WOD 02/19/17

WOD: For time:
155/115 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24/20 inch box
15 Muscle-ups
40/25 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135/95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45/25 lb plate held overhead

Post WOD mobility: Athlete’s choice

Saturday 02/18/17

10:00 – 12:00 pm: Open Gym for all members who have completed Essentials Training.

11:00 – 11:45 am: Free Trial Class. Perfect for anyone who wants to try out CrossFit for the first time.

 

Scheduling Notes: Effective during this year’s Open, the following 2 classes are cancelled:

Monday 6:45 pm Mobility Class AND Friday 5:45 pm WOD

 

WOD 02/17/17

WOD: For time: 155/115 pound Squat Clean and Jerk, 30 reps

*The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Post WOD mobility: Foam roller to adductors, then, Couch stretch, 2 minutes each; Lizard pose, 1 minute each; Pigeon pose, 1 minute each; Happy baby stretch, 1-2 minutes

11:00 am Strength Class:
Lift: Floor press + 2 chains per side, heavy single

WOD 02/15/17

Skill work: Handstand push ups and stink bug technique and practice

 WOD: “Diane”
For time:
21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups

Post WOD mobility: Supine cross-legged glute stretch, Box prayer stretch, Rig hamstring stretch all 2 minutes each

1:00 pm Mobility Class: General stretching, lower extremity focus

WOD 02/14/17

WELCOME new members to Animas CrossFit: Andy Braun, Adam Brooks, Luca Giovannini, Jhett Gomez, Melissa Gonzales, Amy Harrell, Jessica Iudiciani, Lindsey McKenna, Bobby Spearman, and Katie Spearman. We are happy you have chosen Animas CrossFit to help you get closer to reaching your goals!

AND

WELCOME BACK: Chad Timmerman, Timothy Timmerman, Ben Cox, Iva Jehlickova, Zach Riley, Maranda Herrera, and Adriane Huff. We are so excited you are back working out with us again!

WOD: Front squat 3-3-3-3-3 reps

Post WOD mobility: Quad smash with roller, then 2 minutes couch stretch each side

11:00 am Strength Class: 
Lift: Bench press 9 x 3: 50% bar, 30% chain or band

WOD 02/13/17

WOD: Complete at Many Reps as Possible in 10 Minutes:
15 Snatches (115/75 lbs)
20 Deadlifts (115/75 lbs)
25 Box Jump Overs at 30/24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Post WOD Mobility: Saddle/bow pose with bands, 1 minute each arm; couch stretch, 2 minutes each; Rig Achilles stretch, 2 min. each

11:00 am Strength Class: 
Lift: Anderson front squat, heavy single

6:45 pm Mobility Class: General stretching, Lower extremity focus

WOD 02/10/17

WOD: “Hope” 
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Post WOD Mobility: Couch stretch, 2 minutes each; Lat. stretch on rig, 1 minute each; Lizard pose, 2 minutes each; Pigeon pose, 2 minutes each

11:00 am Strength Class:
Lift: Medium grip bench press + 20% chain, heavy single