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5/25/2017 CrossFit Sweat Angel Workout of the Day

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I: Briefing & Team Warmup

II: Coach-led skill/technique
*gobet squat
*back squat

III: WOD: w/partner (30 min cap)
Partner 1-Row
Partner 2- 5x BS (build to heavy 5 reps) + “Goat” (in time remaining after doing BS)
*Every 2 mins you and your partner will switch, partner 1 will back squat and partner 2 will row
*Continue to switch every 2 mins until 5,000m has accumulated on the rower

IV: Accessory:
A) GHD/Abmat setup-accum 50 reps
B) Glute Ham Raises/Med ball Rollouts-accum 50 reps

5/24/2017 CrossFit Sweat Angel Workout of the Day

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I: Briefing & Team Warmup

II: Coach led skill/strategy
-Push Press
-KBS
-Box Jump

III: HERO WOD: JACK
20 min AMRAP w/partner- 1 work/1 rest
10 Push Press  TH/RX: 115/75   FIT: choice
10 KBS                 TH/RX: 24/16      FIT: choice
10 Box Jump     TH/RX: 24/20      FIT: step up

IV: Accessory:
A) DL 3-3-3-3-3   *increase weight
———-OR———-
RDL 3-3-3-3
B) Hollow Rocks-accum 100/50 reps

5/23/2017 CrossFit Sweat Angel Workout of the Day

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I: Briefing & Team Warmup

II: Coach-led Skill & Strategy
-DB snatch
-Pullup
-Air Squat

III: WOD: 15 min Aerobic Work Zone
1) Assault Bike
2) Shuttle Run 50′
3) Ski Erg
**EMOM: alt moments each minute

1 MIN TRANSITION INTO…

TH/RX=10 rounds      Fit=6  rounds
4 DB snatch (alt arms)
8 Pullups
12 Air Squats
**GOAL= keep the same time split on each round!!

IV: Accessory:
A) Barbell RDL 4×8
B) Band Face-pull 3×20

5/19/2017 CrossFit Sweat Angel Workout of the Day

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Gals & Grapes tonight!!!!..see you lady Sweat Angels at 6pm for Wod & Wine!!

I: Briefing & Team Warmup

II: Coach led skill & strategy:
-Snatch grip DL *resetting each rep

III: Incline DB Press 5×7-increase weight

IV: WOD: 15 min AMRAP w/partner
30 Assault Bike Cals
20 WBS  TH/RX: 20/14    FIT: choice or gob sqt
10 Bench Press  TH: 205/145   RX: 185/125   Fit: choice
20 Russian KBS  TH: 32/24        RX: 24/16          Fit: choice/heavyish
30 DU                                                                                       Fit: 3:1 SU

IV: Accessory
A) Snatch grip DL 3×5-technique driven
B) Bulgarian Split Squat 3×10 ea. leg (choice weight)
C) Hollow Rocks-accum 100 reps

 

5/18/2017 CrossFit Sweat Angel Workout of the Day

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I: Briefing & Team Warmup

II: Coach-led Skill/Strategy
-Push Press (clean from the ground)
-Warm up to FS weight

III: 34 min EMOM…

Min#1-15:
min 0-1: FS x3 reps @ 80%
min 1-2: REST
min 2-3: FS x3 reps @80%
min 3-4: REST
…continue to alternate the FS/REST until min 15

Min#15-34:
min 15-16: Push Press from ground (can increase weight)
min 16-17: “goat” movement
min 17-18: Push Press
min 18-19: “goat” movement
…continue to alternate movements until min 34

IV: Accessory:
A) 3x ME T2B w/:90 sec break btw efforts
B) D-ball hold-accum 3 mins

5/17/2017 CrossFit Sweat Angel Workout of the Day

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I: Briefing & Team Warmup

II: Coach-Led Skill & Strength
*work up to a heavy/sub-max weight
TH/RX: 3 Hang Snatch
FIT: 3 Hang Clean

III: HERO WOD: “Michael”

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

3rds for time…
800m Run
50 Back Extensions     FIT: Good morning w/plate
50 Sit-ups      TH: GHD    RX: wtd. ambat    FIT: ambat
**may start at different movements in needed for equipment purposes

IV: Accessory
*with guidance from a coach, pick an area(s) that feels “beat up”
A) Foam Roll area(s) for 3 mins
B) Stretch area(s) for 3 mins

 

5/16/2017 CrossFit Sweat Angel Workout of the Day

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I: Briefing and Team Warmup

II: Coach-Led Skill & Technique
-MU
-DB Snatch

III: WOD: “American Curl”
3 rounds for time:
5 MU    TH: ring/bar     RX: Pullup    Fit: RR
10 DB Snatch (alt arms)  TH: 80/60    RX: 60/40    Fit: choice
15 Burpees
**one large set of MU, then regress to “easier” movement
**this is a sprint…go hard and fast

IV: Accessory:
A) Assault Bike- 5 min @ steady pace
B) Power Clean- 5×2 *climb in weight
C) SA DB Row 3×15

5/15/2017 Crossfit Sweat Angel Workout of the Day

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Monday is for NUTRITION… stay tuned to our Facebook and Instagram pages for your fat debunking myth…

I: Briefing & Team Warmup

II: Coach-led Skill/Strategy
-Back Squat
-Row
-Farmer’s Carry

III: WOD: 21 min EMOM- :40 sec work/:20 sec rest

min #1- Back Squat (from rack)  TH: 1.25 BW   RX: BW   FIT: .75 BW
min #2- ME calories on Row
min #3- 50′ Farmer’s Carry          TH: 32/24          RX: 24/16  FIT: choice
**try to keep the same # of reps of each movement for all 7 rounds
**should not have to rack the bar (BS) or drop the KB/DB (Farmer’s Carry), if so, lighten the weight

IV: Accessory
A) Strict Press 5×10 w/DB
B) YTI on crossover symmetry or incline bench
C) Hollow Rocks-accum 100 reps

5/12/2017 CrossFit Sweat Angel Workout of the Day

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FRIDAY is for fun…and flexing!…stay tuned to our Facebook and Instagram pages for some “flex Friday” highlights…

I: Briefing & Team Warmup

II: Coach-led skill/strategy
-MU on rings
-Bench Press

III: Bench Press: work up to a heavy triple

IV: WOD: w/partner…1 work: 1rest
15 min AMRAP:

5 Deadlift  TH: 315/225   RX: 275/195   FIT: choice
100m Run (together)
15 Bench Press  TH: 185/125   RX: 135/95   FIT: choice

V: Accessory:
3×15-20 Bicep Curls
3×15-20 Penally Row
**perform as a super set
then…
3.ME Strict Pullup -or- Elevated Ring Row
**rest :90 between efforts