Tuesday 4.17.18

exercising GIF

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

for time
1200m run
63 KB swings 53/35
36 pull-ups
800m run
42 KB swings
24 pull-ups
400m run
21 KB swings
12 pull-ups

CORE

5 rounds not for time
20 second handstand hold
20 second plank hold
20 second side plank (20 seconds on each side)

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).

Wednesday 3.28.18

wednesday dancing GIF by Cheezburger

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

AMRAP 18
18/15 calorie row
15 KB swings 53/35
9 chest to bar pull-ups

MIDLINE

not for time
30-25-20-15-10
abmat sit-ups
15 second L-hang hold after each set

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

Saturday 3.17.18

Partner WOD

9am and 11am

teams of 2
AMRAP 25
70/60 cal row
50 wall balls 20/14
30 power cleans 115/85

add 20/10 to barbell each round

Benchmark WOD

10am

“Four Leaf Clover”

AMRAP 28
2 mins of burpee box jumps 24/20
2 mins of thrusters 65/45
2 mins of abmat sit-ups
2 mins of KB swings 35/26
2 mins of rest
Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Rest for 2 minutes after every round.

This special workout designed to celebrate St. Patrick’s Day was first posted by CrossFit ABF (Largo, FL, USA) as their workout of the day for March 18, 2017 (St. Patty’s Day).

Saturday 2.17.18

Partner WOD

9am and 11am

4 rounds
AMRAP 3: row for cals
AMRAP 2: power snatch 95/65
AMRAP 1: pull-ups

Benchmark WOD

10am

“T”
5 rounds for time
100m sprint
10 clusters 115/75
15 KB swings 70/53
100m sprint
2 min rest

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.