5, 10, 100

Wednesday, March 20 2019

WOD: 5 rounds (NFT), 10 Turkish Get ups, 100 singles or 50 D/U’s

Gymnastics Prep: 3 rounds not for time: 5 single leg squats each leg, :30 L-Sit or knee tuck), 5 supine ring row with feet elevated if possible, 10 Kipping swings

Recovery: 100 walking lunge steps


Grind It Out

Tuesday, March 19 2019

Check Out What Kyle Cornett Says About OC's Sports Performance Program

WOD: 50/40 cal bike, 21-15-9 KB Snatch and HSPU(if no HSPU complete 2x KB Push Press), 500m ski. Complete for time

Strength: 9x3 Bench Press @ 75% of 1RM

Accessory: 2x20 Thumb down rear delt raises on each side

Recovery: 1x50 banded seated low rows


75, 50, 25

Monday, March 18 2019

Check Out What Kyle Cornett Says About OC's Sports Performance Program

WOD: For Time: 75 Wall Ball, 50 box jump overs 20”, 25 C2B Pull ups (use a band if necessary and get C2B, note this is the preferred method of scaling but isn’t all encompassing)

Strength: Convention deadlift off pins at just below the knee work up to heavy single

Accessory: Fundamentals

Recovery: 20 Cobra push ups


As Many Rounds As Possible

Friday, March 15 2019

Tonight is the fourth night of The CrossFit Open! We will start at 5:30 p.m. and finish up around 7:00 p.m. The fourth workout can be found here: https://games.crossfit.com/workouts/open/2019

See the 19.3 Recap Here

We will have you sign up into heats when you arrive. If you're not competing please come and cheer, high-five, fist-bump, motivate and encourage those that are!

Tonight's Theme is 80's Night!

Read About Tayla Wheeler's Experience In Our Sports Performance Program

WOD: Complete as many rounds as possible in 5 minutes of: 3 deadlifts 275/185 7 push presses 50/35

Strength: Work up to 3 rep seated pin press (either seated on floor or on bench)

Accessory: 3 rounds - :30 L-sit, 20 DB Tate Presses, 10 Louie push ups in power rack

Recovery: 1x50 banded tear aparts


10 Rounds, 30 Seconds

Thursday, March 14 2019

Read About Tayla Wheeler's Experience In Our Sports Performance Program

WOD: 10 rounds :30 seconds max effort row, bike or ski, rest 1:00

Strength: 5x5 back squat @ 75-80% of 1RM Back squat

Accessory: 4x10 AHAP KB Deadlift (think stiff leg - no forward knee position)

Recovery: 1x50 face down hamstring curls


Switching It Up

Tuesday, March 12 2019

Check Out What Jasmine Chapman Says About Our Sports Performance Program

WOD: 4 rounds not for time - ME Strict Pull ups - 25 MedBall “Punches”, 2 Lengths of training area farmers carry(down and back 4x), 1x length of training area low crawl (down and back)

Strength: 8x4 DB Floor Press

Accessory: 3x6 Feet elevated supine ring rows

Recovery: 1x100 standing banded pulls to face


Five 3-Minute Rounds

Monday, March 11 2019

Check Out What Jasmine Chapman Says About Our Sports Performance Program

WOD: Five 3-minute rounds of: 10 KB Front Squats 53/35 10 box jumps 36/30 Row for max calories Rest 3 minutes between rounds. Scale as needed

Strength: 1 rep zercher squat off pins(set pins at parallel, use fat bar or pad and stand up with weight) or 1 rep zercher

Accessory: 2x20 “groiners”

Recovery: 1x50 single leg glute ham bridges