Happy new year!
Warm up
100 double unders
3 x 10 push ups
3 x 10 v ups
3 x 10 air squats
Skill: rope climbs
Wod: 14 Min AMRAP
5 Medball Cleans
8 wall balls
11 sit ups
Cash out: tabata low box jumps (no full extension req'd)
Monday, December 30, 2013
Sunday, December 29, 2013
30 Dec 2013
Warm Up:
One length each movement:
Hands overhead hop
Bear Crawl
Crab Walk front
Crab Walk backwards
Inch Worm
Walking lunge
High knee walk
SKILL: Hollow body holds/Superman holds/Kipping work on bar transition from hollow body to superman, generate movement from the shoulders keying on maintaining rigid body position
STRENGTH: Front Squat
7-7-7 Regular Same weight all through
4-4-4 3 sec Hold in bottom
WOD:
5000m row
Depending on class size, you may start with the wod and do skill work and strength after or vice versa.
One length each movement:
Hands overhead hop
Bear Crawl
Crab Walk front
Crab Walk backwards
Inch Worm
Walking lunge
High knee walk
SKILL: Hollow body holds/Superman holds/Kipping work on bar transition from hollow body to superman, generate movement from the shoulders keying on maintaining rigid body position
STRENGTH: Front Squat
7-7-7 Regular Same weight all through
4-4-4 3 sec Hold in bottom
WOD:
5000m row
Depending on class size, you may start with the wod and do skill work and strength after or vice versa.
Sunday, December 22, 2013
23 Dec 2013
Warm up:
Tabata row or skip
Squat therapy
Mobility - focus on shoulders
Skill: 3 sets max handstand hold
Modification 3 sets max wall plank hold, as high up the wall as is comfortable
WOD:
"AIRFORCE" - 20 min cap
20 reps each movement, emom drop and do 4 burpees
Thrusters
Sumo deadlift high pull
Push jerks
Overhead squats
Front squats
Tabata row or skip
Squat therapy
Mobility - focus on shoulders
Skill: 3 sets max handstand hold
Modification 3 sets max wall plank hold, as high up the wall as is comfortable
WOD:
"AIRFORCE" - 20 min cap
20 reps each movement, emom drop and do 4 burpees
Thrusters
Sumo deadlift high pull
Push jerks
Overhead squats
Front squats
Friday, December 20, 2013
21 Dec 2013
Warm Up:
Coaches choice
Shoulder mobility
Partner WOD:
Each team completes the following, one partner works while the other rests:
10 wall walks
20 T & B shuttles
20 Thrusters
20 T & B shuttles
30 Manmakers
20 T & B shuttles
40 KB Swings (american style)
20 T & B Shuttles
50 Cal row or airdyne
Coaches choice
Shoulder mobility
Partner WOD:
Each team completes the following, one partner works while the other rests:
10 wall walks
20 T & B shuttles
20 Thrusters
20 T & B shuttles
30 Manmakers
20 T & B shuttles
40 KB Swings (american style)
20 T & B Shuttles
50 Cal row or airdyne
Thursday, December 19, 2013
20 Dec 2013
Warm Up:
Dynamics
2 x 10 good mornings (dowel)
Hip mobility (roll out hams/glutes/quads)
Burgener warm up (oly)
High hang/hang/floor pull/muscle/dynamic with bar 2x2 each start position
Power: 4 x 1 Deadlift
OLY: 4 x 1 Snatch
15 Min EMOM 2 reps @ 80%
WOD:
Double Tabata Alternating movements:
Med ball cleans/Parallette hopovers
Dynamics
2 x 10 good mornings (dowel)
Hip mobility (roll out hams/glutes/quads)
Burgener warm up (oly)
High hang/hang/floor pull/muscle/dynamic with bar 2x2 each start position
Power: 4 x 1 Deadlift
OLY: 4 x 1 Snatch
15 Min EMOM 2 reps @ 80%
WOD:
Double Tabata Alternating movements:
Med ball cleans/Parallette hopovers
Wednesday, December 18, 2013
19 Dec 2013
Warm Up:
Dynamics
Squat therapy
Front Squat skill transfers with bar
POWER & OLY: 4 x 1 Front Squats
15 min EMOM 2 reps @ 80%
WOD:
8 MIN EMOM
1 t & b shuttle sprints
1 wall walk
Dynamics
Squat therapy
Front Squat skill transfers with bar
POWER & OLY: 4 x 1 Front Squats
15 min EMOM 2 reps @ 80%
WOD:
8 MIN EMOM
1 t & b shuttle sprints
1 wall walk
Tuesday, December 17, 2013
18 Dec 2013
Warm up:
Athletes choice, pick movements to prep you for baseline. Include:
Double unders or regular skipping
Inchworm
Scorpion/iron cross
Hip and shoulder mob
Wod:
Baseline
Skill: open gym
Athletes choice, pick movements to prep you for baseline. Include:
Double unders or regular skipping
Inchworm
Scorpion/iron cross
Hip and shoulder mob
Wod:
Baseline
Skill: open gym
Monday, December 16, 2013
17 Dec 2013
Warm Up:
Dynamics
T spine OH Smash
Tricep extension smash with bar or ball(p. 276)
Banded elbow extension (p. 281)
Anterior Compartment smash with ball (p. 265)
Barbell shoulder smash (p 266)
Dynamics
T spine OH Smash
Tricep extension smash with bar or ball(p. 276)
Banded elbow extension (p. 281)
Anterior Compartment smash with ball (p. 265)
Barbell shoulder smash (p 266)
Power: 4 x 1 Press
Oly: 4 x 1 Push Jerk
15 MIN EMOM 2 reps @ 80%
WOD:
3 x 2 min AMRAP with 1 min rest between:
Max metres row
Tabata L sit
Sunday, December 15, 2013
16 Dec 2013
Warm Up:
Dynamics
T spine OH Smash
Power stream focused Mob:
Tricep extension smash with bar or ball(p. 276)
Banded elbow extension (p. 281)
Anterior Compartment smash with ball (p. 265)
Barbell shoulder smash (p 266)
Oly Stream focused Mob:
Glute smash (p. 301)
Side hip smashing (p. 303)
Single leg flexion with ER bias (p 304)
Hip External rotation with flexion (p 307, 308, 309)
Burgener
3 x 2 each High Hang pull/muscle/dynamic Hang pull/muscle/dynamic Floor pull/muscle/dynamic
We are going for 1RM pr's this week, you are allowed 3 attempts in addition to the programmed lift
Power: 4 x 1 Bench Press (80/90/95/100)
Oly: 4 x 1 Cleans
15 MIN EMOM 2 reps @ 80%
WOD:
21-15-9 Burpees
9-15-21 Sit Ups
Dynamics
T spine OH Smash
Power stream focused Mob:
Tricep extension smash with bar or ball(p. 276)
Banded elbow extension (p. 281)
Anterior Compartment smash with ball (p. 265)
Barbell shoulder smash (p 266)
Oly Stream focused Mob:
Glute smash (p. 301)
Side hip smashing (p. 303)
Single leg flexion with ER bias (p 304)
Hip External rotation with flexion (p 307, 308, 309)
Burgener
3 x 2 each High Hang pull/muscle/dynamic Hang pull/muscle/dynamic Floor pull/muscle/dynamic
We are going for 1RM pr's this week, you are allowed 3 attempts in addition to the programmed lift
Power: 4 x 1 Bench Press (80/90/95/100)
Oly: 4 x 1 Cleans
15 MIN EMOM 2 reps @ 80%
WOD:
21-15-9 Burpees
9-15-21 Sit Ups
Friday, December 13, 2013
14 Dec 13
Warm Up:
Coach's choice
WOD:
Teams of four will work to complete the following, two people can work at the same time at the same movement (except rowing):
ROW 4000 m
100 Overhead Squats (65/95)
100 Burpees
Farmer walk - total combined weight of 1000 lbs must be moved t & b, can use kb or dumbbells but nothing bigger.
Fa la la la la la la la la.
Coach's choice
WOD:
Teams of four will work to complete the following, two people can work at the same time at the same movement (except rowing):
ROW 4000 m
100 Overhead Squats (65/95)
100 Burpees
Farmer walk - total combined weight of 1000 lbs must be moved t & b, can use kb or dumbbells but nothing bigger.
Fa la la la la la la la la.
Thursday, December 12, 2013
13 Dec 13
Warm Up:
Tabata Row
10 x Inch Worms
2 x 10 Good Mornings with Dowel
Shoulder Mobility (bands, dowels, ball/roller)
Squat therapy (Power)
OLY - Burgener (dowel) & High Hang/Hang/Floor barbell Pull/Muscle/Dynamic (2x each position)
POWER: 4 x 2 Deadlifts
OLY: 4 x 2 Snatch
12 MIN EMOM 3 Reps @ 70%
WOD:
3 min on, 1 min off at each couplet, work with a partner:
A: 10 Box Jumps / Partner holds wall squat
B: 10 Wall Balls / Partner does rolling squats
C: 10 SDHP (55/75) / Partner holds plank
Tabata Row
10 x Inch Worms
2 x 10 Good Mornings with Dowel
Shoulder Mobility (bands, dowels, ball/roller)
Squat therapy (Power)
OLY - Burgener (dowel) & High Hang/Hang/Floor barbell Pull/Muscle/Dynamic (2x each position)
POWER: 4 x 2 Deadlifts
OLY: 4 x 2 Snatch
12 MIN EMOM 3 Reps @ 70%
WOD:
3 min on, 1 min off at each couplet, work with a partner:
A: 10 Box Jumps / Partner holds wall squat
B: 10 Wall Balls / Partner does rolling squats
C: 10 SDHP (55/75) / Partner holds plank
Wednesday, December 11, 2013
12 Dec 13
Warm up:
10 T & B shuttle jogs
1 length Inch Worms
1 Length Crab walk (forward)
1 Length Crab walk (backwards)
1 wall walk (or wall plank hold)
Shoulder Mobility
Front Squat Skill transfers (with bar)
POWER & OLY:
4 x 2 Front Squats
(70%/80%/85%/90%)
12 MIN EMOM 3 Reps @ 70%
WOD:
5 Rounds of Cindy
5 Pull ups/10 Push Ups/15 Air Squats
Cash Out:
Tabata Superman/Hollow hold combo (one superman + one hollow hold= 1 rep)
10 T & B shuttle jogs
1 length Inch Worms
1 Length Crab walk (forward)
1 Length Crab walk (backwards)
1 wall walk (or wall plank hold)
Shoulder Mobility
Front Squat Skill transfers (with bar)
POWER & OLY:
4 x 2 Front Squats
(70%/80%/85%/90%)
12 MIN EMOM 3 Reps @ 70%
WOD:
5 Rounds of Cindy
5 Pull ups/10 Push Ups/15 Air Squats
Cash Out:
Tabata Superman/Hollow hold combo (one superman + one hollow hold= 1 rep)
Tuesday, December 10, 2013
11 Dec 2013
Warm Up:
3 rounds:
20 DU
10 Tuck Jumps
Squat therapy
Hip & Shoulder Mobility
Skill Work: OHS 5 x 5
Goal is to work on perfect form, so if that means a dowel, then dowel it is! You can go as heavy as your form allows, steady weight or increase every set. Coach will let you know if you can put weight/more weight on the bar.
WOD:
15 MIN EMOM:
1 length bear crawl
3 TTB
3 rounds:
20 DU
10 Tuck Jumps
Squat therapy
Hip & Shoulder Mobility
Skill Work: OHS 5 x 5
Goal is to work on perfect form, so if that means a dowel, then dowel it is! You can go as heavy as your form allows, steady weight or increase every set. Coach will let you know if you can put weight/more weight on the bar.
WOD:
15 MIN EMOM:
1 length bear crawl
3 TTB
Monday, December 9, 2013
10 Dec 2013
Warm up:
Dynamics
Pick 5 Mitch's
Shoulder mobility
10 up and down plank
1 wall walk
Power: 4 x 2 Press
Oly: 4 x 2 Push Jerk
12 EMOM 3 REPS AT 70%
Wod:
10 min AMRAP
5 T & B SHUTTLE SPRINTS
5 NEGATIVE RING DIPS (START AT TOP AND LOWER TO BOTTOM HOLD)
5 V UPS
Dynamics
Pick 5 Mitch's
Shoulder mobility
10 up and down plank
1 wall walk
Power: 4 x 2 Press
Oly: 4 x 2 Push Jerk
12 EMOM 3 REPS AT 70%
Wod:
10 min AMRAP
5 T & B SHUTTLE SPRINTS
5 NEGATIVE RING DIPS (START AT TOP AND LOWER TO BOTTOM HOLD)
5 V UPS
Sunday, December 8, 2013
9 Dec 2013
Happy birthday Coach Brandy!
Warm up:
Dynamics
Squat therapy (power)
Burgener w dowel
Oly with bar - 2 x high hang pull-muscle-dynamic
2 x hang pull-muscle-dynamic
2 x floor pull- muscle - dynamic
Power
4 x 2 bench press
Oly
4 x 2 cleans
12 EMOM 3 REPS @ 70%
Wod:
21-15-9
Back squat 50%
Kb swing (russian)
Warm up:
Dynamics
Squat therapy (power)
Burgener w dowel
Oly with bar - 2 x high hang pull-muscle-dynamic
2 x hang pull-muscle-dynamic
2 x floor pull- muscle - dynamic
Power
4 x 2 bench press
Oly
4 x 2 cleans
12 EMOM 3 REPS @ 70%
Wod:
21-15-9
Back squat 50%
Kb swing (russian)
Friday, December 6, 2013
7 Dec 2013
Warm Up:
Coach's choice
Skill Work: Kettlebell Swings
TGU
WOD:
Teams of two, work to complete together:
Partner can only work while partner is holding their pose:
100 Wall Balls / partner holds Downward Dog
200 Sitting Medball twists / partner holds Garland Pose
3000m row /partner holds Plank
400 DU / partner holds Boat Pose
50 Hang Cleans / partner holds Eagle Pose
Coach's choice
Skill Work: Kettlebell Swings
TGU
WOD:
Teams of two, work to complete together:
Partner can only work while partner is holding their pose:
100 Wall Balls / partner holds Downward Dog
200 Sitting Medball twists / partner holds Garland Pose
3000m row /partner holds Plank
400 DU / partner holds Boat Pose
50 Hang Cleans / partner holds Eagle Pose
Thursday, December 5, 2013
6 Dec 2013
Warm Up:
8 T & B Shuttle jogs
Pick three Dynamics (one length for each)
2 x 10 Dowel Good Mornings
10 each (alternating, 20 reps total) Hollow body hold, rollover to Superman hold (without letting feet or hands touch the floor), roll back to hollow body hold etc
Mobility
OLY only:
Warm up set with bar High Hang 2 x Pull-Muscle Snatch-Dynamic Snatch combo
Second warm up set same reps from Hang, third warm up set same reps from floor. Then get at 'er!
Power: 4 x 3 Deadlifts
OLY: 4 x 3 Snatch
10 MIN EMOM 4 reps @ 60%
WOD:
21-15-9
Calorie Row/Sit Ups
Cash Out: 100 DU's
8 T & B Shuttle jogs
Pick three Dynamics (one length for each)
2 x 10 Dowel Good Mornings
10 each (alternating, 20 reps total) Hollow body hold, rollover to Superman hold (without letting feet or hands touch the floor), roll back to hollow body hold etc
Mobility
OLY only:
Warm up set with bar High Hang 2 x Pull-Muscle Snatch-Dynamic Snatch combo
Second warm up set same reps from Hang, third warm up set same reps from floor. Then get at 'er!
Power: 4 x 3 Deadlifts
OLY: 4 x 3 Snatch
10 MIN EMOM 4 reps @ 60%
WOD:
21-15-9
Calorie Row/Sit Ups
Cash Out: 100 DU's
5 Dec 2013
Warm Up:
Dynamics
Squat Therapy
Front Squat Skill Transfers
Mobility
POWER & OLY:
4 x 3 Front Squat (60%/70%/75%/85%)
10 MIN EMOM 4 reps @ 60%
WOD:
Tabata Hollow Rocks (yes again)
Tabata Mountain Climbers
Dynamics
Squat Therapy
Front Squat Skill Transfers
Mobility
POWER & OLY:
4 x 3 Front Squat (60%/70%/75%/85%)
10 MIN EMOM 4 reps @ 60%
WOD:
Tabata Hollow Rocks (yes again)
Tabata Mountain Climbers
Tuesday, December 3, 2013
4 Dec 2013
Warm Up:
10 T & B Shuttles
Squat therapy
Mobility: Pigeon, Couch, InchWorm, T Spine smash, Trap smash (barbell)
Band mobility
Achilles stretch
Ankle rotations
Skill Work:
3 rounds 1 min on 1 min rest Plank Holds
3 rounds 1 min on 1 min rest Hollow Rocks
WOD:
30 MIN AMRAP Partnered Up, 1 person works, other rests, each partner group completes:
20 Good Mornings (35/45)
30 Box Jumps
40 Double Unders
30 Slam Balls
20 Pull Ups or TTB
10 T & B Shuttles
Squat therapy
Mobility: Pigeon, Couch, InchWorm, T Spine smash, Trap smash (barbell)
Band mobility
Achilles stretch
Ankle rotations
Skill Work:
3 rounds 1 min on 1 min rest Plank Holds
3 rounds 1 min on 1 min rest Hollow Rocks
WOD:
30 MIN AMRAP Partnered Up, 1 person works, other rests, each partner group completes:
20 Good Mornings (35/45)
30 Box Jumps
40 Double Unders
30 Slam Balls
20 Pull Ups or TTB
Monday, December 2, 2013
3 Dec 2013
Warm up:
8 t & b alternating jog & sprint
1 t & b inchworm (no push up)
1 t & b bear crawl
Hip mobility
Shoulder mob:
Scapular push ups
Scapular pull ups
10 shoulder pass thrus
10 shoulder press or push jerk w dowel
1 wall walk
Power:
4 x 3 press
Oly:
4 x 3 push jerk
10 min EMOM @60% 4 reps
Wod:
3 x 2 mins max reps at each station:
1 min rest btwn rounds
A: 5 kb swings / 10 sit ups
B: 5 Tuck jumps / 10 v ups
C: 5 jumping lunges / 10 pistol squats
8 t & b alternating jog & sprint
1 t & b inchworm (no push up)
1 t & b bear crawl
Hip mobility
Shoulder mob:
Scapular push ups
Scapular pull ups
10 shoulder pass thrus
10 shoulder press or push jerk w dowel
1 wall walk
Power:
4 x 3 press
Oly:
4 x 3 push jerk
10 min EMOM @60% 4 reps
Wod:
3 x 2 mins max reps at each station:
1 min rest btwn rounds
A: 5 kb swings / 10 sit ups
B: 5 Tuck jumps / 10 v ups
C: 5 jumping lunges / 10 pistol squats
Sunday, December 1, 2013
2 Dec 2013
Warm up:
Dynamics
Squat therapy
Burgener (oly)
2 x 1 min plank holds
Power:
4 x 3 (60%,70%,75%,85%) bench
Oly:
4 x 3 (same % as power)cleans
10 Min EMOM 4 reps at 60%
Wod:
Annie
Dynamics
Squat therapy
Burgener (oly)
2 x 1 min plank holds
Power:
4 x 3 (60%,70%,75%,85%) bench
Oly:
4 x 3 (same % as power)cleans
10 Min EMOM 4 reps at 60%
Wod:
Annie
Friday, November 29, 2013
30 Nov 2013
Warm Up:
Coaches choice
WOD:
PARTNER UP
One partner works while the other rests
2 mins total per station then rotate to next one
score is total reps:
Station 1: Box Jumps (Speed jumps, low box 12"/16", full extension at top not required)
Station 2: Tire Flips
Station 3: Pull Ups
Station 4: Double Unders
Station 5: Sit Ups
Station 6: Calories Airdyne
Coaches choice
WOD:
PARTNER UP
One partner works while the other rests
2 mins total per station then rotate to next one
score is total reps:
Station 1: Box Jumps (Speed jumps, low box 12"/16", full extension at top not required)
Station 2: Tire Flips
Station 3: Pull Ups
Station 4: Double Unders
Station 5: Sit Ups
Station 6: Calories Airdyne
Thursday, November 28, 2013
29 Nov 2013
Warm up:
3 rounds:
5 T & B Shuttle sprints
5 Frog Jumps
5 V Ups
Squat Therapy
Mobility
WOD:
10 MIN AMRAP:
10 Back Squat (45%-55%)
15 Leg Raises
Cash Out:
3 x 1 min Plank holds (60 sec rest btwn rounds)
3 rounds:
5 T & B Shuttle sprints
5 Frog Jumps
5 V Ups
Squat Therapy
Mobility
WOD:
10 MIN AMRAP:
10 Back Squat (45%-55%)
15 Leg Raises
Cash Out:
3 x 1 min Plank holds (60 sec rest btwn rounds)
Wednesday, November 27, 2013
28 Nov 2013
Warm Up:
Mini Skipping Circuit:
100 singles
25 Left Foot
25 Right Foot
100 bunny hop
25 Double Unders
3 wall walks
3 x 1 minute plank holds
1 min total hold time L-sit
3 x max handstand hold against wall (rest as long as you hold)
(modified: max wall plank hold)
Hip Mobility
Skill Work:
3 sets Handstand Bear Walk (off the box, walk one complete circle left and back again = 1 )
WOD:
A: 5 min AMRAP
5 Pull Ups
5 SDHP (95/65)
Rest 2 minutes
B: 5 Min AMRAP
5 Thrusters (95/65)
5 Rolling Squats
Mini Skipping Circuit:
100 singles
25 Left Foot
25 Right Foot
100 bunny hop
25 Double Unders
3 wall walks
3 x 1 minute plank holds
1 min total hold time L-sit
3 x max handstand hold against wall (rest as long as you hold)
(modified: max wall plank hold)
Hip Mobility
Skill Work:
3 sets Handstand Bear Walk (off the box, walk one complete circle left and back again = 1 )
WOD:
A: 5 min AMRAP
5 Pull Ups
5 SDHP (95/65)
Rest 2 minutes
B: 5 Min AMRAP
5 Thrusters (95/65)
5 Rolling Squats
Tuesday, November 26, 2013
27 Nov 2013
Warm Up:
15 T & B wall touch jog
5 Inch Worm
5 Iron Cross
5 Scorpion
Squat Therapy
MOBILITY:
Pick 10 additional mobility/yoga exercises, must include:
Pigeon
Couch
Garland Pose
WOD:
21-15-9
OHS (95/65)
V Ups
Cash Out:
Tabata Row
15 T & B wall touch jog
5 Inch Worm
5 Iron Cross
5 Scorpion
Squat Therapy
MOBILITY:
Pick 10 additional mobility/yoga exercises, must include:
Pigeon
Couch
Garland Pose
WOD:
21-15-9
OHS (95/65)
V Ups
Cash Out:
Tabata Row
Monday, November 25, 2013
26 Nov 2013
Warm Up:
Pick 10 Mitch's
3 x 25 DU
Mobility:
Achilles/ankles/calf
Shoulders
Hips
WOD:
5 x 500m row
rest 90 seconds btwn rounds
REST 5 MINUTES, THEN:
10 MIN AMRAP:
10 KB Swings
10 Box Jumps
10 Sit Ups
Pick 10 Mitch's
3 x 25 DU
Mobility:
Achilles/ankles/calf
Shoulders
Hips
WOD:
5 x 500m row
rest 90 seconds btwn rounds
REST 5 MINUTES, THEN:
10 MIN AMRAP:
10 KB Swings
10 Box Jumps
10 Sit Ups
Sunday, November 24, 2013
25 November 2013
Warm up:
Tabata row
Mobility: 20 mins
Pigeon
Garland pose
Couch stretch
T spine mobilisation
Trap release barbell
Band stretches
Ball rollout shoulders and hips
Cobra
WOD:
7 rounds:
7 hang power cleans (75/55)
7 ttb
Tabata row
Mobility: 20 mins
Pigeon
Garland pose
Couch stretch
T spine mobilisation
Trap release barbell
Band stretches
Ball rollout shoulders and hips
Cobra
WOD:
7 rounds:
7 hang power cleans (75/55)
7 ttb
Thursday, November 21, 2013
22 Nov 2013
Warm Up:
Dynamics
Squat Therapy
Mobility - Focus on hips and shoulders
Pick 10 off Mobility Wod whiteboard
GZ:
2 x 1 min V Ups
2 x 20 Leg Raises
2 x 35 Supermans
rest 30 sec then 2 min max sit ups
1 x 10 Box dips (or off dip station)
1 x 10 Pull Ups
15 MIN EMOTM 2 reps Deadlift
Power:
2-2-1-1 Deadlift
15 MIN EMOTM 2 reps @80%
OLY:
1-1-1-1 Snatch
15 MIN EMOTM @ 80%
WOD:
AMRAP 3 rounds 2 mins on 1 min off:
25 Double Unders
25 Sit Ups
COMPETITORS MOBILITY WOD:
On the whiteboard
Dynamics
Squat Therapy
Mobility - Focus on hips and shoulders
Pick 10 off Mobility Wod whiteboard
GZ:
2 x 1 min V Ups
2 x 20 Leg Raises
2 x 35 Supermans
rest 30 sec then 2 min max sit ups
1 x 10 Box dips (or off dip station)
1 x 10 Pull Ups
15 MIN EMOTM 2 reps Deadlift
Power:
2-2-1-1 Deadlift
15 MIN EMOTM 2 reps @80%
OLY:
1-1-1-1 Snatch
15 MIN EMOTM @ 80%
WOD:
AMRAP 3 rounds 2 mins on 1 min off:
25 Double Unders
25 Sit Ups
COMPETITORS MOBILITY WOD:
On the whiteboard
Wednesday, November 20, 2013
21 Nov 2013
Warm Up:
3 x 20 Double Unders
Couch stretch 2 x 20 - 30 sec hold each side
Pigeon 2 x 20 - 30 hold each side
Garland pose 3 x 30 sec hold
T spine oh smash
Ball rollout (shoulders and hip flexors)
Band stretches (hip floss and shoulders)
5 inch Worms
Iron Cross (10)
Scorpion (10)
Front Squat Skill Transfers
GZ:
2 x 1 min plank
2 x 1 min med ball twist
2 x 25 weighted sit ups
2 x 10 box jumps (or step ups)
2 x 10 side lunges
15 MIN EMOTM 2 Reps Front Squat
POWER:
2-2-1-1 Front Squat
15 MIN EMOTM 2 reps @ 80%
OLY:
1-1-1-1 Front Squat
15 MIN EMOTM 2 reps @ 80%
WOD:
8 x 200m row 60 sec rest btwn rounds
3 x 20 Double Unders
Couch stretch 2 x 20 - 30 sec hold each side
Pigeon 2 x 20 - 30 hold each side
Garland pose 3 x 30 sec hold
T spine oh smash
Ball rollout (shoulders and hip flexors)
Band stretches (hip floss and shoulders)
5 inch Worms
Iron Cross (10)
Scorpion (10)
Front Squat Skill Transfers
GZ:
2 x 1 min plank
2 x 1 min med ball twist
2 x 25 weighted sit ups
2 x 10 box jumps (or step ups)
2 x 10 side lunges
15 MIN EMOTM 2 Reps Front Squat
POWER:
2-2-1-1 Front Squat
15 MIN EMOTM 2 reps @ 80%
OLY:
1-1-1-1 Front Squat
15 MIN EMOTM 2 reps @ 80%
WOD:
8 x 200m row 60 sec rest btwn rounds
Tuesday, November 19, 2013
20 Nov 2013
Warm Up:
Tabata Row
Pick 10 Mitch's (must include scorpion, iron cross, and inch worm)
Burgener
Skill work: MOBILITY
WOD:
15 Cleans (135/95)
30 TTB
30 Jump & Touch (pull up bar or higher mark on post)
15 Push Press (45/35)
30 Double Unders
15 Jumping Muscle Up (sub is jump up into locked out top position in the rings and slowly lower into the dip, then reset, like a negative)
15 Thrusters (45/35)
30 Burpees
15 Pull Ups
15 OHS (95/65)
Tabata Row
Pick 10 Mitch's (must include scorpion, iron cross, and inch worm)
Burgener
Skill work: MOBILITY
- T spine overhead smash (roller & barbell)
- Trap smash (barbell resting on trap, active release)
- Bicep & Tricep smash (with ball on box, roll out)
- Lat rollout (roller and ball)
- Pigeon
- Garland Pose
- Cobra
- Downward dog
- Bar or ring hang with scapular retraction
WOD:
15 Cleans (135/95)
30 TTB
30 Jump & Touch (pull up bar or higher mark on post)
15 Push Press (45/35)
30 Double Unders
15 Jumping Muscle Up (sub is jump up into locked out top position in the rings and slowly lower into the dip, then reset, like a negative)
15 Thrusters (45/35)
30 Burpees
15 Pull Ups
15 OHS (95/65)
19 Nov 2013
Warm Up:
coaches choice
GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max Sit ups
2 x 15 Jumping Wall touches (or pull up bar)
2 x 15 Tuck Jumps
15 MIN EMOTM 2 reps Press (bar)
POWER:
2-2-1-1 Press (% off TRUE MAX weight)
15 MIN EMOTM 2 reps @ 80%
OLY:
1-1-1-1 Push Jerk
15 MIN EMOTM 2 reps @ 80%
WOD:
25-20-15
Wall Ball/Ring Rows
coaches choice
GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max Sit ups
2 x 15 Jumping Wall touches (or pull up bar)
2 x 15 Tuck Jumps
15 MIN EMOTM 2 reps Press (bar)
POWER:
2-2-1-1 Press (% off TRUE MAX weight)
15 MIN EMOTM 2 reps @ 80%
OLY:
1-1-1-1 Push Jerk
15 MIN EMOTM 2 reps @ 80%
WOD:
25-20-15
Wall Ball/Ring Rows
Sunday, November 17, 2013
18 Nov 2013
Warm Up:
Dynamics
Squat Therapy
Shoulder Mobility
Burgener (oly)
*THIS WEEK YOU WILL BE ALLOWED TO ATTEMPT A NEW PR*
GZ:
2 x 1 min Plank
2 x 20 Med ball twist
2 x 25 weighted sit ups
2 x 15 Front Rack weighted barbell lunges (45/65)
2 x 10 Broad Jumps
POWER:
2-2-1-1 Bench
(80%-90%-95%-100%)
1 set (3 attempts) at one true max rep (try only one weight, if you succeed, do not increase load or continue with other reps. If you PR on the first attempt, shut it down)
15 MIN EMOTM - 2 reps at 80%
OLY:
4 x 1 Clean
(80%-90%-95%-100%)
Same attempt for PR rep
15 MIN EMOTM 2 reps @ 80%
WOD: (ALL)
20 MIN AMRAP (reduce if running out of time)
7 HSPU (box)
7 Thrusters (95/65)
7 K2E
7 Deadlifts (50%)
7 Burpees
7 KB Swings
7 Pull Ups (Band=strict, unbanded = kip)
Dynamics
Squat Therapy
Shoulder Mobility
Burgener (oly)
*THIS WEEK YOU WILL BE ALLOWED TO ATTEMPT A NEW PR*
GZ:
2 x 1 min Plank
2 x 20 Med ball twist
2 x 25 weighted sit ups
2 x 15 Front Rack weighted barbell lunges (45/65)
2 x 10 Broad Jumps
POWER:
2-2-1-1 Bench
(80%-90%-95%-100%)
1 set (3 attempts) at one true max rep (try only one weight, if you succeed, do not increase load or continue with other reps. If you PR on the first attempt, shut it down)
15 MIN EMOTM - 2 reps at 80%
OLY:
4 x 1 Clean
(80%-90%-95%-100%)
Same attempt for PR rep
15 MIN EMOTM 2 reps @ 80%
WOD: (ALL)
20 MIN AMRAP (reduce if running out of time)
7 HSPU (box)
7 Thrusters (95/65)
7 K2E
7 Deadlifts (50%)
7 Burpees
7 KB Swings
7 Pull Ups (Band=strict, unbanded = kip)
Friday, November 15, 2013
16 Nov 2013
Warm Up:
Coaches choice
WOD:
Row 800 m
6 Tire Flips
12 TTB
18 OHS (135/95)
24 V Ups
30 Double Unders
Row 800 m
Coaches choice
WOD:
Row 800 m
6 Tire Flips
12 TTB
18 OHS (135/95)
24 V Ups
30 Double Unders
Row 800 m
Thursday, November 14, 2013
15 Nov 2013
Warm Up:
Pick 10 Mitch
Pick 2 Squat therapy (GZ and Power)
Burgener (oly)
GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups
1 x 10 Snatch Pulls
1 x 10 Squat Clean
Power:
4 x 3 Deadlift
12 MIN EMOTM 3 reps @ 70%
Oly:
4 x 2 Snatch
12 MIN EMOTM 3 reps @ 70%
WOD: (ALL)
5 Rounds of Kettlebell Fun
5 Single Arm KB Thrusters (alt arms each round)
5 Goblet Squat
5 SDHP
5 Swings
5 KB Bottom Up Press (right)
5 KB Bottom Up Press (left)
3 burpee penalty for putting kettlebell down in a round, to be paid immediately after violation :)
Pick 10 Mitch
Pick 2 Squat therapy (GZ and Power)
Burgener (oly)
GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups
1 x 10 Snatch Pulls
1 x 10 Squat Clean
Power:
4 x 3 Deadlift
12 MIN EMOTM 3 reps @ 70%
Oly:
4 x 2 Snatch
12 MIN EMOTM 3 reps @ 70%
WOD: (ALL)
5 Rounds of Kettlebell Fun
5 Single Arm KB Thrusters (alt arms each round)
5 Goblet Squat
5 SDHP
5 Swings
5 KB Bottom Up Press (right)
5 KB Bottom Up Press (left)
3 burpee penalty for putting kettlebell down in a round, to be paid immediately after violation :)
Wednesday, November 13, 2013
14 Nov 2013
Warm Up:
Dynamics
Squat therapy
Burgener (OLY)
Ground Zero:
Core work: 1 min rest between each set and movement
2 x 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups
2 x 10 SDHP
2 x 10 Push Press
Power:
4 x 3 Front Squat
12 Min EMOTM 3 reps @ 70%
Oly:
4 x 2 Front Squat
12 Min EMOTM 3 reps @ 70%
WOD: (ALL)
5 Rounds
10 Walking lunge w plate (25/45)
10 Box Jumps (20"/24")
Dynamics
Squat therapy
Burgener (OLY)
Ground Zero:
Core work: 1 min rest between each set and movement
2 x 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups
2 x 10 SDHP
2 x 10 Push Press
Power:
4 x 3 Front Squat
12 Min EMOTM 3 reps @ 70%
Oly:
4 x 2 Front Squat
12 Min EMOTM 3 reps @ 70%
WOD: (ALL)
5 Rounds
10 Walking lunge w plate (25/45)
10 Box Jumps (20"/24")
Tuesday, November 12, 2013
13 Nov 2013
Warm Up:
Dynamics
Squat therapy (ground zero and power)
Burgener (oly)
Mobility:
OH T Spine smash with barbell
Cobra pose (3 sets)
Barbell trap release
Ball rollout
Band stretches
GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups
Hand release push ups to failure
Hang Cleans (or medball cleans) 1 x 6-8
POWER:
4 x 3 Press
12 MIN EMOTM 3 reps @ 70%
OLY:
4 x 2 Push Jerk
12 MIN EMOTM 3 reps @ 70%
WOD: (ALL)
2 HSPU (off box for all, from toes in full pike is Rx)
10 Barbell facing burpees (or parallettes)
Dynamics
Squat therapy (ground zero and power)
Burgener (oly)
Mobility:
OH T Spine smash with barbell
Cobra pose (3 sets)
Barbell trap release
Ball rollout
Band stretches
GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups
Hand release push ups to failure
Hang Cleans (or medball cleans) 1 x 6-8
POWER:
4 x 3 Press
12 MIN EMOTM 3 reps @ 70%
OLY:
4 x 2 Push Jerk
12 MIN EMOTM 3 reps @ 70%
WOD: (ALL)
2 HSPU (off box for all, from toes in full pike is Rx)
10 Barbell facing burpees (or parallettes)
Thursday, November 7, 2013
8 Nov 2013
Warm Up:
Dynamics
Shoulder Mobility : Pass Thrus, Band stretches, Lacrosse ball rollouts (active release)
Burgener (oly grp)
Squat Therapy - Power & Ground Zero grp (Pole & Wall only)
10 Inch Worms (all)
Ground Zero:
CORE: 1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 seconds then complete 2 min AMRAP Sit ups
Strength: 1 x 10 Bench Press (70%)
1 x 10 Barbell Row (85/55)
WOD: 1!10 Wall Balls/Push Ups (be mindful of proper elbow/forearm mechanics)
POWER:
4 x 4 Deadlifts
rest 5 mins then
10 MIN EMOTM 4 reps @ 60%
OLY:
4 x 3 Snatch
REST 5 MINS
10 MIN EMOTM 4 reps @ 60%
POWER & OLY WOD:
1!10 Bench (65%)/Pull Ups (banded - strict, unbanded - kipped)
Dynamics
Shoulder Mobility : Pass Thrus, Band stretches, Lacrosse ball rollouts (active release)
Burgener (oly grp)
Squat Therapy - Power & Ground Zero grp (Pole & Wall only)
10 Inch Worms (all)
Ground Zero:
CORE: 1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 seconds then complete 2 min AMRAP Sit ups
Strength: 1 x 10 Bench Press (70%)
1 x 10 Barbell Row (85/55)
WOD: 1!10 Wall Balls/Push Ups (be mindful of proper elbow/forearm mechanics)
POWER:
4 x 4 Deadlifts
rest 5 mins then
10 MIN EMOTM 4 reps @ 60%
OLY:
4 x 3 Snatch
REST 5 MINS
10 MIN EMOTM 4 reps @ 60%
POWER & OLY WOD:
1!10 Bench (65%)/Pull Ups (banded - strict, unbanded - kipped)
Wednesday, November 6, 2013
7 Nov 2013
Warm Up:
Dynamics
Front Squat Skill Transfers
Burgener (all)
Ground Zero:
Core Work:
2 x 1 min Plank
2 x 20 Medball Twist
2 x 25 Sit Up
2 x 10 Back Squats
2 x 10 Deadlifts
Power:
4 x 4 Fr. Squats (same weight scheme as previous)
10 Min EMOTM 4 reps @ 60%
Oly:
4 x 3 Front Squats (same weight scheme as previous)
10 MIN EMOTM 4 reps @ 60%
WOD: ALL GROUPS
A:
5 min AMRAP
5 Hang Cleans (135/95) Gr. Zero = Medball cleans
5 Burpees
Rest 2 mins
B:
5 MIN AMRAP
5 Thrusters (95/65) GZ (45/35)
5 KB Swing (55/35) GZ (35/20)
Dynamics
Front Squat Skill Transfers
Burgener (all)
Ground Zero:
Core Work:
2 x 1 min Plank
2 x 20 Medball Twist
2 x 25 Sit Up
2 x 10 Back Squats
2 x 10 Deadlifts
Power:
4 x 4 Fr. Squats (same weight scheme as previous)
10 Min EMOTM 4 reps @ 60%
Oly:
4 x 3 Front Squats (same weight scheme as previous)
10 MIN EMOTM 4 reps @ 60%
WOD: ALL GROUPS
A:
5 min AMRAP
5 Hang Cleans (135/95) Gr. Zero = Medball cleans
5 Burpees
Rest 2 mins
B:
5 MIN AMRAP
5 Thrusters (95/65) GZ (45/35)
5 KB Swing (55/35) GZ (35/20)
6 November 2013
Here is the METCON portion of today's WOD:
CrossFit 204 Pick Yer Poison: A Pirate’s Game of Strategy
__ 20 overhead lunges (45/25 lb.) - 2 points
__ 15 wall walks - 7 points (20 modified wall walks - 4 points)
__ 40 thrusters (95/65) - 9 points (45/33) - 4 points
__ 50 burpees – 10 points
__ 50 pull-ups or ring rows – 6 points (C2B – 10 points)
__ 200 double-unders or 400 singles - 5 points
__ 40 box jumps (any reasonable box) - 4 points
__ Row 1K - 6 points
__ 30 wall-balls (20/14 lb, 10/9 ft.) - 4 points
__ 30 toes-to-bars/leg raises – 4 points
__ 20 deadlifts (275/185) - 8 points
__ 20 handstand push-ups – 6 points
__ 50 push-ups – 6 points
__ 20 back squats (225/155 lb.) - 8 points
__ 30 KB swing (25-lb. min. for women, 35-lb. for men) – 4 pts
__ 20 shoulder presses (95/65 lb.) - 6 points
__ Muscle-ups - 10 = 10 points
__ 120 air squats - 7 points
______ TOTAL
**used with permission from CrossFit 204. thanks Mike!
CrossFit 204 Pick Yer Poison: A Pirate’s Game of Strategy
__ 20 overhead lunges (45/25 lb.) - 2 points
__ 15 wall walks - 7 points (20 modified wall walks - 4 points)
__ 40 thrusters (95/65) - 9 points (45/33) - 4 points
__ 50 burpees – 10 points
__ 50 pull-ups or ring rows – 6 points (C2B – 10 points)
__ 200 double-unders or 400 singles - 5 points
__ 40 box jumps (any reasonable box) - 4 points
__ Row 1K - 6 points
__ 30 wall-balls (20/14 lb, 10/9 ft.) - 4 points
__ 30 toes-to-bars/leg raises – 4 points
__ 20 deadlifts (275/185) - 8 points
__ 20 handstand push-ups – 6 points
__ 50 push-ups – 6 points
__ 20 back squats (225/155 lb.) - 8 points
__ 30 KB swing (25-lb. min. for women, 35-lb. for men) – 4 pts
__ 20 shoulder presses (95/65 lb.) - 6 points
__ Muscle-ups - 10 = 10 points
__ 120 air squats - 7 points
______ TOTAL
**used with permission from CrossFit 204. thanks Mike!
Monday, November 4, 2013
5 November 2013
Warm Up:
Dynamics
Mobility
Burgener (OLY ONLY)
*ALL REP SCHEMES WILL BE THE SAME FOR THE ENTIRE WEEK, ONLY YOUR LIFT WILL CHANGE*
Ground Zero:
CORE: 1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 seconds then complete 2 min AMRAP Sit ups
Strength: 1 x 6-8 Bench Press
1 x Strict Pull Ups to failure
WOD: Tabata DU's then Tabata Box Jumps
POWER: 4 x 4 Shoulder Press (same % scheme as yesterday 60/70/75/85)
10 MIN EMOTM 4 reps @ 60%
OLY: 4 x 3 Push Jerk (same % scheme as yesterday)
10 MIN EMOTM 4 Reps @ 60%
POWER/OLY WOD:
21-15-9
KB Snatch/Hand Release Push Up - 10 TTB/RINGS every round
Dynamics
Mobility
Burgener (OLY ONLY)
*ALL REP SCHEMES WILL BE THE SAME FOR THE ENTIRE WEEK, ONLY YOUR LIFT WILL CHANGE*
Ground Zero:
CORE: 1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 seconds then complete 2 min AMRAP Sit ups
Strength: 1 x 6-8 Bench Press
1 x Strict Pull Ups to failure
WOD: Tabata DU's then Tabata Box Jumps
POWER: 4 x 4 Shoulder Press (same % scheme as yesterday 60/70/75/85)
10 MIN EMOTM 4 reps @ 60%
OLY: 4 x 3 Push Jerk (same % scheme as yesterday)
10 MIN EMOTM 4 Reps @ 60%
POWER/OLY WOD:
21-15-9
KB Snatch/Hand Release Push Up - 10 TTB/RINGS every round
Sunday, November 3, 2013
4 Nov 2013
Warm Up:
Dynamics
Squat therapy
Burgener (OLY)
Ground Zero:
Core work: 1 min rest between each set and movement
2 rounds : 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups
Strength: 2 x 10 Barbell only front squat
2 x 25 Standing lower Back Extensions
WOD: 2 x 8 min max metres row (2 min rest btwn rounds)
POWER:
All percentages are based on 90% 1RM max weight, to be referred to ongoing as your Training Max.
2 Mins rest btwn sets
BENCH PRESS 4 x 4
4 @ 60% (of your 90%)
4 @ 70%
4 @ 75%
4 @ 85%
REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%
OLY:
POWER CLEANS 4 x 3
All percentages based on True Max, or 1RM
2 min rest btwn sets
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%
REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%
POWER & OLY WOD:
12 min cap:
25 Walking lunges
20 Ring Rows
50 Box Jumps
20 DU
25 Ring Dip (or Box Dip)
20 KTE
30 KB Swing
30 Sit Ups
20 Hang squat clean (50%)
25 Back Extensions
30 Wall Ball
Dynamics
Squat therapy
Burgener (OLY)
Ground Zero:
Core work: 1 min rest between each set and movement
2 rounds : 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups
Strength: 2 x 10 Barbell only front squat
2 x 25 Standing lower Back Extensions
WOD: 2 x 8 min max metres row (2 min rest btwn rounds)
POWER:
All percentages are based on 90% 1RM max weight, to be referred to ongoing as your Training Max.
2 Mins rest btwn sets
BENCH PRESS 4 x 4
4 @ 60% (of your 90%)
4 @ 70%
4 @ 75%
4 @ 85%
REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%
OLY:
POWER CLEANS 4 x 3
All percentages based on True Max, or 1RM
2 min rest btwn sets
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%
REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%
POWER & OLY WOD:
12 min cap:
25 Walking lunges
20 Ring Rows
50 Box Jumps
20 DU
25 Ring Dip (or Box Dip)
20 KTE
30 KB Swing
30 Sit Ups
20 Hang squat clean (50%)
25 Back Extensions
30 Wall Ball
Friday, November 1, 2013
2 Nov 2013
Warm Up:
Coach's choice
WOD:
Teams of four
Box jumps are timer
30 MIN AMRAP
25 Box Jumps
Tire Flips
L-Sit Hang
Wall plank hold
Coach's choice
WOD:
Teams of four
Box jumps are timer
30 MIN AMRAP
25 Box Jumps
Tire Flips
L-Sit Hang
Wall plank hold
Thursday, October 31, 2013
1 Nov 2013
Warm Up:
Dynamics
Burgener
Squat Therapy
Mobility
Strength:
Work to 1RM:
Power Clean (Oly)
BackSquat (Power)
Cash Out: Tabata Air Squats
Dynamics
Burgener
Squat Therapy
Mobility
Strength:
Work to 1RM:
Power Clean (Oly)
BackSquat (Power)
Cash Out: Tabata Air Squats
Wednesday, October 30, 2013
31 Oct 2013
Warm Up:
Tabata Row
Mobility work
WOD:
Pick a partner and complete as a pair, one works, one rests (except situps)
200 DU
100 Hollow Rocks
200 Air Squats
50 Mountain Climbers (L & R = 1)
100 Box Jumps
50 Pistol Squats
25 Pull Ups
50 Med Ball Sit Ups
25 TTB
Tabata Row
Mobility work
WOD:
Pick a partner and complete as a pair, one works, one rests (except situps)
200 DU
100 Hollow Rocks
200 Air Squats
50 Mountain Climbers (L & R = 1)
100 Box Jumps
50 Pistol Squats
25 Pull Ups
50 Med Ball Sit Ups
25 TTB
Tuesday, October 29, 2013
30 Oct 2013
Warm Up:
Mitch's Warm UP (pick 10-15)
Mobility
WOD:
"FIGHT GONE BAD": Compare to May 1, 2013
3 rounds
You will spend one minute at each station before rotating directly to the next station and continuing your reps. After ALL five stations have been worked, there is a one minute rest and then you get to do it all over again!!
This workout is total reps accomplished. We will partner you up with someone and do this workout staggered so you will have assistance with rep counting and recording. Each calorie rowed equals one rep on the rower.
1) Wall Ball (20/14 to 10'/9')
2) SDHP 75/50
3) Box Jumps (24"/20")
4) Push Press (75/50)
5) Row (calories)
Mitch's Warm UP (pick 10-15)
Mobility
WOD:
"FIGHT GONE BAD": Compare to May 1, 2013
3 rounds
You will spend one minute at each station before rotating directly to the next station and continuing your reps. After ALL five stations have been worked, there is a one minute rest and then you get to do it all over again!!
This workout is total reps accomplished. We will partner you up with someone and do this workout staggered so you will have assistance with rep counting and recording. Each calorie rowed equals one rep on the rower.
1) Wall Ball (20/14 to 10'/9')
2) SDHP 75/50
3) Box Jumps (24"/20")
4) Push Press (75/50)
5) Row (calories)
Monday, October 28, 2013
29 Oct 2013
Warm Up:
Skipping
Pick 10 from Mitch's
Squat Therapy
Hip & Shoulder Mob
Skill Work: One of the following: Muscle Up transitions/Kipping Pull Up/Butterfly Kip
WOD:
10!1 Thrusters (95/65)/Sit Ups
Skipping
Pick 10 from Mitch's
Squat Therapy
Hip & Shoulder Mob
Skill Work: One of the following: Muscle Up transitions/Kipping Pull Up/Butterfly Kip
WOD:
10!1 Thrusters (95/65)/Sit Ups
Friday, October 25, 2013
26 Oct 2013
Warm up: Coach's choice
Wod: Partner up
5 stations equals one round
3 Rounds: 1 min work while the other rests
Score is total reps
-DU's
-Wall balls
-Parallette hopovers
-Burpees
-Plank Hold (10 sec grouping equals one point, one bonus point awarded for doing hold entire minute. No points awarded for holds not in full multiples of ten)
Wod: Partner up
5 stations equals one round
3 Rounds: 1 min work while the other rests
Score is total reps
-DU's
-Wall balls
-Parallette hopovers
-Burpees
-Plank Hold (10 sec grouping equals one point, one bonus point awarded for doing hold entire minute. No points awarded for holds not in full multiples of ten)
Thursday, October 24, 2013
25 Oct 2013
Warm Up:
Tabata Row
Squat therapy
Shoulder Mob
WOD: 7 Rounds
1 Muscle Up (2 Strict Pull Up/1 Dip -Rings or Dip bar)
3 Push Ups
5 Pull Ups (Unbanded - Kip, Banded - Strict)
7 Grasshoppers (L & R =1)
Cash Out: Tabata Sit Ups
Tabata Row
Squat therapy
Shoulder Mob
WOD: 7 Rounds
1 Muscle Up (2 Strict Pull Up/1 Dip -Rings or Dip bar)
3 Push Ups
5 Pull Ups (Unbanded - Kip, Banded - Strict)
7 Grasshoppers (L & R =1)
Cash Out: Tabata Sit Ups
Wednesday, October 23, 2013
24 Oct 2013
Warm Up:
3 Rounds Box jump burpees (4)/3 Strict Pull Ups
Squat Therapy
Hip & Shoulder Mobility
SKILL WORK: Forearm Stand
WOD: 12 Min AMRAP
8 KB Swings
8 Wall Ball
8 DU
3 Rounds Box jump burpees (4)/3 Strict Pull Ups
Squat Therapy
Hip & Shoulder Mobility
SKILL WORK: Forearm Stand
WOD: 12 Min AMRAP
8 KB Swings
8 Wall Ball
8 DU
Tuesday, October 22, 2013
23 Oct 2013
Warm Up:
Glassman
Burgener for Oly
Squat Therapy for Power
Hip & Shoulder Mobility
Strength: Test for bias program
Power: Work up to 1RM Deadlift
OLY: Work up to 1RM Snatch
WOD: 8 MIN AMRAP
5 T & B Shuttles
10 OH Lunge (plate or bar)
15 Box Jumps
Glassman
Burgener for Oly
Squat Therapy for Power
Hip & Shoulder Mobility
Strength: Test for bias program
Power: Work up to 1RM Deadlift
OLY: Work up to 1RM Snatch
WOD: 8 MIN AMRAP
5 T & B Shuttles
10 OH Lunge (plate or bar)
15 Box Jumps
Monday, October 21, 2013
22 Oct 2013
Warm Up:
Run 400m
Row 400m
Hip & Shoulder Mob
WOD: Complete in any order the following:
800m Row
80 DU
8 T & B shuttle sprints
32 Mountain Climbers
32 V Ups
16 Ring Rows
16 Pistols
16 TTB
8 Skin the Cats
8 Wall Walks
Run 400m
Row 400m
Hip & Shoulder Mob
WOD: Complete in any order the following:
800m Row
80 DU
8 T & B shuttle sprints
32 Mountain Climbers
32 V Ups
16 Ring Rows
16 Pistols
16 TTB
8 Skin the Cats
8 Wall Walks
Sunday, October 20, 2013
21 Oct 2013
Warm up:
Skipping
Pick 10 mitch's warm up
Burgener
Shoulder mob
Strength bias testing
Power- work up to a 1RM Bench press
Oly - work up to 1RM push jerk
Cash out:
Tabata kb swings
Skipping
Pick 10 mitch's warm up
Burgener
Shoulder mob
Strength bias testing
Power- work up to a 1RM Bench press
Oly - work up to 1RM push jerk
Cash out:
Tabata kb swings
Friday, October 18, 2013
19 Oct 2013
Warm Up:
Coach's choice
WOD:
Run 400 m
10!1/1!10 Parallette Pass Thrus/Box Jumps
Run 400m
10!1/1!10 Wall Ball/Rolling Squat
Run 400m
Coach's choice
WOD:
Run 400 m
10!1/1!10 Parallette Pass Thrus/Box Jumps
Run 400m
10!1/1!10 Wall Ball/Rolling Squat
Run 400m
Thursday, October 17, 2013
18 Oct 2013
Warm Up:
3 rounds 200m run/200m row
5 x 20 DU try for unbroken (30-60 rest btwn rounds)
Hip Mobility
WOD: 10 MIN Max metre Row
SKILL WORK: OHS with dowel
3 rounds 200m run/200m row
5 x 20 DU try for unbroken (30-60 rest btwn rounds)
Hip Mobility
WOD: 10 MIN Max metre Row
SKILL WORK: OHS with dowel
Wednesday, October 16, 2013
17 Oct 2013
Warm Up:
Pick 12 from Mitch's Warm Up
Squat Therapy
CORE SKILL: 3 rounds, not for time
Advanced: 20 medball GHD sit ups/15 weighted back extensions
Int/Beginner: 20 Weighted sit ups/15 supermans
AMRAP A: 5 minutes
5 x Deadlifts (275/200)/5 HSPU
REST 5 mins
AMRAP B: 5 minutes
5 x OHS (165/115)/5 Ring Dips
Pick 12 from Mitch's Warm Up
Squat Therapy
CORE SKILL: 3 rounds, not for time
Advanced: 20 medball GHD sit ups/15 weighted back extensions
Int/Beginner: 20 Weighted sit ups/15 supermans
AMRAP A: 5 minutes
5 x Deadlifts (275/200)/5 HSPU
REST 5 mins
AMRAP B: 5 minutes
5 x OHS (165/115)/5 Ring Dips
Tuesday, October 15, 2013
16 Oct 2013
Warm UP:
Dynamics
Burgener
Skill Transfer
Squat therapy
WOD: Working up to 1RM front squat (testing for upcoming strength bias)
Cash Out: Tabata burpees
Dynamics
Burgener
Skill Transfer
Squat therapy
WOD: Working up to 1RM front squat (testing for upcoming strength bias)
Cash Out: Tabata burpees
Monday, October 14, 2013
15 Oct 2013
Warm Up:
Dynamics
Burgener
Skill Transfers
Hip & Shoulder Mob
WOD: 20 MIN EMOTM
1 Squat Clean (heavy)
10 DU
Dynamics
Burgener
Skill Transfers
Hip & Shoulder Mob
WOD: 20 MIN EMOTM
1 Squat Clean (heavy)
10 DU
Friday, October 11, 2013
12 Oct 2013
Warm up:
Coaches Choice
WOD :
Tabata Situps
Run 200m
Tabata Air Squats
Row 400m
Tabata Plank
50 DU
Coaches Choice
WOD :
Tabata Situps
Run 200m
Tabata Air Squats
Row 400m
Tabata Plank
50 DU
Thursday, October 10, 2013
11 Oct 2013
Warm Up:
50 Double Unders
Squat Therapy
5 position front rack skill work with dowel
(Arms out/Regular/3 sec Hold at bottom/1 1/4 bounce at bottom/ bottom up)
Mobility
WOD:
3-2-1-1-1-1-1 In the hole Front Squat (rack low and start in the hole)
Rest 5 Minutes
then 3 x 30 sec Front Rack Hold @ 110% 1RM weight
50 Double Unders
Squat Therapy
5 position front rack skill work with dowel
(Arms out/Regular/3 sec Hold at bottom/1 1/4 bounce at bottom/ bottom up)
Mobility
WOD:
3-2-1-1-1-1-1 In the hole Front Squat (rack low and start in the hole)
Rest 5 Minutes
then 3 x 30 sec Front Rack Hold @ 110% 1RM weight
Wednesday, October 9, 2013
10 Oct 2013
Warm Up: 2 rounds:
200m jog
3 Negative Pull Ups
5 Push Ups
10 Air squats
Hip/shoulder mob
WOD: 10 MIN AMRAP
200m row is timer
Leg raises
Jumping Pull Ups
Cash Out: 3 x max reps ring dips
200m jog
3 Negative Pull Ups
5 Push Ups
10 Air squats
Hip/shoulder mob
WOD: 10 MIN AMRAP
200m row is timer
Leg raises
Jumping Pull Ups
Cash Out: 3 x max reps ring dips
Tuesday, October 8, 2013
9 Oct 2013
Warm Up
Mitch's Warm Up - Full
WOD:
3 Rounds:
500m row
12 Deadlifts (65%)
21 Box Jumps (20" for all)
Cash Out: Tabata Sit ups
Mitch's Warm Up - Full
WOD:
3 Rounds:
500m row
12 Deadlifts (65%)
21 Box Jumps (20" for all)
Cash Out: Tabata Sit ups
Monday, October 7, 2013
8 Oct 2013
Warm Up:
Junkyard dog
Burgener
Skill Transfer
Mobility work
WOD: From Mike's Gym:
5 Sq Clean (130/65) 5 rope climb
4 Sq Clean (155/90) 4 rope climb
3 Sq Clean (175/110) 3 rope climb
2 Sq Clean (195-130) 2 rope climb
1 Sq Clean (220/155) 1 rope climb
Junkyard dog
Burgener
Skill Transfer
Mobility work
WOD: From Mike's Gym:
5 Sq Clean (130/65) 5 rope climb
4 Sq Clean (155/90) 4 rope climb
3 Sq Clean (175/110) 3 rope climb
2 Sq Clean (195-130) 2 rope climb
1 Sq Clean (220/155) 1 rope climb
Sunday, October 6, 2013
7 Oct 2013
Warm Up:
Glassman
Ankle/achilles/quad/hammie rollout mobility
WOD:
Run 1600m/Row 1600m
Run 800m/Row 800m
Run 400m/Row 400m
Glassman
Ankle/achilles/quad/hammie rollout mobility
WOD:
Run 1600m/Row 1600m
Run 800m/Row 800m
Run 400m/Row 400m
Friday, October 4, 2013
5 Oct 2013
Warm Up:
Coaches choice
ankle/hip/quad/shoulder mobility
Skill Work: Squat Therapy and OHS work with dowel or bar (int/adv)
WOD:
21-15-9
Calorie Row/Airdyne
Burpees
Cash Out: Tabata Hollow Rocks
Coaches choice
ankle/hip/quad/shoulder mobility
Skill Work: Squat Therapy and OHS work with dowel or bar (int/adv)
WOD:
21-15-9
Calorie Row/Airdyne
Burpees
Cash Out: Tabata Hollow Rocks
Thursday, October 3, 2013
4 Oct 2013
Warm Up:
2 x 30 sec sampson stretch each side
2 x 10 OH plate walking lunges
1 x 3 Wall Walk
50 Double Unders
Hip & Shoulder mobility
SKILL: 3 x 5 Ring Row with elevated feet
WOD: Gymnastics Chipper
100 Sit Ups
80 Box Jumps
60 Air Squats
40 Push Ups
20 Pull Ups (kipping no band, strict banded)
EMOTM you will drop and do 3 burpees
2 x 30 sec sampson stretch each side
2 x 10 OH plate walking lunges
1 x 3 Wall Walk
50 Double Unders
Hip & Shoulder mobility
SKILL: 3 x 5 Ring Row with elevated feet
WOD: Gymnastics Chipper
100 Sit Ups
80 Box Jumps
60 Air Squats
40 Push Ups
20 Pull Ups (kipping no band, strict banded)
EMOTM you will drop and do 3 burpees
Wednesday, October 2, 2013
3 Oct 2013
Warm Up:
Glassman
Mobility
SKILL:
3 x 5 each side KB Windmills
3 x 5 each side KB bent knee windmills
2 x 10 alternating kb swing catch
Partner Up:
Tabata Medball throw sit up
Tabata Medball standing twist (pass medball to partner while standing back to back)
WOD:
8 MIN AMRAP
8 KB Snatch/1 t & b shuttle
Glassman
Mobility
SKILL:
3 x 5 each side KB Windmills
3 x 5 each side KB bent knee windmills
2 x 10 alternating kb swing catch
Partner Up:
Tabata Medball throw sit up
Tabata Medball standing twist (pass medball to partner while standing back to back)
WOD:
8 MIN AMRAP
8 KB Snatch/1 t & b shuttle
Tuesday, October 1, 2013
2 Oct 2013
Warm Up:
Dynamics
Burgener
Skill Transfers
Hip & Shoulder mob
Strength: 10 MIN EMOTM 3 reps of either Squat Clean(75% for int/adv)/dumbbell clean/medball clean (beg)
WOD:
"HELENITA"
10 MIN EMOTM
Run 100m
5 KB Swings
3 Strict Pull Ups
Dynamics
Burgener
Skill Transfers
Hip & Shoulder mob
Strength: 10 MIN EMOTM 3 reps of either Squat Clean(75% for int/adv)/dumbbell clean/medball clean (beg)
WOD:
"HELENITA"
10 MIN EMOTM
Run 100m
5 KB Swings
3 Strict Pull Ups
Monday, September 30, 2013
1 October 2013
HAPPY BIRTHDAY COACH T!!
Coach T specifically requested this wod for his birthday because he wanted to participate but is on the road. So 31 Manmakers it is! Happy birthday T, so glad you are part of our team :)
Coach T specifically requested this wod for his birthday because he wanted to participate but is on the road. So 31 Manmakers it is! Happy birthday T, so glad you are part of our team :)
Friday, September 27, 2013
Imagine
Tomorrow we will not be wodding in the box, but rather (hopefully) participating in some way, shape or form in the Imagine Run. For those of you not familiar with Imagine, it is an extremely well-run fundraiser put on every year in memory of those we've lost to suicide and in support of mental health. Fighting the stigma of mental illness is one of their main priorities and they do a very good job of it. The more we speak out about mental health, the less alone those suffering from it will feel. Fight the stigma!
If you have not already committed to run or volunteer, I know that we won't turn away any offers of help along the Stott Mile. Please email me (crystal@crossfitniverville.com) if you'd like to man our mile to cheer on the runners or hand out water etc.
Thanks to everyone for their support! Good luck to all the participants.
If you have not already committed to run or volunteer, I know that we won't turn away any offers of help along the Stott Mile. Please email me (crystal@crossfitniverville.com) if you'd like to man our mile to cheer on the runners or hand out water etc.
Thanks to everyone for their support! Good luck to all the participants.
Miss you Joe |
Thursday, September 26, 2013
27 Sept 2013
Warm Up:
Glassman
Hip & Shoulder Mobility
Skill Work: OPEN GYM (15 MINS) - Use it wisely! Pick something that needs working on or needs some more focussed coaching
A: 5 MIN AMRAP
5 Medball Cleans
10 Hollow Rocks
Rest 2 minutes
B: 6 MIN AMRAP
6 Pistols
12 Weighted Step Ups
Rest 2 minutes
C: 7 MIN AMRAP
7 DU's
14 Sit Ups
Score is total rounds of A + B+ C
Glassman
Hip & Shoulder Mobility
Skill Work: OPEN GYM (15 MINS) - Use it wisely! Pick something that needs working on or needs some more focussed coaching
A: 5 MIN AMRAP
5 Medball Cleans
10 Hollow Rocks
Rest 2 minutes
B: 6 MIN AMRAP
6 Pistols
12 Weighted Step Ups
Rest 2 minutes
C: 7 MIN AMRAP
7 DU's
14 Sit Ups
Score is total rounds of A + B+ C
Wednesday, September 25, 2013
26 Sept 2013
Warm Up:
3 rounds:
20 Double Unders
15 KB Swings
10 Supermans or GHD extensions
2 x 30 sec each side Sampson stretch
HIP mobility, roller work
Skill:
4 x 5 Push Up Work
Do these slowly with careful attention paid to spine stabilization and elbow mechanics. Try the reverse hand position exercise for advanced.
Strength: 5 x 3 Deadlifts (incr weight)
WOD:
21-15-9
Snatch (45/35)/Wall Ball/Sit Ups
3 rounds:
20 Double Unders
15 KB Swings
10 Supermans or GHD extensions
2 x 30 sec each side Sampson stretch
HIP mobility, roller work
Skill:
4 x 5 Push Up Work
Do these slowly with careful attention paid to spine stabilization and elbow mechanics. Try the reverse hand position exercise for advanced.
Strength: 5 x 3 Deadlifts (incr weight)
WOD:
21-15-9
Snatch (45/35)/Wall Ball/Sit Ups
Tuesday, September 24, 2013
25 Sept 2013
Pick a Partner!
Warm Up:
Dynamics (high knee skip etc)
Burgener
Skill Transfer
3 wall walks
Calf/hip/achilles mobility
WOD: 12 MIN AMRAP
One blvd length resistance sprints (each)
10 total med ball throws to partner (across 1/2 width of blvd), after each toss you do a burpee
5 Push Jerks (bar must be cleaned into position, can be done at the same time if there are enough bars)
Warm Up:
Dynamics (high knee skip etc)
Burgener
Skill Transfer
3 wall walks
Calf/hip/achilles mobility
WOD: 12 MIN AMRAP
One blvd length resistance sprints (each)
10 total med ball throws to partner (across 1/2 width of blvd), after each toss you do a burpee
5 Push Jerks (bar must be cleaned into position, can be done at the same time if there are enough bars)
24 September 2013
Warm Up:
20 rounds 30 sec on 10 sec rest max m row
Strength: 10 x 3 Front Squats (70-80%)
WOD:
10 MIN EMOTM
5 OHS (155/105)/7 TTB
There is a 10 burpee penalty to be done at the end for each round you do not complete in the time frame
20 rounds 30 sec on 10 sec rest max m row
Strength: 10 x 3 Front Squats (70-80%)
WOD:
10 MIN EMOTM
5 OHS (155/105)/7 TTB
There is a 10 burpee penalty to be done at the end for each round you do not complete in the time frame
Sunday, September 22, 2013
23 Sept 2013
Warm Up:
Tabata row
Shoulder Mobility Exercise (start at 1:35 mark)
Shoulder Complex
Skill Work:
3 x 5 Clapping Push Ups
3 x 3 Push Up to Elbow Position
WOD:
3 Rounds Circuit:
Bear Crawl t & b
Lateral parallette hopovers
In and out agility ladder
Lateral parallette hopovers (other way)
3 Muscle Ups/Jumping Muscle Ups (or 3 reps of couplet 2 pull ups grip strict/1 ring dip)
Cash Out: 3 rounds max strict Knees to Elbows (mod: knees to chest)
Tabata row
Shoulder Mobility Exercise (start at 1:35 mark)
Shoulder Complex
Skill Work:
3 x 5 Clapping Push Ups
3 x 3 Push Up to Elbow Position
WOD:
3 Rounds Circuit:
Bear Crawl t & b
Lateral parallette hopovers
In and out agility ladder
Lateral parallette hopovers (other way)
3 Muscle Ups/Jumping Muscle Ups (or 3 reps of couplet 2 pull ups grip strict/1 ring dip)
Cash Out: 3 rounds max strict Knees to Elbows (mod: knees to chest)
Friday, September 20, 2013
21 Sept 2013
Warm Up: Coaches choice
WOD:
40 Squats
Run 400m
20 Push Press (75/55)
10 Burpees
Run 800m
10 Burpees
20 Push Press
Run 400m
40 Squats
WOD:
40 Squats
Run 400m
20 Push Press (75/55)
10 Burpees
Run 800m
10 Burpees
20 Push Press
Run 400m
40 Squats
Thursday, September 19, 2013
20 September 2013
Warm Up:
50 Double Unders
Squat therapy (1 x 10 each exercise)
Hip and shoulder mobility
WOD:
Bear Complex *This wod is NOT timed, go at your own pace*
Rx is increase weight each round to max weight for fifth
5 rounds of 7 reps of the following sequence (each set is touch and go, no dropping the bar)
Power clean
Front Squat
Push Press (behind the neck)
Back Squat
Push Press (front)
50 Double Unders
Squat therapy (1 x 10 each exercise)
Hip and shoulder mobility
WOD:
Bear Complex *This wod is NOT timed, go at your own pace*
Rx is increase weight each round to max weight for fifth
5 rounds of 7 reps of the following sequence (each set is touch and go, no dropping the bar)
Power clean
Front Squat
Push Press (behind the neck)
Back Squat
Push Press (front)
Wednesday, September 18, 2013
19 September 2013
HAPPY BASELINE DAY!!!!
You know the drill.
Warm up in whatever way you need to in order to optimize your baseline time. Get ready to be awesome!
You know the drill.
Warm up in whatever way you need to in order to optimize your baseline time. Get ready to be awesome!
Tuesday, September 17, 2013
18 Sept 2013
Warm Up:
High knee skips, backwards skip, sprint, sprint with 360 turn, butt kicks
Junkyard dog
Burgener
Skill Transfers
Mobility: 4 in 1 Mobility Exercise Try one floor length of these (should be about 4 of them)
STRENGTH:
3 x 5 Good Mornings
(incr weight if form is good, coach to determine weights)
WOD:
Run 200m
6 Strict Pull Ups
6 Squat Cleans
Run 400m
4 Strict Pull Ups
4 Squat Cleans
Run 800m
2 Strict Pull Ups
2 Squat Cleans
High knee skips, backwards skip, sprint, sprint with 360 turn, butt kicks
Junkyard dog
Burgener
Skill Transfers
Mobility: 4 in 1 Mobility Exercise Try one floor length of these (should be about 4 of them)
STRENGTH:
3 x 5 Good Mornings
(incr weight if form is good, coach to determine weights)
WOD:
Run 200m
6 Strict Pull Ups
6 Squat Cleans
Run 400m
4 Strict Pull Ups
4 Squat Cleans
Run 800m
2 Strict Pull Ups
2 Squat Cleans
Monday, September 16, 2013
17 September 2013
Warm Up:
400 m Jog
Squat Therapy 2 rounds 10 reps each exercise
2 x 10 Box Dips
2 x 10 Scapular Push Ups
Ankle Mobility - While lying on the floor, raise one leg and draw the alphabet with each foot one time through per side
Shoulder Mobility
STRENGTH: 5 x 3 Back Squat (incr. weight)
WOD:
a couplet of:
10!1 Sots Press
1!10 Ring Dips
Cash Out: Tabata Sit ups (weighted for Rx+)
400 m Jog
Squat Therapy 2 rounds 10 reps each exercise
2 x 10 Box Dips
2 x 10 Scapular Push Ups
Ankle Mobility - While lying on the floor, raise one leg and draw the alphabet with each foot one time through per side
Shoulder Mobility
STRENGTH: 5 x 3 Back Squat (incr. weight)
WOD:
a couplet of:
10!1 Sots Press
1!10 Ring Dips
Cash Out: Tabata Sit ups (weighted for Rx+)
Sunday, September 15, 2013
16 September 2013
A big thank you to everyone who came out to the grand opening Saturday! Now it's time to get back to work.
Warm Up:
KB work
~Around the world
~alt one arm swings
~Snatches
~Goblet Squats
~Figure eights
~Around the body swing and catch
Mobility: Ankles, quads, hammies, achilles
WOD:
10 x 100m sprints
rest btwn rounds as long as you sprinted
Cash Out:
Tabata V sits with side to side touches
Warm Up:
KB work
~Around the world
~alt one arm swings
~Snatches
~Goblet Squats
~Figure eights
~Around the body swing and catch
Mobility: Ankles, quads, hammies, achilles
WOD:
10 x 100m sprints
rest btwn rounds as long as you sprinted
Cash Out:
Tabata V sits with side to side touches
Friday, September 13, 2013
GRAND OPENING!
What a year! To say that it's been a whirlwind would be an understatement. Not to repeat all of the information and updates we mentioned in our newsletter, but MAN, we have been BUSY!
Affilation was a huge step for us and a leap of faith, and our little community has encouraged us every step of the way and we, the coaching team, want to extend a huge thank you for your support as we move forward.
I love our ShopGym family. I can honestly say that I have learned something from each and every person I have coached alongside with and had the opportunity to coach. I have made numerous friends across this CrossFit community and have been blessed and enriched by this whole experience. I want to extend my personal thanks to all of my co-coaches who put up with me on a daily basis. You guys are all totally awesome human beings and I love you!
Tomorrow we celebrate! We celebrate your faith in us, your support, your hardwork, your dedication. We celebrate struggles, hard times, bad days, but always the commitment to being better at life, better in our relationships, better to ourselves. The journey is still ahead of us, but take a moment to realize how far you've come and how much more you will achieve.
“It shouldn’t be easy to be amazing. Then everything would be. It’s the things you fight for and struggle with before earning that have the greatest worth. When something’s difficult to come by, you’ll do that much more to make sure it’s even harder – or impossible – to lose.” ―Sarah Dessen
Affilation was a huge step for us and a leap of faith, and our little community has encouraged us every step of the way and we, the coaching team, want to extend a huge thank you for your support as we move forward.
I love our ShopGym family. I can honestly say that I have learned something from each and every person I have coached alongside with and had the opportunity to coach. I have made numerous friends across this CrossFit community and have been blessed and enriched by this whole experience. I want to extend my personal thanks to all of my co-coaches who put up with me on a daily basis. You guys are all totally awesome human beings and I love you!
Tomorrow we celebrate! We celebrate your faith in us, your support, your hardwork, your dedication. We celebrate struggles, hard times, bad days, but always the commitment to being better at life, better in our relationships, better to ourselves. The journey is still ahead of us, but take a moment to realize how far you've come and how much more you will achieve.
“It shouldn’t be easy to be amazing. Then everything would be. It’s the things you fight for and struggle with before earning that have the greatest worth. When something’s difficult to come by, you’ll do that much more to make sure it’s even harder – or impossible – to lose.” ―Sarah Dessen
~Coach C
Thursday, September 12, 2013
13 Sept 2013
Warm Up:
Dynamics - High Knee skips, grapevine etc
4 x 5 Scapular Push Ups
2 x 10 Wall Squats
1 x 2 Wall Walks
Shoulder mobility: wall stretch, bands, dowel work
Hip mobility : hip floss, pigeon, couch, leg swings, figure four
SKill Work: Scorpion Push Up Locomotion
Try 3 sets of 1 each side
WOD: Will be broken into groups, start at different stations
Death By Pullups (Strict) +1 Pull up each minute
Death By Jumping Squats +double up each minute (1,2,4,8,16 etc)
Death By Spiderman Push Ups +1 each minute
Tabata Toe Touches (off your back with legs in the air at 90 degree angle, crossover toe touches, left hand touches right foot etc keep shoulders off the floor)
Tabata Back to Back partner squats
Dynamics - High Knee skips, grapevine etc
4 x 5 Scapular Push Ups
2 x 10 Wall Squats
1 x 2 Wall Walks
Shoulder mobility: wall stretch, bands, dowel work
Hip mobility : hip floss, pigeon, couch, leg swings, figure four
Mobility work is the name of the game today |
Try 3 sets of 1 each side
WOD: Will be broken into groups, start at different stations
Death By Pullups (Strict) +1 Pull up each minute
Death By Jumping Squats +double up each minute (1,2,4,8,16 etc)
Death By Spiderman Push Ups +1 each minute
Tabata Toe Touches (off your back with legs in the air at 90 degree angle, crossover toe touches, left hand touches right foot etc keep shoulders off the floor)
Tabata Back to Back partner squats
Tuesday, September 10, 2013
12 Sept 2013
11 Sept 2013
In the spirit of celebrating 20 years of partnership with my best buddy, today's wod is a partner wod :)
WARM UP:
Junkyard Dog
Burgener Warm Up
Skill Transfer exercises
Ankle & Achilles Mobility
Shoulder & Hip Mobility
WOD: 30 MIN AMRAP
Partners alternate work/rest
10 Thrusters (95/65)
400m Run
10 Box Jumps (24"/20")
Each set of work done by a partner equals one round.
WARM UP:
Junkyard Dog
Burgener Warm Up
Skill Transfer exercises
Ankle & Achilles Mobility
Shoulder & Hip Mobility
WOD: 30 MIN AMRAP
Partners alternate work/rest
10 Thrusters (95/65)
400m Run
10 Box Jumps (24"/20")
Each set of work done by a partner equals one round.
Happy Anniversary babe! |
Monday, September 9, 2013
10 September 2013
Warm Up:
3 rounds:
run 100m
20 DU (10 attempts/10 parallette jumpovers)
5 Strict Pull Ups/Chin Ups
Skill:
Handstand Walk (Cliff) 2 x 10 steps or Handstand Wall Runs (for the rest of us) 2 x 20-30 shoulder taps
Then 2 x 10 unbroken sets TTB (as many attempts to get two runs of unbroken sets)
Then 3 x Max Skin the cats
WOD: Double Up Tabata
A) Alternating Row/Push Ups (you will have to get in and out of the rower quickly, plan ahead!)
B) Alternating DU's/Rolling Squats (No single multiplier for DU's, all attempts count)
3 rounds:
run 100m
20 DU (10 attempts/10 parallette jumpovers)
5 Strict Pull Ups/Chin Ups
Skill:
Handstand Walk (Cliff) 2 x 10 steps or Handstand Wall Runs (for the rest of us) 2 x 20-30 shoulder taps
Then 2 x 10 unbroken sets TTB (as many attempts to get two runs of unbroken sets)
Then 3 x Max Skin the cats
WOD: Double Up Tabata
A) Alternating Row/Push Ups (you will have to get in and out of the rower quickly, plan ahead!)
B) Alternating DU's/Rolling Squats (No single multiplier for DU's, all attempts count)
Sunday, September 8, 2013
9 Sept 2013
Friday, September 6, 2013
7 Sept 2013
Warm Up:
Coaches Choice
WOD: Borrowed from CrossFit Eugene
Coaches Choice
WOD: Borrowed from CrossFit Eugene
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
it's a box jump kinda day |
Thursday, September 5, 2013
6 Sept 2013
Warm Up:
Glassman
Mobility: hips/calves/achilles
WOD:
4 x 400m Time Trials
2 min rest between rounds
*Compare to May 9, 2012*
Cash Out: Tabata Row or Airdyne
Glassman
Mobility: hips/calves/achilles
WOD:
4 x 400m Time Trials
2 min rest between rounds
*Compare to May 9, 2012*
Cash Out: Tabata Row or Airdyne
Wednesday, September 4, 2013
5 Sept 2013
Warm Up:
3 Rounds
25 DU* (go for unbroken)
10 Pistol Squats
25 Sit Ups
*If you cannot do double unders, you will do 10 attempts that count whether you get them or not and the rest are parallette hopovers (t & b = 1 double under. )
WOD:
Couplet of:
10!1 Floor Wipers
1!10 Floor Press
Strength: 5 x 3 Strict Press same load all sets
Cash Out: Tabata V Ups
3 Rounds
25 DU* (go for unbroken)
10 Pistol Squats
25 Sit Ups
*If you cannot do double unders, you will do 10 attempts that count whether you get them or not and the rest are parallette hopovers (t & b = 1 double under. )
WOD:
Couplet of:
10!1 Floor Wipers
1!10 Floor Press
Strength: 5 x 3 Strict Press same load all sets
Cash Out: Tabata V Ups
Tuesday, September 3, 2013
4 Sept 2013
Warm Up:
Run 100 m
10 Grasshoppers
Run 100m
10 inchworms
Run 100m
10 Iron Cross
Shoulder Mobility
Skill: 5 x 3 Reverse Pull Ups (slow descent)
WOD: Partner up
10 MIN AMRAP
Partner A holds plank while Partner B completes the following:
3 Dumbbell Manmakers
1 t & b shuttle sprint
Cash Out: 2 mins max reps hollow rocks
Run 100 m
10 Grasshoppers
Run 100m
10 inchworms
Run 100m
10 Iron Cross
Shoulder Mobility
We're going for the slow burn today |
Skill: 5 x 3 Reverse Pull Ups (slow descent)
WOD: Partner up
10 MIN AMRAP
Partner A holds plank while Partner B completes the following:
3 Dumbbell Manmakers
1 t & b shuttle sprint
Cash Out: 2 mins max reps hollow rocks
Monday, September 2, 2013
3 September 2013
Warm up:
2 rounds
15 DU
10 jumping lunges alt legs
10 dowel presses
1 wall walk
Burgener warm up
Mobility
Strength: 5 x 3 front Squats inc weight
Wod:
10/50 8/40 6/30 4/20 2/10
Thrusters/Double Unders
(95/65)
2 rounds
15 DU
10 jumping lunges alt legs
10 dowel presses
1 wall walk
Burgener warm up
Mobility
Strength: 5 x 3 front Squats inc weight
Wod:
10/50 8/40 6/30 4/20 2/10
Thrusters/Double Unders
(95/65)
Friday, August 30, 2013
31 August 2013
HOTSHOTS 19
In honour of those firefighters who lost their lives in Arizona this summer, we will be participating in the Hotshots19 WOD. This is open to the public and can be modified for any fitness level. Please come out and join us!
"HOTSHOTS19"
6 rounds:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull UPs
400m RUN
In honour of those firefighters who lost their lives in Arizona this summer, we will be participating in the Hotshots19 WOD. This is open to the public and can be modified for any fitness level. Please come out and join us!
"HOTSHOTS19"
6 rounds:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull UPs
400m RUN
Thursday, August 29, 2013
30 August 2013
Warm up: Glassman
Strength: 3-3-3 OHS (from floor)
WOD:
13 min AMRAP
Overhead barbell walk one blvd length
5 tire flips, each flip jump in and out of tire
Strength: 3-3-3 OHS (from floor)
WOD:
13 min AMRAP
Overhead barbell walk one blvd length
5 tire flips, each flip jump in and out of tire
Wednesday, August 28, 2013
29 Aug 2013
Warm up:
On the boulevard, one length of each:
High knee jog
High knee backwards jog
Front skip
Back skip
Grapevine
Sprint
Skill work:
Double unders
Skin the cats
Strict pull ups
Wod: "Polish Crippler"
100 Burpees
*EMOTM stop and complete 10 DU/25 singles
On the boulevard, one length of each:
High knee jog
High knee backwards jog
Front skip
Back skip
Grapevine
Sprint
Skill work:
Double unders
Skin the cats
Strict pull ups
Wod: "Polish Crippler"
100 Burpees
*EMOTM stop and complete 10 DU/25 singles
Monday, August 26, 2013
27 August 2013
Warm Up:
Tabata row
2 x 1 wall walks
2 x 10 around the body KB swings
2 x 10 figure 8 (through the legs) kb swings
2 x 10 bottoms up Press
Hip/shoulder/achilles mobility
WOD:
EMOTM for Max Rounds
5 box Jumps
5 SDHP (55/75)
5 Push Press (55/75)
Tabata row
2 x 1 wall walks
2 x 10 around the body KB swings
2 x 10 figure 8 (through the legs) kb swings
2 x 10 bottoms up Press
Hip/shoulder/achilles mobility
WOD:
EMOTM for Max Rounds
5 box Jumps
5 SDHP (55/75)
5 Push Press (55/75)
Sunday, August 25, 2013
26 August 2013
Warm Up:
Tabata Parallette hopovers
Hip/ankle/calf mobility
WOD:
SPEED DEMON
Run 1600 m (timed)
Row exactly as long as it took to run 1600m
Then run 1600m
Skill:
OHS - light weight, for form
Tabata Parallette hopovers
Hip/ankle/calf mobility
WOD:
SPEED DEMON
Run 1600 m (timed)
Row exactly as long as it took to run 1600m
Then run 1600m
Skill:
OHS - light weight, for form
Thursday, August 22, 2013
23 August 2013
WU: 2 rounds Run 200m, 15 kb swings, 10 air squats
hip & shoulder mobility
SHERISSE'S BIRTHDAY WOD "33"
3 Rounds - 3 mins on 1 min off
3 TTB
3 Burpees
3 Wall Walks
3 HSPU
(technically her birthday is tomorrow, but we wanted to maximize her ability to participate in her own lovely wod)
hip & shoulder mobility
SHERISSE'S BIRTHDAY WOD "33"
3 Rounds - 3 mins on 1 min off
3 TTB
3 Burpees
3 Wall Walks
3 HSPU
(technically her birthday is tomorrow, but we wanted to maximize her ability to participate in her own lovely wod)
Wednesday, August 21, 2013
22 August 2013
WU: Tabata Mountain Climbers then Tabata Walking Planks (up and down off forearms)
Hip & shoulder Mobility
WOD:
Sled drag is TIMER (t & b)
Dumbbell Power Cleans to Press
Double Unders
10ft (3m) Shuttle Sprints
Hip & shoulder Mobility
WOD:
Sled drag is TIMER (t & b)
Dumbbell Power Cleans to Press
Double Unders
10ft (3m) Shuttle Sprints
Tuesday, August 20, 2013
21 August 2013
Monday, August 19, 2013
Friday, August 16, 2013
17 August 2013
WU: Coach's Choice
WOD:
Run 500m/50 Box Jumps
Run 400m/40 Box Jumps
Run 300m/30 Box Jumps
Run 200m/20 Box Jumps
Run 100m/10 Box Jumps
WOD:
Run 500m/50 Box Jumps
Run 400m/40 Box Jumps
Run 300m/30 Box Jumps
Run 200m/20 Box Jumps
Run 100m/10 Box Jumps
Thursday, August 15, 2013
16 August 2013
WU: Coach's Choice
WOD:
Get out your running shoes cuz it's a 5K ladies & gents!
*compare to May 7th time
WOD:
Get out your running shoes cuz it's a 5K ladies & gents!
*compare to May 7th time
Wednesday, August 14, 2013
15 August 2013
WU: Coach's Choice
SKILL: 3 x 5 Snatch
WOD:
8 MIN AMRAP
10 Wall Balls
5 Deadlifts (HEAVY)
10 Box Jumps
SKILL: 3 x 5 Snatch
WOD:
8 MIN AMRAP
10 Wall Balls
5 Deadlifts (HEAVY)
10 Box Jumps
Tuesday, August 13, 2013
14 August 2013
WU: Coach's Choice
WOD:
13 MIN AMRAP
10 Overhead Lunges (Barbell or Plate depending on class size)
10 KB Swings
1 Shuttle Run (1 blvd length if you're woding outside)
WOD:
13 MIN AMRAP
10 Overhead Lunges (Barbell or Plate depending on class size)
10 KB Swings
1 Shuttle Run (1 blvd length if you're woding outside)
Monday, August 12, 2013
13 August 2013
WU: Coach's Choice
SKILL:
5x5 Sumo Deadlifts
5x5 Romanian Deadlifts
WOD:
6 MINS EMOTM
1 Front Squat (Heavy)
4 Box Jumpover Burpees
SKILL:
5x5 Sumo Deadlifts
5x5 Romanian Deadlifts
WOD:
6 MINS EMOTM
1 Front Squat (Heavy)
4 Box Jumpover Burpees
Crystal's face as she programmed this WOD! |
12 August 2013
WU: Tabata Grasshoppers & Frog Jumps
WOD: 10 MIN AMRAP
1 Wall Walk
8 Pistol Squats
4 HSPU
WOD: 10 MIN AMRAP
1 Wall Walk
8 Pistol Squats
4 HSPU
Friday, August 9, 2013
10 August 2013
Time for a good old fashioned chipper!
Warm Up:
Coach's choice
WOD:
100 DU
90 Air Squats
80 Sit Ups
70 Mountain Climbers
60 Parallette Jumpovers
50m Farmer Walk (blvd length and back)
40 Dumbbell Snatches (total)
30 Overhead Squats
20 Pull Ups
10 Push Ups
Warm Up:
Coach's choice
WOD:
100 DU
90 Air Squats
80 Sit Ups
70 Mountain Climbers
60 Parallette Jumpovers
50m Farmer Walk (blvd length and back)
40 Dumbbell Snatches (total)
30 Overhead Squats
20 Pull Ups
10 Push Ups
Thursday, August 8, 2013
9 August 2013
It's cleaning day!
Warm Up:
Junkyard dog
Burgener
Skill Transfer
Skill Work: Clean technique
WOD: 1RM Squat Clean
Today we are working to a one rep max heavy squat clean. Use the whole class to get there. If you are working on your technique, you will stay light and work on form. If you're intermediate on your technique, use the first part of the class to dial it in, then move up in weights.
Your coach will direct you on this one, please check before adding weight if you are in the beginner/intermediate zone.
Warm Up:
Junkyard dog
Burgener
Skill Transfer
Skill Work: Clean technique
WOD: 1RM Squat Clean
Today we are working to a one rep max heavy squat clean. Use the whole class to get there. If you are working on your technique, you will stay light and work on form. If you're intermediate on your technique, use the first part of the class to dial it in, then move up in weights.
Your coach will direct you on this one, please check before adding weight if you are in the beginner/intermediate zone.
Dial in the technique before going heavy. Get comfortable in the hole. |
Wednesday, August 7, 2013
8 August 2013
Tuesday, August 6, 2013
7 August 2013
Warm Up:
200 m jog with arm circles
2 x 10 Wall Squats
3 x 1 Wall Walks
3 x 5 HSPU
Hip Mobility/Shoulder Mobility
~Hip floss, pigeon, couch stretch, deep squats, shoulder pass thrus, band stretches, wrist circles
WOD:
Row 1000m (can be done at beginning or end, this wod will stagger start with groups of four at a time)
Then immediately following:
7 Pull Ups
7 Overhead Squats
Be sure to record your 1000m time for your log books.
200 m jog with arm circles
2 x 10 Wall Squats
3 x 1 Wall Walks
3 x 5 HSPU
Hip Mobility/Shoulder Mobility
~Hip floss, pigeon, couch stretch, deep squats, shoulder pass thrus, band stretches, wrist circles
Compared to a 21, 097 m row, 1000m will be peanuts |
Row 1000m (can be done at beginning or end, this wod will stagger start with groups of four at a time)
Then immediately following:
7 Pull Ups
7 Overhead Squats
Be sure to record your 1000m time for your log books.
Monday, August 5, 2013
6 August 2013
Sunday, August 4, 2013
5 August 2013
Friday, August 2, 2013
3 August 2013
Warm Up:
Coach's choice
WOD:
"GRIFF"
Run 800 m
Run 400m backwards
Run 800 m
Run 400m backwards
Dodge cars as necessary.
Coach's choice
WOD:
"GRIFF"
Run 800 m
Run 400m backwards
Run 800 m
Run 400m backwards
Dodge cars as necessary.
Thursday, August 1, 2013
2 Aug 2013
Warm Up:
3 Rounds:
100 m sprint
10 Parallette hopovers
2 each side TGU
1 Wall Walk
Hip and Shoulder Mob
WOD:
5 Rounds:
7 Pull Ups
21 Burpees
3 Rounds:
100 m sprint
10 Parallette hopovers
2 each side TGU
1 Wall Walk
Hip and Shoulder Mob
WOD:
5 Rounds:
7 Pull Ups
21 Burpees
Wednesday, July 31, 2013
1 Aug 2013
Warm Up:
Tabata Row
Shoulder/Hip Mobility
Strength: 5 x 3 Press Complex
(1 Complex = 1 Press/1 Push Press/1 Push Jerk)
Increase load each round
WOD: 7 Rounds
5 Thruster (65/95)/30 DU
Tabata Row
Shoulder/Hip Mobility
Strength: 5 x 3 Press Complex
(1 Complex = 1 Press/1 Push Press/1 Push Jerk)
Increase load each round
WOD: 7 Rounds
5 Thruster (65/95)/30 DU
Tuesday, July 30, 2013
31 July 2013
Warm Up:
Pick 8 from Mitch's
Burgener Warm Up
Hip & Shoulder Mobility
WOD:
Borrowed from Trainer Bob / Brick CrossFit
TEAMS OF 2, 20 MIN AMRAP:
1 partner rows/airdynes while the other completes:
200m run
10 Hang Power Cleans (95/135)
12 Ball Slams
Total m's rowed/1000=rounds to add to your total score)
Pick 8 from Mitch's
Burgener Warm Up
Hip & Shoulder Mobility
It's a good day to row! |
WOD:
Borrowed from Trainer Bob / Brick CrossFit
TEAMS OF 2, 20 MIN AMRAP:
1 partner rows/airdynes while the other completes:
200m run
10 Hang Power Cleans (95/135)
12 Ball Slams
Total m's rowed/1000=rounds to add to your total score)
Monday, July 29, 2013
30 July 2013
WARM UP:
3 Rounds of 25 DU's
5 Push Ups
5 Pull Ups
10 OHS (dowel)
Hip Mobility: Couch Stretch, Pigeon, Iron Cross, Scorpion
Achilles stretch
Shoulder Mobility
WOD:
Run 400m
21 Box Jumps
Run 400m
15 V Ups
Run 400m
9 HSPU
SKILL WORK: Muscle Ups / Skin the Cats
3 Rounds of 25 DU's
5 Push Ups
5 Pull Ups
10 OHS (dowel)
Hip Mobility: Couch Stretch, Pigeon, Iron Cross, Scorpion
Achilles stretch
Shoulder Mobility
WOD:
Run 400m
21 Box Jumps
Run 400m
15 V Ups
Run 400m
9 HSPU
SKILL WORK: Muscle Ups / Skin the Cats
Sunday, July 28, 2013
29 July 2013
Warm Up:
200m jog
2 x 10 OHS
10 ghd sit ups
10 push ups
10 pull ups
2 x 10 wall ball
Front squat skill transfers with bar
Strength: 8-8-8 Front Squat (same weight)
WOD:
Teams of 4
Sled pull is timer
15 min AMRAP:
Sled pull (hand over hand) (125/195)
SDHP (65/95)
Tire Flips
KB Swings
200m jog
2 x 10 OHS
10 ghd sit ups
10 push ups
10 pull ups
2 x 10 wall ball
Front squat skill transfers with bar
Strength: 8-8-8 Front Squat (same weight)
WOD:
Teams of 4
Sled pull is timer
15 min AMRAP:
Sled pull (hand over hand) (125/195)
SDHP (65/95)
Tire Flips
KB Swings
Friday, July 26, 2013
27 July 2013
WU:
400M Run
Pick 10 of "Mitch's Warm Up"
SKILL: 5 x 5 Bench Press (increase each set)
WOD:
ANNIE
50-40-30-20-10
Double Unders
SitUps
Here's the answer as to WHY benchmark CrossFit workouts are named after women.
400M Run
Pick 10 of "Mitch's Warm Up"
SKILL: 5 x 5 Bench Press (increase each set)
WOD:
ANNIE
50-40-30-20-10
Double Unders
SitUps
Here's the answer as to WHY benchmark CrossFit workouts are named after women.
Thursday, July 25, 2013
26 July 2013
Warm Up:
Three rounds:
Three rounds:
20 DU's
15 OH weighted lunges
10 Sit Ups
5 Push Ups
SPRINTS!!!!!!!! |
WOD: Death by 10m (it's in the WOD books!!)
This is like a beep test. Cones will be placed 10 m apart on the boulevard. EMOTM you will complete +1 sprints until you can no longer get the work done in the minute.
Cashout:
Tabata Floor Wipers (no bars, set up at posts and grab the post for stability)
Tabata Floor Wipers (no bars, set up at posts and grab the post for stability)
Wednesday, July 24, 2013
25 July 2013
Warm Up:
High knee skip/butt kicks/shuffles/sprint & 360 turn
Junkyard Dog
Burgener
Skill Transfers
I've been wanting to do this one since I first was exposed to CrossFit back in 2010, and I think it's time we did it. The infamous NASTY GIRLS:
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Cleans (135/95)
*Replacements for muscle ups as follows:
~Jumping Muscle Up (set rings high enough off the ground that you still have to pull yourself up into the transition/dip)
~2 Pullups/1 Ring dip for each muscle up
For those that can do the muscle up but cannot string three rounds of seven together, modify the number of reps and do the full muscle up.
Enjoy!
High knee skip/butt kicks/shuffles/sprint & 360 turn
Junkyard Dog
Burgener
Skill Transfers
I've been wanting to do this one since I first was exposed to CrossFit back in 2010, and I think it's time we did it. The infamous NASTY GIRLS:
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Cleans (135/95)
*Replacements for muscle ups as follows:
~Jumping Muscle Up (set rings high enough off the ground that you still have to pull yourself up into the transition/dip)
~2 Pullups/1 Ring dip for each muscle up
For those that can do the muscle up but cannot string three rounds of seven together, modify the number of reps and do the full muscle up.
Enjoy!
modify the muscle ups accordingly |
Tuesday, July 23, 2013
24 July 2013
Warm Up:
Glassman
Burgener
Skill Transfers
Shoulder & Hip Mobility
20 MIN AMRAP:
1 Wall Walk
6 OHS (135/95), from floor
9 TTB
5 Min REST, then:
EMOTM for 10 Mins - 4 t & b shuttle sprints (to be done inside)
Glassman
Burgener
Skill Transfers
Shoulder & Hip Mobility
20 MIN AMRAP:
1 Wall Walk
6 OHS (135/95), from floor
9 TTB
5 Min REST, then:
EMOTM for 10 Mins - 4 t & b shuttle sprints (to be done inside)
Monday, July 22, 2013
23 July 2013
Warm Up:
High knee skip/shuttles/butt kick/shuffle steps (dynamics)
HIP MOBILITY, i ain't lyin', you want those hips open!
(leg swings/pigeon/figure 4/hip floss/couch stretch)
Strength: 3 x 3 Back Squat (increase load each set)
WOD: Nancy's BFF
5 Rounds:
400m Run
15 Back Squats (175/125)
*spoiler alert...we switched out the OHS because they may or may not be on the menu tomorrow :)
High knee skip/shuttles/butt kick/shuffle steps (dynamics)
HIP MOBILITY, i ain't lyin', you want those hips open!
(leg swings/pigeon/figure 4/hip floss/couch stretch)
Strength: 3 x 3 Back Squat (increase load each set)
WOD: Nancy's BFF
5 Rounds:
400m Run
15 Back Squats (175/125)
*spoiler alert...we switched out the OHS because they may or may not be on the menu tomorrow :)
Today back squats make an appearance |
Sunday, July 21, 2013
22 July 2013
Warm Up:
Run 400 m
10's of:
Push Ups
GHD Sit Ups
Back Extensions
Air Squats
OH Squats
Shoulder Mobility
WOD:
3 sets of 3 skin the cats
1 set of 3 wall walks
5 Rounds max minus 1 strict slow ascent pull ups
5 Rounds max minus 1 HSPU
Cashout:
Tabata Sit Ups
Cashiest Cashout:
Tabata Burpees (GROAN!!)
Run 400 m
10's of:
Push Ups
GHD Sit Ups
Back Extensions
Air Squats
OH Squats
Shoulder Mobility
We're doing HSPU to -1 failure today so prime those shoulders! |
WOD:
3 sets of 3 skin the cats
1 set of 3 wall walks
5 Rounds max minus 1 strict slow ascent pull ups
5 Rounds max minus 1 HSPU
Cashout:
Tabata Sit Ups
Cashiest Cashout:
Tabata Burpees (GROAN!!)
Friday, July 19, 2013
20 July 2013
Because we didn't have enough people signed up to run this one last Saturday (Sorry Denise!!) we will try again!
Warm Up:
Coaches choice
WOD:
Run 400m
40 Tire Flips
30 KB Snatch
20 Broad jumps
10 OHS
20 Box jumps
30 DU's
40 Sit Ups
Run 400m
Warm Up:
Coaches choice
WOD:
Run 400m
40 Tire Flips
30 KB Snatch
20 Broad jumps
10 OHS
20 Box jumps
30 DU's
40 Sit Ups
Run 400m
Thursday, July 18, 2013
19 July 2013
Warm Up:
3 rounds of 4 Box Jump Burpees
Hip and Shoulder Mobility, do lots of it
Front squat skill transfers with bar
WOD:
Going for strength today, this is not timed. Increase loads every round to get close to your multi rep max:
3 x 3 Press
3 x 3 Push Press
3 x 3 Push Jerk
5 x 3 1 1/4 Bounce @ bottom Front Squats
3-2-1-1-1 Max weight Thrusters
3 rounds of 4 Box Jump Burpees
Hip and Shoulder Mobility, do lots of it
Front squat skill transfers with bar
WOD:
Going for strength today, this is not timed. Increase loads every round to get close to your multi rep max:
3 x 3 Press
3 x 3 Push Press
3 x 3 Push Jerk
5 x 3 1 1/4 Bounce @ bottom Front Squats
3-2-1-1-1 Max weight Thrusters
Wednesday, July 17, 2013
18 July 2013
Tuesday, July 16, 2013
17 July 2013
Warm Up:
Pick 10 Mitch's
Skipping/Dynamics
Shoulder mobility
SKILL WORK: Fun with Kettlebells
3 x 3 each arm bottoms up press
3 x 2 TGU each side
3 sets of KB Around the World (one set = 1 rep each way (t & b))
10 reps each way KB Around the Body
10 reps each way Around the Body with Catch (note this video shows the figure 8 with catch, we will switch that to a swing around the body but the catch remains the same)
WOD:
10 Min AMRAP (In teams)
Rower/Airdyne is timer
15 Calorie Row/Ride
~Parallette Pass Thrus
~Skin the Cats
~KB Swings
Pick 10 Mitch's
Skipping/Dynamics
Shoulder mobility
SKILL WORK: Fun with Kettlebells
3 x 3 each arm bottoms up press
3 x 2 TGU each side
3 sets of KB Around the World (one set = 1 rep each way (t & b))
10 reps each way KB Around the Body
10 reps each way Around the Body with Catch (note this video shows the figure 8 with catch, we will switch that to a swing around the body but the catch remains the same)
we're swingin' today |
10 Min AMRAP (In teams)
Rower/Airdyne is timer
15 Calorie Row/Ride
~Parallette Pass Thrus
~Skin the Cats
~KB Swings
Monday, July 15, 2013
16 July 2013
Sunday, July 14, 2013
15 July 2013
Warm up:
400m run
25 sit ups
25 air squats
15 ttb
Hip mobility
WOD:
60 sec rest btwn each 1 min round:
3 x 1 min max mtres row/max calories airdyne
3 x 1 min max single skips
3 x 3 there & back boulevard shuttle sprints (each round is 6 lengths)
Skill work: overhead squats
400m run
25 sit ups
25 air squats
15 ttb
Hip mobility
WOD:
60 sec rest btwn each 1 min round:
3 x 1 min max mtres row/max calories airdyne
3 x 1 min max single skips
3 x 3 there & back boulevard shuttle sprints (each round is 6 lengths)
Skill work: overhead squats
Friday, July 12, 2013
13 July 2013
Warm Up:
Coaches choice
WOD:
Run 400m
40 Tire Flips
30 KB Snatch
20 Broad jumps
10 OHS
20 Box jumps
30 DU's
40 Sit Ups
Run 400m
Coaches choice
WOD:
Run 400m
40 Tire Flips
30 KB Snatch
20 Broad jumps
10 OHS
20 Box jumps
30 DU's
40 Sit Ups
Run 400m
Thursday, July 11, 2013
12 July 2013
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