Monday 1.1.18

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Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.

No 6am class this morning! All other classes as regularly scheduled!

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

AMRAP 20
50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes-to-bar
30 pull-ups
30 burpees
20 power cleans 135/90
20 push jerks 135/95
10 power snatches 135/95
10 chest to bar pull-ups

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

Tuesday 12.5.17

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

WOD

5 rounds
10 power cleans 135/95
10 bar facing burpees

CORE

not for time
30 strict toes to bar
40 barbell rollouts
50 abmat sit-ups

break these core movements up as needed to maintain quality

Wednesday 11.29.17

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

PRACTICE/STRENGTH

10 min EMOM
1 power clean + 1 push jerk
build up to a medium weight complex

WOD

“Gwen”
15-12-9
unbroken clean and jerks

Individual athlete’s choice on barbell loading.

“Gwen” is a benchmark workout that lets athletes choose their own weight on the barbell. This workout tests strength, power and conditioning. Weight should be heavy but also something that athletes can “touch and go” for 15-12-9 reps. “Unbroken” means that there can be no pausing or re-gripping at any time on the ground. Athletes may pause in the front rack before bringing the bar back down to the hips. If athletes can’t decide between 2 weights, going lighter is the better option in order for them to get a legitimate score for the day. To summarize…Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping the bar. Use same load for all three sets. Rest as needed between sets. Score is weight used. If you can’t finish a set unbroken, lighten the bar and start over.

Wednesday 11.15.17

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

WOD

AMRAP 4
27/21 cal row
21 power cleans 135/95
15 burpee box jump overs 24/20

rest 4 min

AMRAP 4
27/21 cal row
21 power cleans 115/80
15 burpee box jump overs 24/20

rest 4 min

AMRAP 4
27/21 cal row
21 power cleans 95/65
15 burpee box jump overs 24/20

Saturday 10.21.17

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Partner WOD

9am and 11am

teams of 2
70 calorie row
70 box jump overs 24/20
70 thrusters 75/55
70 pull-ups
70 thrusters 75/55
70 box jump overs 24/20
70 calorie row

Benchmark WOD

10am

“Probatio”

for max reps in 31 minutes
0:00-5:00
max burpee box jump-overs 24/20
rest 5 minutes
10:00-14:00
max 50′ shuttle sprints
rest 4 minutes
18:00-22:00
max power cleans 155/105
rest 3 minutes
25:00-28:00
max wall balls 20/14
rest 2 minutes
30:00-31:00
max unbroken pull-ups (single attempt)

Saturday 10.14.17

Partner WOD

9am and 11am

for time
800m run
8 rounds “The Chief”
8 rope climbs
600m run
6 rounds “The Chief”
6 rope climbs
400m run
4 rounds “The Chief”
4 rope climbs

1 round of “The Chief” is 3 power cleans 135/95, 6 push-ups, 9 air squats

Benchmark WOD

10am

“Andy”

for time
25 thrusters 115/75
50 box jumps 24/20
75 deadlifts 115/75
1.5 mile run
75 deadlifts 115/75
50 box jumps 24/20
25 thrusters 115/75

wear a 20/15# vest if you have one

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.