Wednesday 4.4.18

you got this GIF

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

Team WOD

teams of 3
AMRAP 7
50 push press 115/80
50 push press 135/95
AMRAP push press 155/105

rest 3 mins

AMRAP 7
50 back squats 135/95
50 back squats 155/105
AMRAP back squats 185/135

rest 3 mins

AMRAP 7
50 hang power cleans 115/80
50 hang power cleans 135/95
AMRAP hang power cleans 155/105

Teammates will have 7 mins to get through two sets of 50 reps of a barbell movement followed by as many reps as possible with the final barbell in the remaining time. The team score is reps with the final weight. Teammates will ideally share one barbell, changing the weights between each set. However, teams can have multiple bars if one or more teammates needs to use a different weight. The only movement that comes from the rack will be the back squat.

Thursday 2.8.18

Image result for crossfit PR meme

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

WOD

Choose your own adventure today. Pick a lift, find your 1RM, maybe get a PR! Then choose one gymnastics movement and test your max. Feel free to choose an optional gymnastics movement that suits your skill level. And finally, a short conditioning piece to really test your mettle. How fast can you go?

weightlifting
pick one
15 min to establish
1RM deadlift
1RM push press
1RM back squat
1RM thruster

gymnastics
pick one
10 min to establish
max strict pull-ups in 2 min
max chest-to-bar pull-ups in 2 min
max toes-to-bar in 2 min
max handstand push-ups in 2 min
max ring dips in 2 min

conditioning
for time
400m run
500m row

Monday 1.22.18

The 2018 CrossFit Open starts one month from today. We will be doing the Open workouts in classes on the Monday following their announcements. There will be one workout announced every Thursday at 5pm from Feb 22 to Mar 22. There will be 5 workouts total. We will be testing our fitness along with hundreds of thousands of other CrossFitters from around the world. Check out all the exciting details here.

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

5 x 5 @ 75%

WOD

RX
3 rounds
50 air squats
35 push-ups
25 double-unders

FB
3 rounds
62 air squats
42 double-unders
22 handstand push-ups

Saturday 1.13.18

Image result for team of 3 meme

Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Monday 12.18.17

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

3 x 7 @ 75%

WOD

for time
1500m row
100 double unders
400m run
100 double unders
1500m row

or

for time
1200m run
100 double unders
500m row
100 double unders
1200m run

Friday 11.17.17

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

3 x 9 @ 70%

WOD

8 rounds
20 seconds back squats 45/35
10 seconds rest
20 seconds double unders
10 seconds rest

rest 2 min

8 rounds
20 seconds DB snatches @ 20% BW
10 seconds rest
20 seconds handstand push-ups
10 seconds rest

Double tabata style workout today. The first 20/10 interval is back squats with an empty bar (please don’t drop empty bars). The second is double unders. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Please choose a jump rope variation with which you can maintain a steady rhythm for the full 20 seconds. Same plan for the second piece, alternating between DB snatches and handstand push-ups. Again, choose a weight/movement variation that allows you to work consistently for the full 20 seconds.