04/08/2016

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Friday Fun!

Metcon

Metcon (Time)

Teams of 3-4

120 Pull Ups

120 Ground to OverHead (95/65)

120 Burpees

120 Deadlifts (same bar)

120 Box Jumps (24/20)

–30 minute cap –

Work can be split and completed in any fashion – Team members can work at same time, but cannot work on same movement at same time

04/07/2016

LaVernia CrossFit – CrossFit

Warm-up

Group Dynamic Warm Up (No Measure)

25 Jumping Jacks

10 Jumping Jack Arm Swings

4 Long Lunge

+elbow2instep

+twist&point

6 Lateral Lunge + hamstrings

10 Ski Skater Swings

4 Inchworm+5 PU+hamstrings

5 Arm circles Sm->Med->Lg

10 Arm Twist

Metcon

Metcon (Time)

In teams of 2:

60 Power Cleans

400m Run/OH Plate hold

60 Push Jerk

400m Run/OH Plate hold

60 Power Clean & Jerk

400m Run/OH Plate hold

60 Front Squats

400m Run/OH Plate hold

Bar RX 65/95 RX+95/135

Plate RX 35/45

04/06/2016

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Pvc pass throughs

Stretch

Mobility squats

Stretch arms

Stretch legs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

5 Burpees

10 T2B

15 KBS 35/53

20 Double Unders

04/05/2016

LaVernia CrossFit, LaVernia CrossFit – CrossFit

Warm-up

Cardio Warm Up (No Measure)

:30 sec each

March in place

Squat + Knee pull

Inchworm

Big Flutter Kicks

Hollow hold + knee squeeze

Push up + Child Pose

Windmill Turns

Downward Dog + Superman

Arm swings

Front Jacks

Metcon

Metcon (Time)

4 rounds

10 Pull ups

15 Air Squats

20 Wall Balls (14/20)

25 Ab mat Sit Ups

04/04/2016

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3-4 min cardio

Samson stretch

Quad stretch

Hamstring stretch

Pvc pass throughs

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes

10 Deadlift (185/135)

10 box jumps (24/20″)

10 Push ups

100 run

04/01/2016

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Friday Group Fun!

Metcon

Metcon (Time)

Partner WOD

5 RFT

20 in-unison situps

200m Run

20 Wallball Burpees

200m Run

20 Wallball Pass-overs (20)(14)

03/31/2016

LaVernia CrossFit – CrossFit

Warm-up

Group Dynamic Warm Up (No Measure)

25 Jumping Jacks

10 Jumping Jack Arm Swings

4 Long Lunge

+elbow2instep

+twist&point

6 Lateral Lunge + hamstrings

10 Ski Skater Swings

4 Inchworm+5 PU+hamstrings

5 Arm circles Sm->Med->Lg

10 Arm Twist

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

100m Run

14 KBS (35/53)

12 SDHP (65/95)

10 Thrusters (65/95)

8 Box Jumps (20/24)

03/30/2016

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder and back mobility

Metcon

Metcon (Time)

100 Abmat Sit-Ups

100 Push-Ups

100 Bent Over Row (55/75)

*you may divide up reps*

03/29/2016

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3-4 min cardio choice

3 rounds

100m run

10 Ring rows

10 Frog jumps

Metcon

Metcon (Time)

4 Rounds of:

10 Pull Ups

10 Deadlifts (85/115)

10 Hang Power Cleans (85/115)

200m Run

03/28/2016

LaVernia CrossFit – CrossFit

Warm-up

Cardio Warm Up (No Measure)

:30 sec each

March in place

Squat + Knee pull

Inchworm

Big Flutter Kicks

Hollow hold + knee squeeze

Push up + Child Pose

Windmill Turns

Downward Dog + Superman

Arm swings

Front Jacks

Metcon

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees