warming up for the run by implementing a few running drills offered at crossfitendurance.com. Complete each run under 10 minutes or

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Thursday’s WOD Sept 24th

Thursday's WOD Sept 24th Conditioning: HERO WOD "Pike" - U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner. CAT ONE/TWO: 5 rounds for time of: 75-lb./55-lb.* thrusters, 20 reps 10 strict ring dips 20

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