Bluelinealliance Crossfit
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CrossFit Training
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Box will be closed Saturday. 05/20/17.
Frank Medrano
Friday 05/19/17 WOD: Open Gym or, Benchmark WOD "Fran" (21-15-9) for time of : Thruster (65#, 95#) Pull up
CrossFit
Thursday 05/18/17 WOD: Dynamic Stretches (PVC Pipe) Warm-up "2 Rounds" 10 Dumbbell Snatch 5 Manmakers 20 Double Unders Strength "Clean & Jerk" (8 Minute EMOM) 1 Clean & Jerk (85% 1 Rep Max) WOD "12 Minute AMRAP" 4 Burpees Over Bar 2 Squat Cleans (105#, 185#) 2 Split Jerk (105#, 185#)
CrossFit
Wednesday 05/17/17 WOD: Dynamic Stretches (PVC Pipe) Warm-up "2 Rounds" 20 Calorie Row 20 Wall Ball Shots 20 Med Ball Sit-Ups WOD "5 Rounds" for time of : 10 Hang Power Clean (85#, 115#) 10 Wall Ball Shots (14#, 20#) 10 Toes to Bar
Frank Medrano
Tuesday 05/16/17 WOD : Dynamic Stretches (PVC Pipe) Warm-up "2 Rounds" 15 Ring Dips 15 Pull ups 15 Air Squats 200m Run Strength "Front Squat" 20 Reps @ (85#, 95#) 15 Reps @ (105#, 115#) 10 Reps @ (125#, 135#) 5 Reps @ (145#, 185#) 3-3-3 Max WOD "12 Minute AMRAP" of : 8 Front Squat (105#, 135#) 4 Weighted Barbell Box Step Ups (20"), (105#, 135#) 8 Push Press (105#, 135#) 4 Box Jumps (20" 24")
CrossFit
Monday 05/15/17 WOD : Dynamic Stretches (PVC Pipe) Warm-up "2 Rounds" of : 400m Run 20 Kettle bell Goblet Squats 20 Kettle bell Swings Partner WOD "2 Mini's" of : #1 "For Time" of : 10 Snatch (55#, 75#) 8 Snatch (65#, 95#) 6 Snatch (75#, 115#) 4 Snatch (85#, 135#) 2 Snatch (95#, 155#) *Each Partner has to complete all reps listed. (10-10), (8-8), and so on.... Rest 3 Minutes #2 "21-15-9" for time of : Partner Deadlift (205#) Synchronized Burpees
CrossFit
Saturday 05/13/17 Partner WOD 9:30 am
CrossFit
Thursday 05/11/17 WOD: Dynamic Stretches (PVC Pipe) Warm-up "Suicide Drills" (EMOM w/Twist) 1st minute - 1 Suicide / 1 Burpee 2nd Minute- 2 Suicides / 2 Burpees 3rd Minute - 3 Suicides / 3 Burpees 4th Minute - 4 Suicides / 4 Burpees Strength "Bench Press" 5 Reps @ (55#, 95#) 5 Reps @ (65#, 115#) 5 Reps @ (75#, 135#) 1-1-1-1-1-1 Max WOD "4 Rounds" 20 Plyometric Push-ups (45# Bumper) 10 Ring Dips 5 Handstand PushUps 3 Muscle Ups
CrossFit
Wednesday 05/10/17 WOD : Dynamic Stretches ((PVC Pipe) Warm-up "1 Round" 400m Run 40 Double Unders 200m Run 40 Bicycle Crunches (L+R=1) 100m Run 40 Mountain Climbers (L+R=1) WOD "10-9-8-7-6-5-4-3-2-1" for time of : Front Squat (105#, 135#) Burpee Over Bar
Frank Medrano
Tuesday 05/09/17 WOD: Dynamic Stretches (PVC Pipe) Warm-up "1 Round" 400m Row 30 Shoulder Press 30 Slam Ball Sit-ups (20#) Strength "Jerk" (Off Rack) 5 Reps @ (65#, 95#) 5 Reps @ (85#, 115#) 5 Reps @ (95#, 135#) 1-1-1-1-1-1 Max WOD "12 Minute AMRAP" 8 Wall Ball Shots (14#, 20#) 6 Snatch (95#, 155#) 4 Clean (95#, 155#) 2 Jerk (95#, 155#)
CrossFit
Monday 05/08/17 Partner WOD : Dynamic Stretches (PVC Pipe) Warm-up "3 Rounds" 20 Walking Lunges 20 Hand Release Push-ups 20 Double Unders Partner WOD "4 Rounds" for time of : 50 Kettle Bell Swings (36#, 53#) 40 Pull-ups 30 Burpee Box Jumps 200m Run (Together) *One partner working at a time except on run. Split reps as desired.
**Saturday 05/06/17** BOX WILL BE CLOSED.
Quiz
