PSA: Mar 14, 2018 Coach's Challenge

• Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
• Plz be mindful of private/semi private sessions taking place :-)
• 6a, 7a, 330p (max 8 athletes ea session)  We start at 6a, 7a, 330p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things.
• Level I: :30 Static Hold
  Level II: 2x10' Rope Climb (touch n go ass to ass)
  Level III: 2x10' Rope Climb (no feet) ((touch n go ass to ass))
  Level IV: 4x10' Rope Climb no feet) ((touch n go ass to ass))

WOD: Mar 13, 2018

• Week 2: 2 Cl Pull + 2 P/C + 1 Cl = 1...50/3, 60/3, 70/2, 80/2, 90/2
  treat it as _ x 2+2+1
• 4 RFT: 400m, 15 Thrusters
  Alternate Run/Row on 400's, Thrusters should be done unbroken

WOD: Mar 12, 2018

• Week 2: 3 F/S + 1 Jerk = 1...50/3, 60/3, 70/2, 80/2, 90/2
  treat it as _ x 1
• AMRAP/8: 4 HPC + 6 BB Burpee + 8 Pull Ups

WOD: Mar 10, 2018

• Re-Test: btn Press (from split) set a 3RM number*
                OH Lunge (from split) 2 ea leg, set a number*
• * attempt to end higher than previous week*
• 16:00 Partner WOD: P1 works P2 rests...P2 works P1 rests
  150m C2, 10 WB, 5 Lateral Burpee over C2
   

WOD: Mar 9, 2018

• Week 1 B/P: 45/5, 55/5, 65/3, 75/3, 85/3
  *straight sets, nothing sexy about this one*
• AMRAP/20: 5 Burpee, 10 Pull Up, 15 TTB, 20 Alt Lunge, 25 A/S, 30 M/C, 350m C2
• 18.3 will go down at 7am 

WOD: Mar 8, 2018

• Week 1: 2 Cl Pull + 2 P/C + 1 Cl = 1...45/3, 55/3, 65/3, 75/3, 85/3
  *treat it as 3 x 2+2+1*
• EOMOM (10 cycles) 10 B/S <50% (based off 3RM)
• 18.3 will go down at 5:30pm &/or 6:30pm tonight
  18.3 will go down at 7am mañana
   

PSA: Mar 7, 2018 Coach's Challenge

• Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
• Plz be mindful of private/semi private sessions taking place :-)
• 7a & 4:30pm (max 8 athletes ea session)  We start at 7a & 4:30p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things.
• Level I: 30 Sit Ups & :10 L Sit
  Level II: 30 V Up & :30 L Sit
  Level III: OHS 1 @ 1 x BW & 1:00 L Sit
  Level IV: OHS 15 @ 1 x BW & 1:30 L Sit

WOD: Mar 6, 2018

• Week 1: 3 F/S + 1 Jerk = 1...45/3, 55/3, 65/3, 75/3, 85/3
  *treat it as 3 x 3+1*
• EMOM/8 = Ascending...1 Thruster : 2 Burpee
  i.e. min 1 = 1 Thruster & 2 Burpee, min 2 = 2 Thruster & 4 Burpee
• EMOM/8 = Ascending...1 AKBS : 2 Cal C2
  i.e. min 1 = 1 AKBS & 2 Cal, min 2 = 2 AKBS & 4 Cal
   

WOD: Mar 5, 2018

• Week 1: 3 pos Sn (hip - knee - floor = 1) 45/3, 55/3, 65/3, 75/3, 85/3
  *treat it as 3 x 1*
• 5 RFT: 8 D/L, 6 HPC, 4 Jerk, 200m Run
  **Jerk should be limiting factor, 70-80%?**

WOD: Mar 3, 2018

• Re-Test: 3 RM B/P
• A Metric Shit Ton of:
  Face Pulls, Band Pull Apart, Pull/Chin Up, Pendlay Row

WOD: Mar 2, 2018

• Re-Test: 2 Cl Pull + 2 P/C + 1 Cl = 1
  treat it as _ x 2+2+1
• EMOM/12:
  Min 1, 5, 9 = 12/10 cal C2
  Min 2, 6, 10 = 12 TTB
  Min 3, 7, 11 = 12 Box Jump
  Min 4, 8, 12 = 12 F/S

WOD: Mar 1, 2018

• Re-Test: 3 F/S + 1 Jerk = 1
• A DotCom WOD for ya..."Jackie":
• For Time: 1,000m C2, 50 Thrusters (45/33), 30 Pull-Ups

PSA: Feb 28, 2018 Coach's Challenge

• Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
• Plz be mindful of private/semi private sessions taking place :-)
• 7a & 5:30pm (max 8 athletes ea session)  We start at 7a & 5:30p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things.
• Level I: 50 A/S
  Level II: 100 A/S (B/S: 1 x BW)
  Level III: 10 Pistols (each leg) (B/S: 1 x 1.5xBW)
  Level IV: 25 Pistols (each leg) (B/S: 1 x 2xBW)

WOD: Feb 27, 2018

• Re-Test: 3 pos Sn (hip - knee - floor = 1) 
  treat it as _ x 1
• 4 RFT: 8 TTB, 5L/5R HPCS2OH, 12/14 cal C2