Tuesday 4.10.18

MOBILITY

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

PRACTICE

toes to bar

WOD

AMRAP 4
27/21 calorie row
21 toes to bar
15 front squats 115/80

rest 4 minutes

AMRAP 4
24/18 calorie row
18 toes to bar
12 front squats 135/95

rest 4 minutes

AMRAP 4
21/15 calorie row
15 toes to bar
9 front squats 155/105

Saturday 4.7.18

Partner WOD

9am and 11am

teams of 2
for time
800m run
4 rope climbs
20 squat cleans 135/95
800m run
6 rope climbs
30 squat cleans 135/95
800m run
8 rope climbs
40 squat cleans 135/95

Benchmark WOD

10am

“Tama”

for time
800 meter single-arm barbell farmers carry 45/35
31 toes-to-bars
31 push-ups
31 front squats 95/65
400 meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95
200 meter single-arm barbell farmers carry 135/95

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

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 3.10.18

Partner WOD

9am and 11am

for time
800m run
42 front squats 115/80
42 burpee box jump overs 24/20
800m run
30 front squats 115/80
30 burpee box jump overs 24/20
800m run
18 front squats 115/80
18 burpee box jump overs 24/20
800m run

Benchmark WOD

10am

“Lynne”

5 rounds for max reps
bench press @ bodyweight
pull-ups
rest as needed between movements and rounds

“Lynne,” one of CrossFit’s classic “Girls” workouts, was first posted on crossfit.com as the workout of the day for Friday, April 8, 2005 (050408).

There is no prescribed rest between rounds. The spirit of the workout is to go unbroken and, as much as possible, keep the number of reps per round from degrading, while keeping the work-to-rest ratio comparable from round to round (eg: not resting 10 minutes between rounds).

Friday 2.9.18

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

8 min EMOM
1 power clean + 1 hang squat clean + 1 front squat
build up to a heavy complex

WOD

RX
2000/1500m row
150 double-unders
10 rounds of Cindy*

FB
2000m row
200 double-unders
10 rounds of chest to bar Cindy*

*1 round of Cindy is 5 pull-ups, 10 push-ups, 15 air squats

Wednesday 1.24.18

Image result for double unders meme

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

WOD

AMRAP 5
first
100 double-unders
then
AMRAP
12 front squats 95/65
4 burpee box jump overs 24/20
rest 5 mins
AMRAP 5
first
100 double-unders
then
8 front squats 115/80
4 burpee box jump overs 24/20
rest 5 mins
AMRAP 5
first
100 double-unders
then
4 front squats 135/95
4 burpee box jump overs 24/20
*
5 minute AMRAP intervals that all begin with a 100 double-under buy in. The buy in only happens once and in the remaining time you will complete as many rounds and reps as possible of front squats and burpee box jump overs.

Saturday 1.13.18

Image result for team of 3 meme

Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Tuesday 1.9.18

Related image

Compare your score today with your score from 11/13/17

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

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

Tuesday 12.26.17

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

WOD

AMRAP 5
21-15-9
KB swings 53/35
front squats 135/95
calorie row

rest 5 min

AMRAP 5
21-15-9
KB swings 53/35
front squats 115/80
calorie row

rest 5 min

AMRAP 5
21-15-9
KB swing 53/35
front squats 95/65
calorie row