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SCF_1APRIL15

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Apr 012015
 


Main – Sawtooth WOD

Warm-up

(No Measure)

5mins of double unders

advanced- 300 double unders

intermediate-150-200 double unders

beginner- you’ll be working on technique

-barbell hamstring smash- 1min per leg

-foam roll ankles-1min per side

2 rounds

-15 leg swings per leg

-15 romanian deadlifts

-10 banded squats

Gymnastics

Pistols

15mins of pistol skill work

-for those that have pistols,

5min emom of 10 pistols

followed by 5min emom of 10 weighted pistols. you choose the weight. this is skill work

-for those that can do pistols, but cant quite handle a high volume yet, you will do:

5min emom of 3 pistols per leg. rest 3mins, then do it again

-for those that cant do pistols, coach will work with you on the right progression

Metcon

Metcon (Time)

400m run

rest 1:1

800m run

rest 1:1

1mile run

rest 1:1

800m run

rest 1:1

400m run

Scaled option

200m run

rest 1:1

400m run

rest 1:1

800m run

rest 1:1

400m run

rest 1:1

200m run

Metcon (Time)

rowing option

500m row

rest 1:1

1000m row

rest 1:1

2000m row

rest 1:1

1000m row

rest 1:1

500m row

scaling option

250m row

rest 1:1

500m row

rest 1:1

1000m row

rest 1:1

500m row

rest 1:1

250m row

 Posted by at 12:00 am

SCF_31MARCH15

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Mar 312015
 


Main – Sawtooth WOD

Warm-up

SCF Snatch Warmup (No Measure)

Row 500m

Snatch Warmup:

2x through, first PVC, Then empty bar.

5 Reps each

Start Stretch (5 sec)

Snatch Press

Squat + Snatch Press (back thruster)

Snatch Balance

Mid Hang Muscle Snatch

Muscle Snatch

Weightlifting

Snatch (Find a 1RM)

Metcon

Metcon (Time)

15min cap

40-30-20-10

wallball shots 20/14

abmat sit-ups

 Posted by at 12:00 am

SCF_30MARCH15

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Mar 302015
 


Main – Sawtooth WOD

Warm-up

(No Measure)

-500m row or 400m run

-1min couch/pigeon/spiderman stretch

2 rounds

-50′ buttkicks

-50′ walking lunges

-10 banded back squats

Weightlifting

Back Squat (find a new 1 rep max)

Metcon

Metcon (Time)

2 rounds for time

100 double unders

25 kettlebell swings 53/35

20 box jumps 24″/20″

15 burpees

scaling

option 1- 75 double unders

option 2- 50 double unders

option 3- 30 double unders

 Posted by at 12:00 am

SCF_28MARCH15

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Mar 282015
 


Main – Sawtooth WOD

Warm-up

(No Measure)

Gadi will get you warmed up. giggity

Metcon

Metcon (Time)

for time

10 burpees

1000m row

30 wallball shots

25 toes to bar

10 burpees

750m row

40 wallball shots

20 toes to bar

10 burpees

500m row

50 wallball shots

15 toes to bar

 Posted by at 12:00 am

SCF_27MARCH15

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Mar 272015
 


Main – Sawtooth WOD

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

 Posted by at 12:00 am

SCF_26MARCH15

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Mar 262015
 


Main – Sawtooth WOD

Warm-up

(No Measure)

500m row or 400m run

-Barbell hamstring/hip adductor stretch (Jared will demo)

-20 PVC passthroughs

-20 PVC roundabouts

-10 push-ups

2rounds

-50′ buttkicks

-50′ toy soldiers

-10 banded front squats w/ bar

Weightlifting

Front Squat (4×2 @80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min amrap

12 Kb swings 53/35

24 double unders

 Posted by at 12:00 am

SCF_25MARCH15

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Mar 252015
 


Main – Sawtooth WOD

Warm-up

(No Measure)

15mins to get warmed up and ready to go

Metcon

Metcon (Time)

Mash up time!!

21-15-9-6-3

Thrusters 95/65

bar-facing burpees

rest 3mins

4 rounds

calorie row 20/15

15 pull-ups

rest 3mins

1 mile run

 Posted by at 12:00 am

SCF_24MARCH15

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Mar 242015
 


Main – Sawtooth WOD

Warm-up

(No Measure)

-400m run

-4mins Foam Roll Lats (2mins per side)

-20 PVC passthrough

-20 PVC roundabouts

2 rounds w/bar

5 hang muscle cleans

5 shoulder presses

5 push presses

5 split jerks

Gymnastics

Handstand Push-ups

working on technique

-hand placement

-strict

-15mins

Weightlifting

Split Jerk (70% 3×3, 75% 3×1, 80% 2×1)

Metcon

Metcon (Time)

4 rounds for time

-100m farmers carry w/ kb in each hand 53/35

-10 toes to bar

-15 medball clean wallball shots 20/14

-20 hand-release push-ups

 Posted by at 12:00 am

SCF_23MARCH15

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Mar 232015
 


Main – Sawtooth WOD

Warm-up

Warm-up (No Measure)

3min Double unders

1min couch stretch

1min pigeon

2 rounds

10 banded squats

10 push-ups

15 abmat sit-ups

Weightlifting

Back Squat (80% 4×2)

2-Position Clean (70% 3×2 complexes, 75% 2×1 complexes)

floor, mid-hang

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

 Posted by at 12:00 am

SCF_21MARCH15

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Mar 212015
 


Main – Sawtooth WOD

Warm-up

(No Measure)

Coach Josh.O has something planned for ya

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

 Posted by at 12:00 am