WOD ARCHIVE


Friday March 9


Friday Schedule Reminder We will be performing Open Workout 18.3 in all classes today, including an 8pm class. Let's gooooooooooo!!!!!! ___________________________________________ Workout of the Day Warmup 5 minute Dynamic Stretch + 2-3 sets: 30 Double Unders/Single Unders10 Overhead Squats (build to workout weight)1-2 Ring Muscle Ups/Chin Over Bar Pullups8-10 DB Snatches1-2 Bar Muscle Ups/Chin Over Bar Pullups CrossFit Games Open W

Thursday March 8


Thursday Schedule Reminder We will be canceling our early morning classes (5am, 6am, 7am). Our first class will be 9am and we will have a regular schedule the remainder of the day. ____________________________________________ Workout of the Day Warmup 3 sets: 10 Overhead Squats10 Hip Extensions10 GHD Situps10 Strict Chinups (scale reps/sub 3-5 neg/15 ring rows)10 Strict Dips (scale reps/sub 3-5 neg/20-30 sec support hold) Prep T2B Pr

Wednesday March 7


Workout of the Day Warmup Dynamic Stretch + 7 Burpee Box Jump Overs 1 Rope Climb Prep Front SquatIn 5 minutes build to opening weight for Part 1 Set 1: 10 reps w/ empty barSet 2: 5 reps @ 40%Set 3: 4 reps @ 50%Set 4: 3 reps @ 60% Part 1 Front Squat5-5-4-4-3-3-2-2 Loading Guidelines: Sets 1-2: 5 reps @ 70-75%Sets 3-4: 4 reps @ 75-80%Sets 5-6: 3 reps @ 80-85%Sets 7-8: 2 reps @ 85-90% Control the descent, maintain position, stan

Tuesday March 6


Workout of the Day Warmup Row 150 meters1 minute Double Under practiceRow 150 meters15 Wall BallsRow 150 meters10 Power Snatch Prep Power SnatchIn 5 minutes build to starting weight for Part 1 Part 1 Every minute on the minute for 10 minutes perform: 1 Power Snatch @ 70-80% of 1RM If technique is solid, you can add weight every other set Part 2 For time: Row 500 meters150 Double UndersRow 500 meters75 Wall Balls (20/14)Row 500

Monday March 5


Week 2 of the Open is almost in the books! If you still need to perform the workout or are looking for one more shot at it on Monday, please email Dennis@crossfitgardencity.com and we'll plan accordingly. Don't forget to submit your scores by 8pm tonight at games.crossfit.com or through the CrossFit Games app. ____________________________________________ Workout of the Day Warmup Dynamic Stretch + Warmup Pullups Warmup HSPU + Sandb

Sunday March 4


Sunday Schedule Reminder 7am: CrossFit & Boot Camp 6pm: Open Workout 18.2/18.2A Heats ___________________________________________ Workout of the Day Warmup Dynamic Stretch + 10 Front Squats10 Presses10 Hang Squat Cleans10 Push Presses10 Squat Cleans10 Push Jerks Prep Squat Clean + Push Jerk2-3 sets of 5 reps of each movement Build to workout weight CrossFit.com WOD from December 15, 2017 In front of a clock set for 12 minutes: 1

Saturday March 3


Weekend Schedule Reminder This weekend we will be hosting a CrossFit Level 1 Seminar and will be operating on a modified schedule as follows: Saturday7am: CrossFit & Boot Camp6pm: Open Gym & Olympic Lifting Sunday7am: CrossFit & Boot Camp6pm: Open Workout Heats ___________________________________________ Workout of the Day Warmup Dynamic Stretch + 2 rounds:1 minute Double Under practice10 KB SwingsT2B Progession Training Co

Friday March 2


Weekend Schedule Reminder This weekend we will be hosting a CrossFit Level 1 Seminar and will be operating on a modified schedule as follows: Saturday7am: CrossFit & Boot Camp6pm: Open Gym & Olympic Lifting Sunday7am: CrossFit & Boot Camp6pm: Open Workout 18.2 Heats ___________________________________________ Workout of the Day Warmup 5 minute Dynamic Stretch + 2 sets: 1-2-3-4-5 DB Squats1-2-3-4-5 Bar-facing Burpees * A

Thursday March 1


Weekend Schedule Reminder This weekend we will be hosting a CrossFit Level 1 Seminar and will be operating on a modified schedule as follows: Saturday7am: CrossFit & Boot Camp6pm: Open Gym & Olympic Lifting Sunday7am: CrossFit & Boot Camp6pm: Open Workout Heats ____________________________________________ Workout of the Day Warmup 3 sets in 15 minutes: 10 Overhead Squats10 Hip Extension10 GHD Situps10 Strict Chinups (scale

Wednesday February 28


Weekend Schedule Reminder This weekend we will be hosting a CrossFit Level 1 Seminar and will be operating on a modified schedule as follows: Saturday7am: CrossFit & Boot Camp6pm: Open Gym & Olympic Lifting Sunday7am: CrossFit & Boot Camp6pm: Open Workout Heats ____________________________________________ Workout of the Day Warmup Dynamic Stretch + 2 sets: Run 200 meters10 Clean & Jerks Prep Clean & Jerk Set 1

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