6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

Coaches Corner

This Weeks Training – 2/29/16 – 3/4/16

Monday Skill/Strength Front Squats 5×5 – moderate weight here 65-70% WOD 5RFT 6 deadlifts 225/165 12 toes to bar Cool Down Coaches Choice Tuesday Skill/Strength 8 min EMOM 4 x hspu ( scale to dbell press) WOD 12 minute amrap 20 dubs (3:1) 6 push press 95/65 8 kb swing...
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Welcome to The Open – An Overview

                        Welcome to the 2016 CrossFit Games Open!!! If you are reading this you have either registered to participate or are considering doing so (hurry the hell up) which is very exciting but nerve...
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This Weeks Training – 2/22/16-2/26/16

Monday Skill/Strength Establish 1 RM Clean & Jerk WOD 2 min amrap 4 x toes to bar 4 x hspu rest 2 minutes 2 min amrap 6 x wall balls 6 x russian kb swings 70/55 rest 2 minutes 2 min amrap 8 x pushups 8 x medball cleans 20/14 Cool Down Coaches Choice Tuesday Skill/Strength...
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This Weeks Training – 2/15/16 – 2/19/16

Monday Skill/Strength Establish 1 RM Snatch WOD 15-12-9-6-3 chest to bar pullups ring dips pistols (left + right = 1 rep) Cool Down Coaches Choice Tuesday Skill/Strength 5 minutes of Chelsea EMOTM 5 pullups 10 pushups 15 squats WOD 4 RFT 30 dubs (3:1) 6 power cleans (155/105) 6...
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This Weeks Training – 2/8/16 – 2/12/16

Monday Skill/Strength Rope Climb Practice – accumulate 6 rope climbs per athlete. Concentrate on completing with minimal amount of pulls to reach top. WOD 5 min amrap 10 x kb swings 70/55 10 x abmats rest 5 minutes 5 min amrap 6 x push press 135/95 6 x pull-ups Cool Down...
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Fridays Training – 2/5/16

Skill/Strength Snatch warmup at 50% set 1@50%x10 set 2@60%x8 set 3@70%x6 set 4@75%x4 set 5@80%x2 set 6@90%x1 WOD 12 min amrap 20 x dubs 6 x front squats 155/105 6 x toes to bar Cool Down Coaches Choice
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Thursday’s Training – 2/4/16

Skill/Strength Goat Work 12 minutes to work a weak area. WOD Partners 16 min amrap Partner 1 rows 500m Partner 2 completes as many rounds as possible of 5 x pushups 10 x squats 15 x abmats Swap back and forth. Score is total rounds of bodyweight circuit completed.
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Wednesday’s Training – 2/3/16

Skill/Strength Power Clean warmup at 50% set 1@50%x10 set 2@60%x8 set 3@70%x6 set 4@75%x4 set 5@80%x2 set 6@90%x1 WOD 6 RFT 10 push jerks 95/65 10 back squats 95/65 Cool Down Coaches Choice
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Tuesday’s Training – 2/2/16

Skill/Strength deadlift warmup at 50% set 1@50%x10 set 2@60%x8 set 3@70%x6 set 4@75%x4 set 5@80%x2 set 6@90%x1 WOD 14.5 21-18-15-12-9-6-3 thrusters 95/65 burpees over bar Cool Down Coaches Choice
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