1 August 2014

Warm Up:
Pick 4 Dynamic exercises
then 5 rounds
25 DU
3 Inch Worm
1 wall walk

Skill Work:
3 sets strict hanging leg raises to max reps
3 sets false grip hold (beg) pull up (int/adv) max reps
5 mins work on:  teddy bear stand (beginner) headstand (beg/int) handstand hold (int) kick up to handstand (adv) *note* to be done only with spotters or against the wall (the goal is to not use the wall)

WOD:  7 mins of burpees (no cherry picking!)

31 July 2014

Back Squat:
4 x 5 @ 60/65/70/75%
Front Squat
4 x 5 @ 60/65/70/70

WOD:
3 Rounds:
3 tire flips, jump in and out after each flip
Run 200 m
15 OHS (from floor 65/95)

SILVERS:
Strength:   5 x 5 Deadlifts

WOD:
3 ROUNDS
3 Tire Flips (heavy tires do with a partner or two), jump in and out after each flip
200 m run
10 Medball cleans

30 July 2014

Glassman Warm Up
Burgener Warm Up
Mobility

20 Min AMRAP
3 hang squat cleans (135/95)
6 Ring Dips
9 Box Jumps (20'/24')
27 DU

Rx2:  Less weight for cleans
negative ring dips or band wrap assisted (no knees in band)
lower box
DU attempts

Mod:  Med ball cleans
Box dips
Parallettes

When recording your results, please do not select Rx or Rx2 if you do the MOD stream.  Enter MOD in the comments.

29 July 2014

Warm Up
Mitch's warm up

Mobility

WOD: 12 MIN CAP
Death by Couplet
EMOM
1 t & b shuttle (length)
+1 Pull up

Only the pull up increases each round, the sprint stays the same

Rx2:
Inverted rows

Cash Out:  Tabata Hollow rocks or supermans, player's choice

SILVERS:
Strength:  5 x 3 Press/Push Press complex incr weight each set

WOD:
Same as above with inverted rows or push ups

28 July 2014

Warm up:
Dynamics
Front Squat Skill transfers
Mobility

Back Squats
4 x 5 @ 60/65/70/75%
Front Squat
4 x 5 @ 60/65/70/70%

WOD:
10 sets 25m overhead barbell walk
1 min rest between sets
working up to max weight

25 July 2014

Warm Up:
Dynamics - high knees, tiny bunny hops, lunges, leg swings, etc
Mobility - Achilles/calf/ankle, hip and posterior chain

Skill work:  20 minutes open gym

WOD:
10 x 25 m sprints, 15 seconds between sprints
You will do 15 double unders for every second difference between your fastest and slowest round

Cash Out:
Tabata wall sits or plank (player's choice)

24 July 2014

Warm Up:
Run 400m
Front squat skill transfers
Squat therapy

Back Squats:
1 x 5 @ 65%, 3 x 5 @ 75%
Front Squats
4 x 5 @ 65%

WOD:
8 MIN AMRAP
8 Box Jumps (24"/30")
4 Squat Snatch (65#/95#)

Rx2:  Muscle snatch from hang to OHS (35/45)
Box jumps (20"/24")

Mod:  OHS with 15# bar or dowel OR air squats to full depth
Lower than 20"/24" box jumps

*If you are doing the MOD stream, please do not select Rx or Rx2 when recording your time and enter MOD in the comments*

SILVERS:
Strength:  5 x 5 Front Squats

WOD:
8 MIN AMRAP
8 Step Ups or box jumps
4 Overhead squats

Cash Out:  Tabata sit ups

23 July 2014

Warm Up:
Tabata row
Run 400m
Dynamics/mobility

WOD:
in teams of three, complete:
300 weighted calf raises (35/45) *may use dumbbells/barbells/kb's held behind the neck*
300 wall balls (14/20) to 9'/10'
3000m row or run (only one member per team may row, two must run)

For calf raises and wallballs, all teammates may work at the same time but you cannot move to the next movement until all reps are completed.  Run/row can be done at the same time, but time does not stop until last member is through the door/off the rower

Rx2:  Calf raises - no load or weight
Wall balls - less weight/lower height/less depth on squat

22 July 2014

Warm Up
Dynamics
Squat therapy
Mobility

Back Squats
4 x 5 @ 65/70/75/80%
Front squat
4 x 5 @ 65%

WOD:
21-15-9
Thrusters (65/95)
Run 200 m between sets

Cash Out:
Tabata leg lifts

SILVERS:
Strength:  3 x 3 Bear Complex

WOD:
21-15-9
Thrusters/100m run

21 July 2014

Warm Up:
400 m jog
Dynamics/mobility

Skill Work:
Beginner:
3 sets max seconds hold false grip (rings or bar)
3 sets max hanging L sit hold
Int:
3 sets max false grip rings/bar pulls to chest
3 sets of 3 strict toes to bar
Adv:
3 sets max false grip rings/bar pulls to chest
3 sets of 3 hanging leg raise to lever (2:00 mark)

WOD:
100 Grasshoppers
20 burpees
100 Parallette hopovers
20 dragon walks (0:15 sec mark)
50 TTB
20 Burpees
50 Jumping Lunges
20 Dragon Walks

18 July 2014

Warm Up:
3 rounds
Jog 100m
10 Frog Jumps
5 Inch Worm
5 Jumping Pull Ups

Mobility:
Couch Stretch
Pigeon
Leg swings
Scorpion
Iron Cross
Front squat skill transfers with bar

Back Squats:
2 x 5 @ 65%
3 x 5 @ 70%

Front Squats:
4 x 5 @ 60%

WOD:
6 MIN EMOM
2 Clean Pulls (70-75%)
1 Clean (full squat)

17 July 2014

Warm Up:
Dynamics
Mobility:  Focus on calf/achilles/ankle/hips

WOD:
MICHAEL
3 Rounds
800 m Run
50 Back Extensions
50 Sit Ups

SILVERS:
Strength:  5 x 5 Good Mornings

WOD:
Modified Michael
3 Rounds
400 m Run
25 Back Extensions
25 Sit Ups

16 July 2014

Warm Up:
Mitch's Warm Up

6 Rounds on Rower
10 pulls for max metres (first pull counts)
rest as long as it took to finish your pulls

WOD:
In groups of three, runner is timer

12 MIN AMRAP
200 m run
Low bar sled push (+20 lbs/+30 lbs)
Tire Flips

Rx2: no weight on sleds

15 July 2014

Warm Up:
Dynamics
Mobility
Front squat skill transfers

Back Squat:
4 x 5 @ 60%/70/75/80
Front Squat
1 x 5 @ 60%, 3 x 5 @ 65%

WOD:
5 Rounds:
T & B blvd farmer walks (barbell) 45/65
1 rope climb

Rx2:  Farmer carry with dumbbells or kb's
         Supine rope climb to standing position and back down

SILVERS:
Strength: 5 x 5 Front Squat

WOD:
5 Rounds with a partner:
T & B farmer walks (timer)
Parallette Hopovers

14 July 2014

Today we pay homage to the excitement building around the CrossFit Games (9 more days whoop!) we are going to do a scaled down version of event 3, The Triple 3

Warm Up:
Dynamics

Mobility

WOD:  Almost but not quite the triple 3

Row 1000m

100 DU

Run 1 mile (1600 m)

Rx2:  DU attempts or Parallettes

11 July 2014

Warm Up
800m run

Mobility:
Posterior Chain
Shoulders

Skill:  3 lengths OH Duck walk with dowel or bar

Strength:
Tabata Hollow body hold
tabata superman hold

WOD:  On the blvd
7 Rounds
1 length stiff legged bear crawl
1 length broad jump burpees
12 V Ups

Rx2: V sit-ups

10 July 2014

Warm Up:
3 Rounds
Run 200 m
5 inch worm
5 Scorpion
5 Iron Cross
5 Good mornings (no load)

Mobility: Focus on posterior chain

Front squat skill transfers (with bar)

Back Squats:
4 x 4 @ 70%/75%/80%/85%
Front Squats
4 x 5 @60%/65%/70%/70%

WOD:
6 MIN Circuit, each circuit is max reps, rotate between each
Odd:  Short shuttles
Even:  Push Press (35/45)

Silvers:
Warm Up:
JMSU

MOBILITY
Strength:  Front Squats 5 x 5 incr weight

WOD:
CIrcuit 1 min at each station - 2 rounds

Tire Flips
Step Ups
KB Swings
Goblet Squat
burpees

9 July 2014

Warm Up:


Strength:  Deadlift
1 x 8 @ 60%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

WOD:
21-15-9
DU
KB swings (35/55)
Pull Ups

Rx2:
Parallettes
Less weight
Ring Rows

8 July 2014

Warm Up:
1000m row
Mobility

Skill Work:
Handstand bear walks (off box)
3 x 1 (around and back =1)

WOD: 20 MIN AMRAP
200 m run
10 Wall balls
20 Sit Ups
10 Push Ups

Score is total reps (run = 10 m equals 1 rep)

Rx2:
Wall balls = 14# ball to 8'marker or 10# ball to 9 ft
Push Ups = From boxes or low bar

SILVERS:
Strength:  5 x 5 Push Press

WOD:  Same as regular class

7 July 2014

Warm up:
Tabata Row
Squat therapy
Front squat skill transfers

Back Squats:
1 x 5 @ 70%
1 x 5 @ 80%
1 x 2 @ 85%
1 x 3 @ 90%
1 x 1 @ 100%

Front Squats:
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%

WOD:
30 snatch pulls (adv fr floor, int from hang, beginner from high hang with dowel) 135/95
Rest 3 minutes
30 OHS 135/95

Score is total time minus rest

Rx2:  less weight

4 July 2014

Warm Up
dynamics
mobility - focus on ankles/calf/achilles

WOD:
Run 800 m
Rest 2 mins
Run 800 m
Rest 2 mins
Rower Sprints
8 rounds 30 sec on 30 sec off max metres row
Score is total metres less 50 metres for every minute you spent running (rounded to half minutes)

3 July 2014

Warm up:
400 m run
Mobility

Skill work:
Muscle up transitions (for those with kipping pull up)
Kipping pull up

WOD:
5 min EMOM
4 t& b shuttles
Rest 1 min
5 min AMRAP
10 GRASSHOPPERS
6 alt pistols
2 jumping muscle ups

Rx2: assisted pistols / 3 negative pull ups/ 4 low ring muscle up transistions

2 July 2014

Warm up
3 rounds 2 mins on 1 min rest DU or singles

SQUAT THERAPY:  Wall squats done with back to the wall

Back Squat:
1x6 @ 70%
1x6 @ 80%
1x3 @ 90%
1x2 @ 95%

Front Squat:
1x5 @ 65%
1x4 @ 75%
1x4 @ 80%
1x4 @ 80%

WOD:
5 Rounds:  3 mins rest between rounds
1 MIN ROW (calories)
1 MIN THRUSTERS (65/45)

Score is total reps plus total calories rowed