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clifton park bootcamp

Post WOD Nutrition -Chris Anderson

I chose a link from Crossfit New England as my article/source: http://crossfitnewengland.com/2013/02/20/thursday-2-21-13/ One of the changes I made within the last 6 months that I believe has helped to improve my performance was to start supplementing with protein post WOD.  
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Monday 122313

Strength: 1 RM Front Squat WOD "Satan's Whiskers"  3RFT:  10 C2B  10 Front Squats, 165/115  10 Burpees
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Tuesday 121713

WOD "Isabel" For Time: 30 Snatches (135/95)   Fitness 10 minute EMOM: Pull-up work   Sport 10 minute AMRAP 10 unbroken Chest to Bar pull-ups   25 Days of Christmas 2 minute AMRAP 10 Front Squats (45/35) 10 Push Press (45/35)  
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Monday 121613

WOD  12 minute AMRAP: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle ups   Fitness 7 minute EMOM: 2 Back Squats @80% 1RM   Sport Snatch Ladder 7 minute EMOM:  Power Snatch + Squat Snatch + OHS (Optional Work) Clean and Jerk Complex Work up to a he
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Sunday 121513

The Hopper is back for this Sunday! The WOD will be constructed by randomly picking movements from the hopper. Your coach will then put together the workout. Each class will have a different WOD. Come join Coach Dave this Sunday and see what the Hopper has in store for you!  
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Saturday 121413

Sport and Fitness   WOD For time: Teams of 3: One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches (75/55) 75 Thrusters (75/55) 75 Hang Power Snatches (75/55) Row 1500m (switch every 250m)  
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Friday 121313

WOD 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift (255/175) Burpee Box Jump (24/20) 15 minute time cap   Fitness 5 minute EMOM 50 Single Unders   Sport 5 minute AMRAP: 30 unbroken Double Unders   25 Days of Christmas Max Effort Pull-up bar hang *Both hands must be on
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Thursday 121213

WOD "HAIYAN" For time: 30 Front Squats (155/105) then, 9-6-3 reps of: Push Jerk (155/105) Bar Muscle ups   Fitness EMOM for 12 minutes 2 Clean and Jerks @ 70% 1RM    Sport EMOM for 12 minutes First 3 minutes:  4 Clean and Jerks, Heavy as possible Sec
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Wednesday 121113

WOD 10 minute AMRAP 5 Push Jerks (135/95)  5 Push-ups 5 Front Squats (135/95)   Fitness Handstand progression work   Sport Rest Day   25 Days of Christmas 10-9-8-7-6-5-4-3-2-1 Burpees Walking lunges  
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Tuesday 121013

WOD "Annie" 50-40-30-20-10 reps of: Double unders Abmat Sit ups 10 minute time cap Fitness and Sport 21-18-15-12-9-6-3 reps for time of: Unbroken Box Jumps (24/20)  Fitness: Each set must be done unbroken. It is recommended that you step down from each rep. Sport: Games
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