Friday 1.19.18

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

STRENGTH

7 min EMOM

handstand push-ups

WOD

21-15-9
row for calories
thrusters 95/65

15-12-9
pull-ups
hang squat cleans 95/65

12-9-6
lateral burpees over bar
overhead squats 95/65

Tuesday 12.19.17

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

STRENGTH

8 min EMOM

snatch complex building up to heavy

1 power snatch + 1 hang squat snatch

WOD

RX
20 power snatches 95/65
20 bar-facing burpees
20 overhead squats 95/65
20 bar-facing burpees
20 squat snatches 95/65

FB
20 power snatches 115/80
20 bar-facing burpees
20 overhead squats 115/80
20 bar-facing burpees
20 squat snatches 115/80

Monday 11.20.17

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

STRENGTH

overhead squats

3 x 7 @ 75%

WOD

AMRAP 15
60 double-unders
30/21 cal row*
15 overhead squats 115/80

*if there isn’t a rower available run 400m instead

Saturday 11.18.17

Partner Hero WOD

9am and 11am

“Glen”
30 clean & jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Benchmark Hero WOD

10am

“Tommy Mac”

2 rounds for time
12 burpees
12 thrusters 115/75
12 burpees
12 power snatch 115/75
12 burpees
12 push jerks 115/75
12 burpees
12 hang squat clean 115/75
12 burpees
12 overhead squat 115/75

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Wednesday 10.18.17

Related image

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

WOD

3 min AMRAP
21 overhead squats 75/55
21 burpees over the rower
max calorie row
rest 3 min
3 min AMRAP
18 overhead squats 95/65
18 burpees over the rower
max calorie row
rest 3 min
3 min AMRAP
15 overhead squats 115/80
15 burpees over the rower
max calorie row
rest 3 min
3 min AMRAP
12 overhead squats 135/95
12 burpees over the rower
max calorie row

Score today is total calories rowed after all four rounds. Pick weights that will allow you to go unbroken on every round to preserve the sprint stimulus of each AMRAP. Burpees will be lateral over the rower with no need to stand to full extension. We can run two groups if necessary, with one group working while one group rests.

Friday 9.8.17

“Grit is picking yourself up and moving forward even when you think you can’t take one more step.” – Christy Mossburg

MOBILITY

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

STRENGTH

15 minutes to establish your 1RM overhead squat. Record it!

The Overhead Squat with Chris Spealler

Coaching The Overhead Squat with Justin Bergh

WOD

5 rounds
2 min AMRAP
10 box jump overs 24/20
10 push press 115/75
rest 1 min between rounds/start each round where you finished the previous one

Wednesday 8.9.17

New Class! Check out our new CrossFit Skills class at 7pm every Wednesday night! Learn some new skills, improve the ones you have, have fun and get ready to crush that next workout!

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

STRENGTH

10 min EMOM
1 snatch balance + 2 overhead squats
use a rack and work up to a heavy complex
“Olympic Lifting Camp: Snatch Balance” with Coach Burgener

WOD

12 power snatch 95/65
12 box jumps 30/24
300m run
9 power snatch 115/75
9 box jumps 30/24
300m run
6 power snatch 135/95
6 box jumps 30/24
300m run