What's Going On?

May 14, 2014

Warmup:

Coaches Choice

WOD:


"Brenton"
5 RDS
Bear Crawl 100'
Broad Jump 100'
**After each 5th Broad Jump complete 3 burpees
**Advanced wear a vest

Pandemic Barbell and Strength WOD:
EMOM 10:
 1 Snatch + 1 Snatch Balance + 1 OHS
1a) 5 x 3 Snatch High Pull
*Rest 60 sec
1b) 5 x 3 Snatch Grip Push Press 
2) 15 Rep Max Deadlift (add 5-10 # from last week)

May 13, 2014

Announcements:

Unfortunately, our kids room will be unsupervised during the 9am, and 10am WODs Tuesday. Please plan accordingly, and check for announcements as we return to a full schedule.

11 Days until the CrossFit Games SoCal Regionals! Make sure you come out and support the Pandemic Nation! Our Team has put in tons of work, and would love to see you all there!

Warmup:
3 rounds:
10 KB SDHP
10 KB Swings
10 Goblet Squats
1 Min Squat Stretch

Strength:
Accumulate 50 KB Snatch

**Heaviest with good form

May 12, 2014

Warmup:
10 Pullups
10 Push Ups
10 Inch Worms
5 Skin the Cats
Burgener x 3


Strength:

10-8-6-4-2 Walking Lunges (Barbell Overhead)


WOD:

"Amanda"
9-7-5
Muscle Ups
Snatch (Full) 135/95#


Cool Down:

100 Ab Mat situps for time

May 9, 2014

WARM-UP

500m Row or 400m Run
3 rounds
10 Good Mornings
10 Push Press
10 OH Squat
20 Sit-Ups

SKILL/STRENGTH
4RM Back Squat

WOD
"Fran"
21-15-9
Thrusters 95/65#
Pullups

Pandemic Strength and Barbell WOD:

Muscle Snatch 5 x 2

Snatch Ballance 5 x 2

20 RM Back Squat (Add 5-10 Lbs to last attempt)

 

May 8, 2014

Warmup:

1/2 Tabata Double Unders

1/2 Tabata Push Ups

1/2 Tabata Squats

1/2 Tabata K2E

WOD:

10 x 200m Sprints

or

10 x 250m Rows

or

10 x 20 Cal Airdyne

Rest 2:1

Cool Down:

Barbell Calf Smash

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