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

Saturday 10.28.17

Partner WOD

9am and 11am

30 min AMRAP
500m row
400m run
2 rounds of “Cindy”

1 round of “Cindy”: 5 pull-ups, 10 push-ups, 15 air squats

Benchmark WOD

10am

“Hoopes”

33 min AMRAP
5 thrusters 135/95
7 toes-to-bar
1 legless rope climb
200m run
buy-in: 118 wall balls 20/14
On a 33 min running clock begin the workout with the buy-in of 118 wall balls. Upon completion of the wall balls begin the AMRAP portion of the workout. Complete as many rounds and reps as possible in the time remaining.

“On September 12, 2012, the New Jersey State Police lost one of the best Troopers who has ever served our department. His name is Trooper James Hoopes, badge number 5712. Trooper Hoopes died in the line of duty while training for his physical fitness test [on the Atlantic City boardwalk]. Trooper Hoopes was a role model for Troopers, both on a professional and personal level. He was very serious with his health and fitness. His death was tragic and completely breathtaking to anyone who knew him, because anyone who has ever had contact with Trooper Hoopes would never believe he would have died during a training exercise. Trooper Hoopes touched a lot of lives within the State Police Family, but even more within his Community; where he was actively involved with coaching youth sports.”

In honor of him, and after consulting several of his close friends who live the CrossFit code, one of the coaches from CrossFit Buena programmed [this] WOD… Trooper Hoopes was, not only a hero to the New Jersey State Police, but also the Community his served. The 33 minutes in the AMRAP represent the date of Trooper Hoopes’ death (12+9+12). The 118 wall balls represent his graduating class. The AMRAP rep scheme represents his badge number: #5712

Detective Sergeant James G. Hoopes was born in Atlantic City on August 16, 1972 and was raised in Ventnor. He graduated from Holy Spirit High School in 1990 and then Albright College in 1994. At Albright, Jim played basketball, set the school’s rebounding record and was recently honored as a member of the Albright College All Century Team. He later went on to obtain his Master’s Degree from Seton Hall University. Jim toured the United States playing professional basketball with the Washington Generals. He then went on to teach Spanish and coach basketball at Holy Spirit High School while working summers at the Greenhouse in Margate. In November 1998, Jim graduated from the 118th New Jersey State Police class. He proudly and honorably served as a State Trooper for 14 years.

James G. Hoopes is survived by his wife, Merry, and sons, Jayson and Joey. Jim is also survived by his mother Cathy, sister Lisa (Drew) Gibson.

Thursday 10.19.17

Image result for rope climb meme

MOBILITY

front rack partner PNF mob 2 min each person
http://www.youtube.com/watch?v=NyDY_I9DD7s
hip extension with band 2 mins each side
http://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH/SKILL

split jerk

10 min EMOM
3,3,3,2,2,2,1,1,1,1
split jerk from the rack, work on technique and/or up to a heavy single for the day

Coach Burgener split jerk introJosh Everett split jerks

WOD

15 min AMRAP
200m run
2 rope climbs

Saturday 9.23.17

Partner WOD

9am and 11am

24 min AMRAP
7 Curtis Ps 95/65
7 bar facing OTB burpees
200m run

Benchmark WOD

10am

Everyday Warrior 2017 Battle Series Workout #1

15 min AMRAP

RX
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 95/65
10 Chest to Bar Pull Ups

Scaled
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 65/45
10 Jumping Chin Over Bar

The first of 3 EDW workouts is here! Hopefully you registered but come in anyway even if you didn’t. If you did register, please submit your score before 11:59pm tomorrow. Come in ready to hit this one hard!