Monday 4.9.18

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
power snatch
3,3,3,2,2,2,1,1,1,1
build up to a heavy single

WOD

“Isabel”
for time
30 snatches 135/95

Friday 4.6.18

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
7 x 3
build up to a heavy 3

WOD

AMRAP 15
100m sprint
15 power snatches 95/65
30 wall balls 20/14

Monday 3.19.18

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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

EMOM 8
1 snatch high pull + 1 power snatch
build up to heavy complex

Partner WOD

AMRAP 15
30 abmat sit-ups
20/15 calorie row
10 burpees

partners alternate movements

Wednesday 3.14.18

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

PRACTICE/STRENGTH

EMOM 8
1 power snatch + 1 overhead squat
build up to heavy complex

WOD

EMOM 16 (4 rounds)
minute 1: 7 wall balls 20/14 + 7 chest to bar pull-ups
minute 2: 15 box jumps 24/20
minute 3: 7 power snatches 95/65 + 7 overhead squats 95/65
minute 4: 15 burpees

Tuesday 2.27.18

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

EMOM 8
2 power snatch
build up to a heavy double

WOD

for time
20 burpee box jump overs 24/20 FB 30/24
30 power snatches 75/55 FB 95/65
40 overhead squats 75/55 FB 95/65
600m run FB 800m run

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.

Saturday 2.10.18

Partner WOD

9am and 11am

teams of 3
AMRAP 25
120/90 cal row
75 thrusters 95/65
10 rope climbs
120/90 cal row
75 power snatches 115/80
10 rope climbs
120/90 cal row
75 clean and jerks 135/95
10 rope climbs

Benchmark WOD

10am

“Dale”

AMRAP 20
400m run
1 rope climb

This Hero WOD is dedicated to Mne Dale Gostick, 22 years old of Royal Marines Armoured Support Coy, who died in an explosion in Afghanistan on 25/05/08. Also, dedicated to James Thompson and Ratu Babakubau who also died in the same month.

Monday 1.29.18

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
1,1,1,1,1,1,1,1
3 position power snatch (hips, knees, floor)
build up to a heavy complex

WOD

RX
AMRAP 15
60 double-unders
30/21 cal row
10 power snatch 115/80

FB
AMRAP 15
60 double-unders
30/21 cal row
10 power snatch 135/95

Wednesday 1.10.18

Image result for amrap meme

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
1,1,1,1,1,1,1,1
3 position power snatch (pockets, knees, floor)
build up to a heavy complex

WOD

AMRAP 3
12/9 calorie row
12 power snatch 95/65
rest 3 min
AMRAP 3
12/9 calorie row
8 power snatch 115/80
rest 3 min
AMRAP 3
12/9 calorie row
4 power snatch 135/95

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