Monday 1.8.18

Image result for crossfit rope climbs meme

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

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
clean and jerk
build up to a heavy complex

WOD

400m run
15 clean and jerks 135/95
3 rope climbs
400m run
12 clean and jerks 135/95
2 rope climbs
400m run
9 clean and jerks 135/95
1 rope climb

Wednesday 12.20.17

We’ll be doing “The 12 Days of CrossFit” workout this Saturday. Tis the season!!

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

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
clean and jerk
build up to a heavy complex

WOD

5 rounds
every 4 min
30 air squats
200m run
7 clean and jerks 115/80

Saturday 12.9.17

Partner WOD

9am and 11am

30 min AMRAP

0:00 – 10:00
1 mile run
max clean & jerks 135/95 in time remaining
10:00 – 20:00
1 mile run
max power snatch 115/80 in time remaining
20:00 – 30:00
1 mile run
max thrusters 95/65 in time remaining

Benchmark WOD

10am

“MIAGI”

for time
50 deadlifts 135/95
50 double kettlebell swings 53s/35s
50 push-ups
50 clean-and-jerks 135/95
50 pull-ups
50 kettlebell taters 53/35
50 box jumps 24/20
50 wall walks
50 knee-to-elbows
50 double-unders

Wednesday 11.29.17

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

PRACTICE/STRENGTH

10 min EMOM
1 power clean + 1 push jerk
build up to a medium weight complex

WOD

“Gwen”
15-12-9
unbroken clean and jerks

Individual athlete’s choice on barbell loading.

“Gwen” is a benchmark workout that lets athletes choose their own weight on the barbell. This workout tests strength, power and conditioning. Weight should be heavy but also something that athletes can “touch and go” for 15-12-9 reps. “Unbroken” means that there can be no pausing or re-gripping at any time on the ground. Athletes may pause in the front rack before bringing the bar back down to the hips. If athletes can’t decide between 2 weights, going lighter is the better option in order for them to get a legitimate score for the day. To summarize…Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping the bar. Use same load for all three sets. Rest as needed between sets. Score is weight used. If you can’t finish a set unbroken, lighten the bar and start over.

Saturday 11.18.17

Partner Hero WOD

9am and 11am

“Glen”
30 clean & jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Benchmark Hero WOD

10am

“Tommy Mac”

2 rounds for time
12 burpees
12 thrusters 115/75
12 burpees
12 power snatch 115/75
12 burpees
12 push jerks 115/75
12 burpees
12 hang squat clean 115/75
12 burpees
12 overhead squat 115/75

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Saturday 11.4.17

Partner WOD

9am and 11am

on a running clock

at 0:00

80/60 cal row

at 6:00

3 RFT
10 power snatch 115/75
10 C2B pull-ups

at 12:00

80/60 cal row

at 18:00

3 RFT
10 thrusters 115/75
10 burpee box jump overs 24/20

at 24:00

80/60 cal row

at 30:00

3 RFT
10 clean and jerks 115/75
10 toes-to-bar

Benchmark WOD

10am

“Dom”

for time
50 calorie row
then
10-9-8-7-6-5-4-3-2-1
squat cleans 100/75
handstand push-ups
then
50 calorie row

Monday 10.30.17

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

7 x 3 @ 85%

WOD

15-12-9
cal row
power snatch 95/65

directly into…

15-12-9
cal row
clean and jerk 95/65

If we are short on rowers, find a fitness buddy to share equipment with. One of you rows while the other lifts and switch.

Thursday 9.21.17

“Attitude is a little thing that makes a big difference.”
— Winston Churchill

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

STRENGTH

clean & split jerk
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%

(if you did not establish a 1RM last week, do that instead)

WOD

15-12-9
thrusters RX 115/75 FB 135/95
OTB burpees

Thursday 9.7.17

“Grit is just showing up.” – Lucie Winborne

Benchmark alert! This Saturday’s benchmark workout will be the Hero WOD “Schmalls” 

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM

STRENGTH

15 min to establish your 1RM clean and jerk. Record it!

WOD

3 rounds
in 5 min perform…
500/400m row
400m run
max effort push-ups
rest 2 min between rounds

Saturday 8.26.17

Related image

Partner WOD

9am and 11am

30 min AMRAP

0:00 – 10:00
1 mile run
max clean & jerks 135/95 in time remaining
10:00 – 20:00
1 mile run
max power snatch 115/80 in time remaining
20:00 – 30:00
1 mile run
max thrusters 95/65 in time remaining

Benchmark Hero WOD

10am

“DVB”

for time
1 mile run with med ball 20/14
then 8 rounds of:
10 wall balls 20/14
1 rope climb
800m run with med ball 20/14
then 4 rounds of:
10 wall balls 20/14
1 rope climb
400m run with med ball 20/14
then 2 rounds of:
10 wall balls 20/14
1 rope climb

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.