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Tweener

Warm Up: jump rope warm up line drills Skill:  shoulder to overhead positioning and tech deadlift positioning and tech box jump tech and alternatives Skill Option: 8′ core focus: lateral KB swing 3×10 KB half moons 3×10 8′ shoulder health: KB lateral raise 3×12 bottoms up KB press 3×12 4′

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Open Week 2; Required Reading for Competitors

13.2, here we come! Please ensure that you understand the movements, rules, and range of motion. This can be done by watching the 13.2 video here. The Saturday heats have just been added to the calendar, so sign up now if you plan on doing it then. As before, show

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13.2

workout description: 13.2 10′, AMRAP: 5 shoulder-to-overhead 115/75 10 deadlift 115/75 15 box jump 24″/20″

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Brainiac

Warm Up: ladder drills Skill: cleans 5′ oly warm up 15′ for: 2×5 power clean, below-the-knee pause 3×5 hang power clean, work on cycle time Skill Option 5′ core focus: 10″ on 20″ off L-sit 10′ for: double KB clean tech+3×15 double KB clean 5′ for: KB renegade row, 2×12

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Skills and Strength

A little different type of class now that we are in the Opens; the group will warm up together and then split based on your focus. Athletes who wish to maximize their potential for the Games season will complete Strength+Skill Circuit; all others will do Strength+Team WOD!  Warm Up 2×15

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Spring Ahead

Great work on 13.1 last week! Forecast for 13.2: AMRAP, with a 99% chance of pain. Warm Up partner med ball warm up Skill: snatches 5′ Oly warm up 15′ for: 2×5 power snatch with below-the-knee pause; 3×5 power snatch. Skill Option: 5′ core focus: hollow-to-superman, 2′ on, 1′ off, 2′

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13.1

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! The lowdown: *sign up for your heats online *All athletes must be present at least 30′ prior to your start time! The SOUTH SIDE will be the designated warm up/cool down area.

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Preppery

Required reading for ALL Open participants Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up: shoulder DROMS buddy slam, 5×5 burpee technique Skill: snatches hit and catch drills power, split, or full: what’s best for you? Preppery  3′ row or

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13.1

Come in and do it full speed, or just play around with cycle time if you plan on hitting it Saturday. Make sure you read this!

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Open WOD 13.1 at All Classes Thursday!

Many of you who can’t make it on Saturday for the Open WOD have been trying to sort out when you’ll be squeezing the workout in beforehand. Let us make it easy for you: All day, every Thursday during the Opens, we’ll be running the workout of the week at

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