August 2016

August 2016

SEPTEMBER 2016 ATHLETE OF THE MONTH – CRYSTAL CORONADO

Congratulations to Crystal Coronado for being selected as September’s Athlete of the Month! After years of going to the gym taking a number of different type of classes, trying to find her fix, she eventually stopped going.  Her drive and desire had slowed down and needed something new.  Crystal heard about this thing called “CrossFit”

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“Elizabeth” and Snatches

WARM-UP: 3X: 20 Jumping jacks 10 Wall squats 10 PVC pass throughs :10 Ring support hold :10 Ring dip support hold Stretch SKILL: 8:00 EMOM Snatch Complex 1 Hang power snatch + 2 Power snatches WOD: “ELIZABETH” 21-15-9 Squat cleans(135/95) Ring dips

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“Lynne” and Handstand work

WARM-UP: 2x’s :30 Drills: Seal jumps Downward dog Arm circles (walk to bar) Bar hang Handstand hold Push ups SLSU SKILL: 10:00 EMOM M1- 200m Run M2- 25’+ HSW/3 wall walks WOD: “Lynne” (25:00) 5 Rounds of: 5:00 to complete the following: 1 Set of Max Effort Bodyweight bench press 1 Set of ME pull-ups

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Row and Tabata

WARM-UP: 200 M run Plyos Group stretch SKILL: Working with a partner: 4 X 500m Rowing time trial *Score is the slowest 500m row WOD: TABATA (:20 on/:10 off) Sit-ups Plate G2O Squats KBS

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Prep Your Legs

WARM-UP: Group Stretch Bring Sally Up (push-ups) WOD: Teams of 3 : 3 Rounds X 4 (24:00) 2:00 Rounds Alternating Reps R-1: Jumping Split Squats R-2: Everyone Holds Plank (3 Burpee Reward For Every Drop Done At End) R-3: 5 Cal AD Sprint R-4: Slam Ball Oblique Cash Out

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Share Your Reps

WARM-UP: Group Plyos Outside 1:00 Freestyle jump rope 12-1 Scale of single leg jumps 1:00 Double Unders WOD: Teams of 2: (35:00) 1600m Run (800m each) 100 Pull ups 200 Squats 300 DUs 800m Run (400m each) 50 Burpees 100 Sit ups 200 DUs at 35:00: rest 2:00 at 37:00 For time: 60 BSQ (135/95)

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Bear Complex In WOD

WARM-UP: PLYOS WOD: 22 min AMRAP: 400m Run 3 Bear Complexes -Clean -FSQ -STO -BSQ -Back to Overhead *cannot drop bar during complex. If athlete does, then complex is a fail and must restart complex. Standard increasing weight each round

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Ring Dip and Pull Up Skill Work

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: Couch Stretch (:30 each) M3: 10 Barbell Thrusters Monster walks 20 steps forward 20 steps backwards 20 steps left 20 steps right 10 Squats facing wall X 2 rounds SKILL: 3 Super Sets (10:00) 5 reps of Ring Dips: :02 hold at top of rings :02 hold at

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Barbell 3-Point Lunges

WARM-UP: PVC: 2x’s 10 Pass thru 10 Good Mornings 10 OHSQ Shoulder stretch Burgner WU SKILL: 12:00 Barbell 3-Point Lunge 5 x 3 each leg Lunge forward Lunge to the side Lunge backwards Switch legs Repeat 2 more times *increase weight each round WOD: For Time: (18:00) 4 Deadlifts (205/125) 8 Box Jumps (24”/20”) 6

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Open WOD 16.3

WARM-UP: 2x’s: 200m Run 10 Russ KBS 10 American KBS 10 Gob Squats 10 Slsu PVC Quick Burgener Warm-up WOD: OPEN WOD 16.3 7:00 AMRAP 10 Power Snatches (75/55) 3 Bar Muscle ups CASH OUT: 100 KBS for Time: *every time you break, perform 1 Shuttle run outside *Break = drop, stop swings, hold KB,

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