Thursday 8.24.17

“Turn your obstacles into opportunities and your problems into possibilities.”
– Roy T. Bennett

Benchmark alert! This Saturday’s 10am benchmark will be the Hero WOD “DVB”

MOBILITY

super squat hip opener sequence  3 min each side
first rib/shoulder mob 2 min each side

STRENGTH

deadlift

7 x 5 @ 80%

“The Deadlift Set-Up” with Kelly Starrett

WOD

5 min AMRAP
20 double-unders
10 air squats Air Squat with Chris Spealler
rest 2 min
5 min AMRAP
5 manmakers @ 1/3 BW
10 box jumps 24/20
rest 2 min
5 min AMRAP
5 toes-to-bar Efficiency Tips: Knees To Elbows/Toes To Bar
10 push-ups Pushup Progression Pt.1 with Carl Paoli

Friday 6.16.17

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Special workout today to honor Steele Thwing, our friend and fellow athlete Brenden Thwing’s son. He was born 2 years ago today with a serious heart condition but he hasn’t let that slow him down a bit. We will be collecting cash donations at the gym today which Brenden has requested we donate to the Ronald McDonald House.

Steele’s Birthday WOD

2 rounds
6 rope climbs (or 30 pullups)
16 box jumps 24/30
20 manmakers 1/3 BW
30 alt. lunges (with DBs from manmakers)

cash out:
57 get up stand ups (or abmat sit ups)*
57 burpees

Steele is 2 years old now! Birthdate 6 + 16 + 20 + 15 = 57

Thursday 5.18.17

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

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

deadlift

7 x 5 @ 80%

WOD

4 rounds
500/400m row
5 DB manmakers @ 1/2 BW
10 burpee box jump overs 24/10

Tuesday 12.13.16

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

STRENGTH

7 x 5
push press @ 80%
The Push PressCrossfit – Push Press WOD 121010

WOD

2 rounds for max reps/cals
2 min row for cals
rest 1 min
2 min DB manmakers @ 40% BW
rest 1 min
2 min wall walks
rest 1 min

Monday 10.3.16

Image result for crossfit motivation

MOBILITY

front rack partner PNF mob 2 min each person
http://www.youtube.com/watch?v=NyDY_I9DD7s
hip extension with band 2 mins each side
http://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

10 min EMOM
1 split jerk from the rack, work on technique and/or up to a heavy single/1RM for the day. Watch this Split Jerk Intro – Coach Burgener and then this Coach Josh Everett, Split Jerks

Partner WOD

alternate rounds with a partner to complete 7 rounds each:
5 DB manmakers @ 40% BW (FB 50% BW) manmakers

FINISHER

10 (5 each) partner banded 25m sprints

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

Thursday 8.25.16


MOBILITY

super squat hip opener sequence  3 min each side
first rib/shoulder mob 2 min each side

STRENGTH

15 minutes to work up to work up to today’s 1RM deadlift (record your weight!)

“The Deadlift Set-Up” with Kelly Starrett

WOD

5 min AMRAP
20 double-unders
10 air squats Air Squat with Chris Spealler
rest 2 min
5 min AMRAP
5 manmakers @ 1/3 BW
10 box jumps 24/20
rest 2 min
5 min AMRAP
5 toes to bar Efficiency Tips: Knees To Elbows/Toes To Bar
10 push-ups Pushup Progression Pt.1 with Carl Paoli

Thursday 5.26.16

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

continue using (1RM+10#) x 90% we used last week

deadlift

5 @ 50%, 5 @ 60%, 5 @ 75%, 3 @ 85%, max reps @ 95%

WOD

4 rounds
500/400m row
5 DB manmakers @ 1/2 BW
10 burpee box jump overs 24/10

DB manmakers…https://www.youtube.com/watch?v=iMNnvhg1JcM

Tuesday 12.15.15

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

STRENGTH

10 min EMOM
push press (work up to today’s 1RM)
The Push PressCrossfit – Push Press WOD 121010

WOD

2 rounds for max reps/cals
2 min row for cals
rest 1 min
2 min DB manmakers @ 40% BW
rest 1 min
2 min wall walks
rest 1 min

Monday 10.5.15

MOBILITY

front rack partner PNF mob 2 min each person
http://www.youtube.com/watch?v=NyDY_I9DD7s
hip extension with band 2 mins each side
http://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

10 min EMOM
1 split jerk from the rack, work on technique and/or up to a heavy single/1RM for the day. Watch this Split Jerk Intro – Coach Burgener and then this Coach Josh Everett, Split Jerks

Partner WOD

alternate rounds with a partner to complete 7 rounds each:
5 DB manmakers @ 40% BW (FB 50% BW) manmakers

Thursday 8.27.15

MOBILITY

super squat hip opener sequence  3 min each side
first rib/shoulder mob 2 min each side

STRENGTH

5 rounds
50′ overhead walking lunges with two KBs or DBs
work up in weight through the 5 rounds

WOD

5 min AMRAP
20 double-unders
10 air squats Air Squat with Chris Spealler
rest 2 min
5 min AMRAP
5 manmakers @ 1/3 BW
10 box jumps 24/20
rest 2 min
5 min AMRAP
5 toes to bar Efficiency Tips: Knees To Elbows/Toes To Bar
10 push-ups Pushup Progression Pt.1 with Carl Paoli