Friday 5.27.16

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each 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

“Randy”

for time:

75 power snatches 75/55

To honor the memory of Randy Simmons, aged 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Officer Randy Simmons, please click here.

9 min time cap

WOD

RX

9 min AMRAP
9 overhead squats 75/55
1 rope climb
12 HR push-ups

FB

9 min AMRAP
9 overhead squats 95/65
1 legless rope climb
12 bench press 155/110

Wednesday 12.2.15

MOBILITY

banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4
setting the shoulder for bench press (first piece in video)
https://www.youtube.com/watch?v=pVQB_6ESezU

STRENGTH

6 sets
6 bench press @ 70%
CrossFit – “Proper Bench Technique”

WOD

7 min AMRAP
7 T2B
14 “pecs to deck” push-ups
21 double-unders

FINISHER

5 x 10 Pallof presses (each side) Pallof press

Tuesday 10.27.15

MOBILITY

banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4
setting the shoulder for bench press (first piece in video)
https://www.youtube.com/watch?v=pVQB_6ESezU

Partner STRENGTH

bench press 20 x 2  CrossFit – “Proper Bench Technique”
partners alternate sets performing 10 sets of 2 each (or 20 total reps each)
goal is for partners to press max total weight possible in 20 sets of 2
example: partner 1 presses 20 x 165 + partner 2 presses 20 x 190 = total score of 7100#
keep track of weights pressed if you build up or go down in weight

Partner WOD

partners alternate whole rounds to complete 5 each
20 KB swings 53/35
20 HR push-ups

Friday 9.25.15

MOBILITY

shoulder external rotation improvement 2 min (starts at 2:50 in video)
https://www.youtube.com/watch?v=VR1An7jpdUY
lax ball hip mash 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

10 sets
3 bench press @ 85%
CrossFit – “Proper Bench Technique”

WOD

4 rounds for max reps against a 4 min clock
500/400m row
20 wall balls 20/14
max reps pull-ups
(2 min rest btwn rounds)

Friday 7.24.15

MOBILITY

shoulder external rotation improvement 2 min (starts at 2:50 in video)
https://www.youtube.com/watch?v=VR1An7jpdUY
lax ball hip mash 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

15 min to establish your current 1RM bench press (record your weight)

“Proper Bench Technique” with Shane Sweatt and Laura Phelps-Sweatt

WOD

with a partner
alternate movements to complete
8 total rounds of:
200m row
10 burpee box jumps 24/20
50′ DB bear crawls @ 25% BW (btwn 2 DBs)

DB bear crawl

thursday 7.16.15

MOBILITY
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4
shoulder external rotation improvement 2 min (starts at 2:50 in video)
https://www.youtube.com/watch?v=VR1An7jpdUY

STRENGTH
using 1RM + 15
front squat
5 @ 50%, 5 @ 60%, 5 @ 75%, 3 @ 85%, 1+ @ 95%
bench press
5 @ 50%, 5 @ 60%, 5 @ 75%, 3 @ 85%, 1+ @ 95%

WOD
12 min EMOM:
2 power cleans @ 80-85% 1RM (post weight used on board)
5 bar facing burpees

friday 7.10.15

MOBILITY
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30
front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM
high hamstring flossing 2 min each side
https://www.youtube.com/watch?v=OqmB1VhqZCM

Benchmark WOD
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
deadlift @ 1.5 x bodyweight
bench press @ 1 x bodyweight
clean @ .75 x bodyweight
Set up three bars and work your way through for time.
This will be a tough set up in larger classes because of all the barbells required. Find a partner or, even better, 2 partners to work with and rotate through the lifts.

Reminder, our very own Brenden Thwing and Joel Ewing will be competing in the Summer Sizzle competition tomorrow. If you can, go and show our boys some support!
http://www.crossfitswbeaverton.com/summer-sizzle/

tuesday 7.7.15

MOBILITY
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4
shoulder external rotation improvement 2 min (starts at 2:50 in video)
https://www.youtube.com/watch?v=VR1An7jpdUY

STRENGTH
using 1RM + 15
bench press
5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD
3 rounds:
20 KB swings 53/35
10 single arm KB push press 53/35 (5 each arm)
200m run

Monday 6.15.15

Reminder…We are having another Hero Wod and barbeque this Friday afternoon. We will be doing a Hero workout called “Steele” in honor of Brenden’s new son, Steele, who is being born today. Good luck, Brenden, and congratulations!

DAILY WARMUP

check the board

MOBILITY

shoulder external rotation improvement 2 min (starts at 2:50 in video)

https://www.youtube.com/watch?v=VR1An7jpdUY

banded hip extension 2 min each side (starts at 1:20 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

using 1RM + 10#

bench press

5 @ 50%, 5 @ 60%, 5 @ 75%, 3 @ 85%, 1+ @ 95%

WOD

9 min AMRAP
Get as far up the ladder as you can get adding 3 reps to each movement per round:
3 thrusters 95/65
3 pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
12 thrusters
12 pull-ups
15 thrusters
15 pull-ups
18 thrusters
18 pull-ups…
etc. etc.