Saturday 5.5.18

Partner WOD

9am and 11am

AMRAP 25
200m run
4 burpees
3 handstand pushups
2 power cleans 155/105
1 rope climb
(partners alternate full rounds)

Benchmark WOD

10am

“Otis”

AMRAP 15
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
etc. etc. etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Thursday 5.3.18

Hey athletes! We have some our very own CFW folks competing at The Granite Games Throwdown this Saturday. If you can make it, please go and support our teams!

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

Partner WOD

teams of 2
8 rounds for time
500/400m row
200m bumper plate run 45/35

Partners will complete 4 rounds each, switching after each full round. So, this means partner 1 will complete the row and the run before tagging partner 2 in to do the same. The runs will be completed carrying a bumper plate.

Tuesday 5.1.18

Hey athletes! We have some our very own CFW folks competing at The Granite Games Throwdown this Saturday. If you can make it, please go and support our teams!

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

WOD

AMRAP 5
600m run
then AMRAP
12 deadlifts 185/135
12 lateral OTB burpees

rest 5 mins

AMRAP 5
400m run
then AMRAP
9 deadlifts 225/155
9 lateral OTB burpees

rest 5 mins

AMRAP 5
200m run
then AMRAP
6 deadlifts 275/185
6 lateral OTB burpees

Wednesday 12.20.17

We’ll be doing “The 12 Days of CrossFit” workout this Saturday. Tis the season!!

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
clean and jerk
build up to a heavy complex

WOD

5 rounds
every 4 min
30 air squats
200m run
7 clean and jerks 115/80

Tuesday 11.21.17

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

STRENGTH/SKILL

6 min EMOM

handstand push-ups

WOD

5 x 4 min rounds
12 pull-ups
16 deadlifts 135/95
200m run

The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next round. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break.

Tuesday 11.14.17

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

power snatch
10 min EMOM
2 reps a min building up in weight

WOD

4 rounds
15 power snatches 75/55
30 double unders
200m run

Wednesday 11.1.17

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

STRENGTH/SKILL

6 min EMOM

handstand push-ups

WOD

100 double-unders, 50 abmat sit-ups, 200m run
80 double-unders, 40 abmat sit-ups, 200m run
60 double-unders, 30 abmat sit-ups, 200m run
40 double-unders, 20 abmat sit-ups, 200m run
20 double-unders, 10 abmat sit-ups, 200m run

runs will be completed carrying a KB 53/35