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Saturday

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WOD- Saturday 11/11/2017

Skill Session, 6-7 Minutes;
A. Pull-ups (3-3-3)
B. D-Ball Cleans (3-3-3)
C. Wall Balls (7-7-7)
Metcon
Veteran’s Day WOD
(With a Partner)

AMRAP 15;
-Row 500M
-50 burpees over the erg
-50 Wall Balls (14/20)

Rest 3 minutes

AMRAP 15;
-50 D-Ball Cleans (50/75)
-50 Pull-ups
-50 Sit ups

Friday

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WOD- Friday 11/10/2017

 

Skill Session
A. Muscle-ups (4 x 3-6)
  -Rings only
-Scale: CTB or chin over bar kipping pullups
B. Handstand Push-ups (5-5-5-5)
  -Today go for unbroken reps, scale up or down meet
C. Pistols (10-10-10-10)
 *Scaling progression;
-Pistol
-Heel elevated and/or plate press pistol
-Single squat to bench
-Single squat to medball

If you are good at pistols, work with a KB

Metcon
“Be on Time” 🙂

For Time;
-50 Pistols/ 75 SL squats to bench/ 120 Air squats
-40 Wall Balls (14/20)
-30 KB Swings (35/50)
-20 Reverse lunges (35/50)
-10 Headcutters (35/50)

Cap: 14

Do NOT drop a Kettlebell

Wednesday

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WOD- Wednesday 11/08/2017

Strength
Bent Over Row (8-8-8-8-8)
  -12 minutes, build to an 8RM
Pre-MetCon;
-3 D-ball cleans
-3 burpee box jumps
-4 DB Snatches
Metcon
3 Rounds For Max Reps;

-1 minute D-ball cleans (50/70)
-1 minute Burpee box jumps
-1 minute DB Snatces (35/50)

*Rest 2 minutes and repeat

Tuesday

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WOD- Tuesday 11/07/2017

Skill Session
A. Toes-To-Bar (3-3-3)
B. Dumbbell Power Cleans (5-5-5)
C. Box Jumps (5-5-5)
Metcon
AMRAP 7;
-15 KB Swings (50/70)
-15 T2B/ K2E
-5 burpee pullups*Rest 3 minutes

AMRAP 7;
-Row 15 Calories
-15 Pushups
-5 Burpee over erg

*Rest 3 minutes

Monday

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WOD- Monday 11/06/2017

Strength
1. Back Squat (5-5)
  -2 x 5 @ last week’s 5RM
-14 minutes
2. Romanian Deadlifts (RDL) (8-8-8-8)
  -Build to an 8RM
-8 minutes
Pre-MetCon;
2 Sets;
-7 Deadlifts
-2 B.O.B
Metcon
AMRAP 4;
-25 Deadlifts (115/185)
-10 Burpees over the bar

Saturday

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WOD- Saturday 11/04/2017

Strength
1. Back Squat (5-5)
  -2 x 5 @ last week’s 5RM
-14 minutes
2. Romanian Deadlifts (RDL) (8-8-8-8)
  -Build to an 8RM
-8 minutes
Pre-MetCon;
2 Sets;
-7 Deadlifts
-2 B.O.B
Metcon
AMRAP 4;
-25 Deadlifts (115/185)
-10 Burpees over the bar

Friday

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WOD- Friday 11/03/2017

 

Skill Session
A. Muscle-ups (4 x 3-6 UB)
  -Rings ONLY
-Scale: CTB, chin above bar kipping pullups
B. Handstand Push-ups (5-5-5-5)
C. Pistols (10-10-10-10)
  -Scale: single leg squat to bench/box
Metcon
EMOM x 9;
1- 3 MU/ 6 CTB
2- 5 HSPU/ 10 HRPU
3- 12 Pistols/ single leg squat to box/bench
@10:00

3 Rounds for Time;
-3 MU/ 6 CTB
-5 HSPU/ 10 HRPU
-12 Pistol/ single leg squat

Time cap: 15 (includes EMOM)
-Stimulus: all movements should be UB through EMOM

Wednesday- Athlete of the Month!!!

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WOD- Wednesday 11/01/2017

 

Strength
Bent Over Row (10-10-10-10-10)
 -Build to a tough 10RM
Metcon
“21-15-9”
-Deadlifts (95/135)
-Front Squats (95/135)
*30 DU/ 90 SU after each roundTime cap: 14

Athlete of the Month!

Maggie Steingraber-Pharr
Hometown: New London, WI
Age: 35
Occupation: Nurse Practitioner at SSM Health in Endocrinology
Married, Single, Looking?!?: Married and Mom of 2 kids ages 4 and

  1. What brought you to CrossFit/ Big Dane?

We recently moved back to Madison after being in Chicago for 10 years. After getting settled here, I was having a hard time fitting exercise into my daily routine. I work mostly with patients with diabetes and I wanted to be a good example of health for my family, patients, and my community. I had heard about Crossfit and thought it might be a good fit

2. What was your first impression? How has that changed?

When I first started I was pretty intimidated. The lingo and movements all sounded like a new language. However, once I got started everyone was so friendly and willing to help me that it made me feel comfortable.

3. What are you most proud of?

I am proud of myself for being persistent and making this fit into my life.

4. What’s your next goal?

I have never been able to do a pull up in my life and I would really like to be able to do one.

5. What’s your favorite Big Dane memory?

My favorite day was when I did my first wall supported hand stand. I’m sure it looked crazy but everyone cheered and it felt great to be part of a fitness community.