Thursday 1.11.18

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MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

handstand push-ups

WOD

for time
100 double unders
50 abmat sit-ups
25 med-ball squat cleans 20/14

80 double unders
40 abmat sit-ups
20 med-ball squat cleans 20/14

60 double unders
30 abmat sit-ups
15 med-ball squat cleans 20/14

40 double unders
20 abmat sit-ups
10 med-ball squat cleans 20/14

20 double unders
10 abmat sit-ups
5 med-ball squat cleans 20/14

Thursday 12.14.17

Image result for crossfit christmas party

HOLIDAY HANGOUT

Don’t forget! We are hanging out at Zoiglhaus Brewing this Saturday night from 7pm and onwards. Partners welcome. The more the merrier! Dress to impress!

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

STRENGTH

push press

3 x 9 @ 70%

WOD

tabata x 4
KB swings 53/35
row (cals)
abmat sit-ups
shuttle sprints

In this Tabata workout, athletes will alternate between 20 secs of work and 10 secs of rest for 8 rounds on each movement. This means athletes will complete all 8 rounds of KB swings before moving on to all 8 rounds of rowing and so on. For the shuttle sprints, stop where you are at the end of each 20 secs and continue on from that point. Each movement is scored separately, with the score being the total amount of reps across the 8 rounds.

Tuesday 12.5.17

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

WOD

5 rounds
10 power cleans 135/95
10 bar facing burpees

CORE

not for time
30 strict toes to bar
40 barbell rollouts
50 abmat sit-ups

break these core movements up as needed to maintain quality

Friday 11.24.17

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

WOD

AMRAP 14
55 burpees
55 pull-ups
55/40 cal row
55 handstand push-ups

CORE FINISHER

not for time
30 strict toes to bar (scale to hanging straight leg raises)
6 x 30 sec side plank hold (3x each side)
60 abmat sit-ups

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

Tuesday 10.17.17

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

STRENGTH

deadlift

4 x 7 @ 75%

WOD

12 min EMOM (4 rounds)
station 1: 10 deadlifts 185/135
station 2: 20 abmat sit-ups
station 3: max effort double-unders

Saturday 9.16.17

Partner WOD

9am and 11am

5 x 5 min AMRAPs in 25 min
from 0:00-5:00
16 cal row
16 box jumps 24/20
from 5:00-10:00
16 thrusters 75/55
16 pull-ups
from 10:00-15:00
16 burpees
16 DB snatches @ 25% BW
from 15:00-20:00
16 air squats
16 KB swings 53/35
from 20:00-25:00
16 push-ups
16 abmat sit-ups

Benchmark WOD

10am

“Bulger”

10 rounds for time
150m run
7 C2B pull-ups
7 front squats 135/95
7 handstand push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.