Tuesday 4.17.18

exercising GIF

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

for time
1200m run
63 KB swings 53/35
36 pull-ups
800m run
42 KB swings
24 pull-ups
400m run
21 KB swings
12 pull-ups

CORE

5 rounds not for time
20 second handstand hold
20 second plank hold
20 second side plank (20 seconds on each side)

Saturday 3.31.18

video news GIF

Partner WOD

9am and 11am

teams of 2
800m farmer carry 53s/35s
100 air squats / plank hold
90 pull-ups / superman hold
80 abmat sit-ups / wall sit hold
70 burpees / hang hold
60 HR push-ups / handstand hold
50 partner deadlifts 225/155
800m farmer carry 53s/35s

Partners do the farmer carry together (one partner carries both kettlebells, switching as necessary). For the next 5 movements one partner works while the other partner holds. Partners switch positions as necessary. The partner deadlifts are performed with a single bar, both partners lifting it together.

Benchmark WOD

10am

“Hansen”

5 rounds for time of
30 kettlebell swings 70/53
30 burpees
30 GHD sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Saturday 3.24.18

Related image

Partner WOD

9am and 11am

teams of 2
AMRAP 25
2000/1600m row
then…
40 toes to bar
40 bar-facing burpees
40 thrusters 75/55
40 toes to bar
40 bar-facing burpees
40 thrusters 95/65
40 toes to bar
40 bar-facing burpees
40 thrusters 115/75

Benchmark WOD

10am

“Crain”

2 rounds for time
34 push-ups
50m sprint
34 deadlifts 135/95
50m sprint
34 box jumps 24/20
50m sprint
34 clean and jerks 95/65
50m sprint
34 burpees
50m sprint
34 wall balls 20/14
50m sprint
34 pull-ups
50m sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

The “Crain” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, March 21, 2015.

Saturday 3.10.18

Partner WOD

9am and 11am

for time
800m run
42 front squats 115/80
42 burpee box jump overs 24/20
800m run
30 front squats 115/80
30 burpee box jump overs 24/20
800m run
18 front squats 115/80
18 burpee box jump overs 24/20
800m run

Benchmark WOD

10am

“Lynne”

5 rounds for max reps
bench press @ bodyweight
pull-ups
rest as needed between movements and rounds

“Lynne,” one of CrossFit’s classic “Girls” workouts, was first posted on crossfit.com as the workout of the day for Friday, April 8, 2005 (050408).

There is no prescribed rest between rounds. The spirit of the workout is to go unbroken and, as much as possible, keep the number of reps per round from degrading, while keeping the work-to-rest ratio comparable from round to round (eg: not resting 10 minutes between rounds).

Monday 2.26.18

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MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

1RM deadlift

WOD

AMRAP 4
27/20 cal row
27 wall balls 20/14
27 chest to bar pull-ups

4 min rest

AMRAP 4
21/15 cal row
21 wall balls 20/14
21 toes to bar

4 min rest

AMRAP 4
15/10 cal row
15 wall balls 20/14
15 pull-ups

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.

Tuesday 1.30.18

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

WOD

21-15-9
wall balls 20/14
pull-ups
thrusters 95/65
box jumps 24/20
KB swings 53/35

MIDLINE

not for time
35 abmat sit-ups
25 barbell good mornings 45/35
25 abmat sit-ups
15 barbell good mornings 45/35
15 abmat sit-ups
10 barbell good mornings 45/35