Saturday 6.16.18

Partner WOD

9am and 11am

teams of 2 for time (30 min cap)
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row

Benchmark WOD

10am

“Nancy”
5 rounds for time
400m run
15 overhead squats 95/65

Saturday 4.28.18

Partner WOD

9am and 11am

teams of 2
for time
70 calorie row
70 box jump overs 24/20
70 power snatches 95/65
70 thrusters 95/65
70 pull-ups
70 thrusters 95/65
70 power snatches 95/65
70 box jump overs 24/20
70 calorie row

25 min time cap

Benchmark WOD

10am

“Whitten”

5 rounds for time
22 KB swings 70/53
22 box jumps 24/20
400m run
22 burpees
22 wall balls 20/14

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

The “Whitten” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).

Thursday 3.22.18

Image result for goat gif

MOBILITY

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

WOD

“Goat Day”
EMOM 16
odd minutes: movement 1
even minutes: movement 2

“Goat” is CrossFit slang for a movement that challenges us. Such as double-unders, pull-ups, overhead squats or handstand push-ups for example. To turn these perceived weaknesses into strengths, we need to practice them. We generally don’t improve our technique much with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. For example, to improve technique in double-unders we need to practice at a low intensity so we can really focus on the mechanics of the hands and the timing of the jump. When we couple “practice” with “training” throughout the week, we set ourselves on a faster track to results. Please come prepared with two “Goats” to work on today, and we’ll alternate between them. Choose an appropriate rep scheme for each movement that keeps things in the low “practice” intensity range.

For the five Thursdays during the Open, we will have these Goat Days. Since we do not know what movements will be in the Open workouts, this is an opportunity for athletes to choose what they would like to work on as opposed to programming movements that may or may not show up. Sticking to the same movements over the five weeks may have the biggest potential for improvement in athletes. Picking different movements from week to week is also an option. If athletes remain diligent and consistent across these five weeks with their practice, they will get better.

then…

for time
600m run
50 abmat sit-ups
40 KB swings 53/35
30 box jump overs 24/20
20 waiters walking lunges 53/35 (10 lunges with KB on right, 10 with KB on left)
10 toes to bar

Tuesday 2.6.18

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

Partner WOD

AMRAP 3
24 box jump overs 24/20
40 double-unders
max power cleans RX 115/80 FB 135/95

AMRAP 3
21 box jump overs 24/20
30 double-unders
max power cleans RX 135/95 FB 155/105

AMRAP 3
18 box jump overs 24/20
20 double-unders
max power cleans RX 155/105 FB 185/135

AMRAP 3
15 box jump overs 24/20
10 double-unders
max power cleans RX 185/135 FB 205/145

Teams of 2. Partners alternate full AMRAPs and each does all four. Partner 1 does the first AMRAP while partner 2 rests. Then partner 2 does the first AMRAP while partner 1 rests. Then partner 1 moves on to the second AMRAP while partner 2 rests. Then partner 2 does the second AMRAP etc etc. Final team score is total number of power cleans performed.

Thursday 1.18.18

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

WOD

teams of 2
AMRAP 24
3 KB swings, 3 box jump overs, 3 wallballs
6 KB swings, 6 box jump overs, 6 wallballs
9 KB swings, 9 box jump overs, 9 wallballs
…..etc etc etc

KB 53/35
box jump overs 24/20
wallballs 20/14

Partners will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6, then Partner 2 will complete 6-6-6 and so on and so on. The reps will go up by 3 until the 24 min mark. Score is total team reps. Scoring key below…

both finish 3’s: 18
both finish 6’s: 54
both finish 9’s: 108
both finish 12’s: 180
both finish 15’s: 270
both finish 18’s: 378
both finish 21’s: 504
both finish 24’s: 648
both finish 27’s: 810
both finish 30’s: 990

Friday 10.27.17

MOBILITY

thoracic extension with double lax balls (starts at 1:20 in video) 2 min

clearing hip impingement with band (starts at 2:50 in video) 2 min each side

https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

deadlifts

5 x 5 @ 80%

WOD

4 rounds
21 deadlifts 135/95
15 box jump overs 24/20
9 push jerks 135/95

Choose a weight that you could go unbroken on the push jerk every single round. This should be a weight that you could cycle 15+ reps when fresh. On the box jump overs, there is no need to fully extend the hips at the top of each rep.

Saturday 10.21.17

Related image

Partner WOD

9am and 11am

teams of 2
70 calorie row
70 box jump overs 24/20
70 thrusters 75/55
70 pull-ups
70 thrusters 75/55
70 box jump overs 24/20
70 calorie row

Benchmark WOD

10am

“Probatio”

for max reps in 31 minutes
0:00-5:00
max burpee box jump-overs 24/20
rest 5 minutes
10:00-14:00
max 50′ shuttle sprints
rest 4 minutes
18:00-22:00
max power cleans 155/105
rest 3 minutes
25:00-28:00
max wall balls 20/14
rest 2 minutes
30:00-31:00
max unbroken pull-ups (single attempt)

Saturday 10.7.17

Partner WOD

9am and 11am

1200m run
then
8 rounds
12 C2B pull-ups
9 power snatch 95/65
6 handstand push-ups
then
1200m run

Benchmark WOD

10am

Everyday Warrior Battle Series Workout #3

Part 1 – 12 minute CAP
On a Running clock complete:
2 Rounds of
4 Deadlift 225/155
28 Wallballs 20/14
20 Box Jump Overs, 24/20 inches (All divisions)
14 Handstand Push Ups

Part 2 – 12 minute CAP
At 12 min on the clock
Find a Max Squat Clean

 

Friday 9.8.17

“Grit is picking yourself up and moving forward even when you think you can’t take one more step.” – Christy Mossburg

MOBILITY

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

STRENGTH

15 minutes to establish your 1RM overhead squat. Record it!

The Overhead Squat with Chris Spealler

Coaching The Overhead Squat with Justin Bergh

WOD

5 rounds
2 min AMRAP
10 box jump overs 24/20
10 push press 115/75
rest 1 min between rounds/start each round where you finished the previous one