Thursday 11.16.17

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

WOD

teams of 3
AMRAP 22
200m farmers carry 70’s/53’s
60 50′ shuttle sprints
200m farmers carry 70’s/53’s
75 wall balls 20/14

Teams of 3 workout with teammates alternating as they see fit. One person works at a time while two rest. For the farmers carry all three athletes will walk the 200m with one athlete carrying the two KBs. Switch as necessary.

Thursday 6.15.17

Related image

Hero WOD alert!! This Saturday’s 10am benchmark workout will be “Nutts”

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/SKILL

snatch

squat if you can, power if you can’t

3 @ 50%, 3 @ 55%, 3 @ 60%, 3 @ 65%, 3 @ 70%

(if you didn’t get a 1RM on this last week, do that instead)

Partner WOD

1000m farmer’s carry with 2 x 70/53 KBs

Partners must carry their KBs as fast as possible for a combined 1000m. One partner works while one partner rests. Switch every 100m. Every time the KBs touch the ground or partners switch (from work to rest) both partners perform 5 burpees.

Thursday 6.1.17

Image result for crossfit weston wod

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Hero WOD

“Weston”

5 rounds for time
1000/800m row
200m farmer carry w/2 DBs or KBs @ 1/2 BW
50m waiter walk, right arm w/1 DB or KB @ 1/4 BW
50m waiter walk, left arm w/1 DB or KB @ 1/4 BW

Friday 5.12.17

Image result for crossfit partner wod

MOBILITY

lat rolling 2 min each side (starts at 2:30 in video)

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

calf rolling 2 min each side

STRENGTH

front squat

5 x 7 @ 75%

Partner WOD

teams of 2

with one partner working on the farmer’s carry at all times while the other partner works inside AMRAPing the couplet, complete as many rounds as possible in 19 min. keep track of your total carries and your total rounds of the couplet.

100m farmer’s carry 2 x 70/53
5 power snatch 75/55
10 burpees over-the-bar

Tuesday 4.25.17

Image result for partner wod meme

MOBILITY

improving shoulder position with KB (first piece in video)

https://www.youtube.com/watch?v=RmTk_d6MtTk

ball gut smash (use one of the 10# blue balls kept back in the boxing area)

Jill Miller Gut smash

STRENGTH

push press
10 x 3 @ 85%
weighted pull-ups (as heavy as you can go)
10 x 3

Partner WOD

With a partner complete 1200m (total) of one arm carries.
Partners will first perform 600m waiter walk and then 600m farmer carry. One partner works while the other rests. Choose the heaviest DB or KB you can handle – one for the farmer carry, and one (probably lighter) for the waiter walk. Split each carry evenly however.

Thursday 3.23.17

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side

https://www.youtube.com/watch?v=qOY3TIBSaMM

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

10 min EMOM to establish a 1RM clean

3, 3, 3, 2, 2, 2, 1, 1, 1, 1

(Festivus athletes! This will be great practice for WOD 1.)

WOD

5 rounds

5 tire flips tire flip technique 
5 wall walks
100m farmer’s carry 2×70/53

Thursday 2.9.17

MOBILITY

partner internal rotation improvement (starts at 4:25 in video)

https://www.youtube.com/watch?v=mj22dprBQUM

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

SKILL

wod movement safety and efficiency review and warmup

WOD

3 rounds for time
7 deadlifts 225/155
7 ring dips2 min rest

3 rounds for time
21 wall balls 20/14
21 toes to bar

2 min rest

3 rounds for time
100m KB farmers carry 2×70/2×53
14 burpee box jumps 24/20

Friday 1.20.17

MOBILITY

banded bully stretch 2 min each side

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

back squat

10 x 3 @ 85%

Reminder: try to minimize rest between sets as much as possible. Try to keep your HR elevated by working through your sets as quickly (and safely) as possible.

WOD

tire flips, renegade rows @ 1/2 BW, 50′ farmer’s KB carry 2×53/35, toes to bar, rope climbs

5 stations, 1 min AMRAP at each station, 3 rounds. Score is total reps of all movements. 1 point per tire flip, 1 point per 50′ on farmer’s carry, 1 point per rope climb, 1 point per toes to bar, 1 point per renegade row.

Friday 1.13.17

Image result for crossfit friday the 13th

MOBILITY

first rib mobility with pvc and tennis ball (first piece in video) 2 min each side

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

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

back squat

1 x 5 @ 50%, 1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 85%

WOD

19 min AMRAP
9 C2B pull-ups
15 power cleans 135/95
21 air squats
300′ KB farmers carry 2 x 70/53

Thursday 10.6.16

Image result for crossfit motivation

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ

STRENGTH

5 rounds NFT
7 strict shoulder press @ 75%
100m farmer’s carry (use KBs or DBs and go heavy!)

WOD

RX

5 min AMRAP
10 push press 95/65
10 pull-ups
rest 2 min . . .
5 min AMRAP
10 Russian KB swings 70/53
10 HR push-ups

FB

5 min AMRAP
10 push press 115/85
10 C2B pull-ups
rest 2 min . . .
5 min AMRAP
10 American KB swings 70/53
10 plyo plate push-ups