Thursday 1.18.18

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

WOD

teams of 2
AMRAP 24
3 KB swings, 3 box jump overs, 3 wallballs
6 KB swings, 6 box jump overs, 6 wallballs
9 KB swings, 9 box jump overs, 9 wallballs
…..etc etc etc

KB 53/35
box jump overs 24/20
wallballs 20/14

Partners will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6, then Partner 2 will complete 6-6-6 and so on and so on. The reps will go up by 3 until the 24 min mark. Score is total team reps. Scoring key below…

both finish 3’s: 18
both finish 6’s: 54
both finish 9’s: 108
both finish 12’s: 180
both finish 15’s: 270
both finish 18’s: 378
both finish 21’s: 504
both finish 24’s: 648
both finish 27’s: 810
both finish 30’s: 990

Tuesday 1.9.18

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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 1.2.18

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MOBILITY

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

WOD

27-21-15-9
wall balls 20/14
KB swings 53/35
box jumps 24/20
push press 75/55
calorie row

This workout features the same movements as the benchmark workout “Fight Gone Bad”. Today, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light.

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

Saturday 12.23.17

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Wear some red and green today athletes!! Let’s get into the Christmas spirit! 

Partner WOD

9am and 11am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”. Partners alternate and perform all reps.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Benchmark WOD

10am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Thursday 12.14.17

Image result for crossfit christmas party

HOLIDAY HANGOUT

Don’t forget! We are hanging out at Zoiglhaus Brewing this Saturday night from 7pm and onwards. Partners welcome. The more the merrier! Dress to impress!

MOBILITY

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

STRENGTH

push press

3 x 9 @ 70%

WOD

tabata x 4
KB swings 53/35
row (cals)
abmat sit-ups
shuttle sprints

In this Tabata workout, athletes will alternate between 20 secs of work and 10 secs of rest for 8 rounds on each movement. This means athletes will complete all 8 rounds of KB swings before moving on to all 8 rounds of rowing and so on. For the shuttle sprints, stop where you are at the end of each 20 secs and continue on from that point. Each movement is scored separately, with the score being the total amount of reps across the 8 rounds.

Monday 11.13.17

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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 10.31.17

MOBILITY

child’s pose with hands on box – 1 min
pigeon pose on box – 1 min each side

WOD

“Kelen Helly”

for time
400m run, 30 wall balls 20/14, 30 box jumps 24/20
400m run, 21 KB swings 53/35, 12 pull-ups
400m run, 21 KB swings 53/35, 12 pull-ups
400m run, 30 wall balls 20/14, 30 box jumps 24/20

We’re combining two CrossFit benchmark workouts today with two rounds of “Kelly” and two rounds of “Helen”.

Thursday 10.26.17

MOBILITY

lat rolling 2 min each side (starts at 2:30 in video)
https://www.youtube.com/watch?v=LuJcHe_EebA
barbell calf smash 2 min each side

Partner WOD

22 min AMRAP
teams of 2
3 wall balls 20/14
3 KB swings 53/35
3 cal row

next rounds are 6 of each, then 9 of each, then 12 etc etc…

In this team workout, partners will complete full rounds before switching. So in round 1 partner 1 will complete 3 reps of each movement while partner 2 rests, and then partner 2 will complete three reps of each movement while partner 1 rests. Continue on as such increasing the reps by 3 every round.

Monday 10.16.17

Image result for fight gone bad meme

MOBILITY

foam roll those lats (starts at 2:30 in video) 2 min each side

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

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

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

Benchmark WOD

“Fight Gone Bad”
3 rounds for max reps
1 min at each station:
wall balls 20/14
KB swings 53/35
box jumps 24/20
push press 75/55
row for cals
rest

Athletes will spend 1 minute at each of the 5 stations performing as many reps as possible with no rest between stations. Following the last station, athletes will have 1 minute to rest before returning to the first station.