Thursday 4.5.18

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

3 rounds for max reps
3 min calorie row
2 min double-unders
1 min burpees
2 min rest

CORE

5 rounds not for time
15 V-ups
15 tuck ups
15 second hollow hold
15 second arch hold

Monday 4.2.18

office space monday GIF

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

PRACTICE/STRENGTH

snatch
EMOM 16 (4 rounds)
minute 1: 3 power snatch
minute 2: 2 hang power snatch
minute 3: 1 hang squat snatch
minute 4: rest

WOD

AMRAP 9
3 KB swings 53/35
3 goblet front squats 53/35
3 burpees
6 KB swings
6 goblet front squats
6 burpees
9 KB swings
9 goblet front squats
9 burpees
12 KB swings
12 goblet front squats
12 burpees
…continue adding 3 reps to each movement

Saturday 3.31.18

video news GIF

Partner WOD

9am and 11am

teams of 2
800m farmer carry 53s/35s
100 air squats / plank hold
90 pull-ups / superman hold
80 abmat sit-ups / wall sit hold
70 burpees / hang hold
60 HR push-ups / handstand hold
50 partner deadlifts 225/155
800m farmer carry 53s/35s

Partners do the farmer carry together (one partner carries both kettlebells, switching as necessary). For the next 5 movements one partner works while the other partner holds. Partners switch positions as necessary. The partner deadlifts are performed with a single bar, both partners lifting it together.

Benchmark WOD

10am

“Hansen”

5 rounds for time of
30 kettlebell swings 70/53
30 burpees
30 GHD sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Tuesday 3.27.18

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

STRENGTH

pause front squat
6 x 3 @ 75%
3 sec pause at the bottom of every rep

WOD

4 rounds
every 4 min
18 burpees
15 front squats 95/65
8 50′ shuttle sprints
(score is your slowest round)

Saturday 3.24.18

Related image

Partner WOD

9am and 11am

teams of 2
AMRAP 25
2000/1600m row
then…
40 toes to bar
40 bar-facing burpees
40 thrusters 75/55
40 toes to bar
40 bar-facing burpees
40 thrusters 95/65
40 toes to bar
40 bar-facing burpees
40 thrusters 115/75

Benchmark WOD

10am

“Crain”

2 rounds for time
34 push-ups
50m sprint
34 deadlifts 135/95
50m sprint
34 box jumps 24/20
50m sprint
34 clean and jerks 95/65
50m sprint
34 burpees
50m sprint
34 wall balls 20/14
50m sprint
34 pull-ups
50m sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

The “Crain” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, March 21, 2015.

Monday 3.19.18

Image result for gifs

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

PRACTICE/STRENGTH

EMOM 8
1 snatch high pull + 1 power snatch
build up to heavy complex

Partner WOD

AMRAP 15
30 abmat sit-ups
20/15 calorie row
10 burpees

partners alternate movements

Wednesday 3.14.18

Related image

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

PRACTICE/STRENGTH

EMOM 8
1 power snatch + 1 overhead squat
build up to heavy complex

WOD

EMOM 16 (4 rounds)
minute 1: 7 wall balls 20/14 + 7 chest to bar pull-ups
minute 2: 15 box jumps 24/20
minute 3: 7 power snatches 95/65 + 7 overhead squats 95/65
minute 4: 15 burpees