Sara Nelson

Monday 3.14.16 WOD

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Strength: Hang Power Clean Work -12 minutes. work up to a HS in the first 7 minutes, then drop down 50-60% and work on barbell cycling for the next 5 minutes.. looking to get in 3 sets of 3-5 reps. (Focus is on resetting the hook grip each time and maintaining a flat back position.) WOD: Teams of 2 must complete the following for time: 100 hang power cleans, 95/65 100 ball slam, 30/20# 100 sit ups 100 renegade rows 35/20# 1 renegade row = 1 push up / 1 right arm row / 1 left arm row The partners …

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Saturday 3.12.16 WOD

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CrossFit Games Open WOD 16.3 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 7 minutes …

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Friday 3.11.16 WOD

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Strength: A1 Bench Press; 8.6.4.8, rest 60 seconds A2 Single leg RDL x 8/side x 4, rest 60 seconds WOD: “Sweat Sesh” 90 sec. row @ 80% rest 30sec. 60 sec. AB @ 90% rest 30 sec. 30 sec. run @ max effort rest 2 minutes x4 rounds

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Thursday 3.10.16 WOD

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Strength: bulgarian split squats x 8/side x 3 sets WOD: For max reps/calories 45 sec. HPC **choose a weight that you can cycle for the 45 seconds 45 sec. box jump over, 24/20″ 45 sec. row for max meters rest 3 minutes x3 rounds

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Wednesday 3.9.16 WOD

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Strength: A. Clean and Jerk – 7-10 minutes of work… building B. Clean and Jerk cycling work; 5 minutes working of 3 TnG reps @ 40-50% of A (A and B should take 15 minutes) WOD: in front of a clock set for 18 minutes: minute 0-1:00 – amrap heavy thrusters minute 1:00 – 2:00 – amrap Calories on aB minute 2:00- 3:00 – amrap front squats @ same weight as thrusters minute 3:00 – 4:00 – amrap double unders (once you stop DU.. plank for rest of time) minute 4:00 -6:00 – Rest **you can scale the thruster up …

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Monday 3.7.16 WOD

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Strength: A. Hang Power Sn from the power position + OHSQ + Hang Snatch (7-10 minutes) for this when you catch the first power sn do not reset, just ride it down then reset for the next hang sqt snatch.. work on this complex for 7-10 minutes   WOD: 30 sec. sled push 15 sec. rest 30 sec. jump squat 15 sec. rest 30 sec. rope slam 15 sec. rest 30 sec. heavy farmers walk 15 sec. rest 30 sec. AB sprint 1 minute rest x5 rounds

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Saturday 3.5.16 WOD

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WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 …

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Friday 3.4.16 WOD

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Strength: A.1 Strict Press x 8×4 A.2 DL; 85×2-3×4   WOD: 30 sec. double unders 8 TnG PC – tough weight but ensure perfect form and work on cycling 30 sec. burpees over the barbell 30 sec. row or AB @ 95% effort rest time = work time x3 rounds finisher seated russian twist x 20 arch ups x 20 x3 rounds

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Thursday 3.3.16 WOD

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10 minutes to finish the following: 10 strict pull ups 15 pull ups 30 CTB pull ups 15 pull ups 10 strict pull ups amrap calories on rower in remainding time **can scale up to 5 rope climbs, 10 ring MU, 15 bar MU, 10 ring MU, 5 rope climbs -rest 5 minutes- 12 sec. aB sprint @ max effort rest 90 seconds x4

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Wednesday 3.2.16 WOD

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Skill: “flight simulator” in 15 mins unbroken double unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (or “junior sim”) 5-10-15-20-15-10-5   Teams of 2 must complete the following: 100m sled push @ 5/3 plates on top (switching every 20m) 100m burpee broad jump (switching every 20m) 100m Farmers walk, 70/55# per hand (switching every 20m) 100 Sit up to stand ups (switching every 10 reps and you can anchor feet)

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