Monday 2.12.18

The 2018 CrossFit Open is coming! Check here for all the details. The 5 Open workouts run from Feb 22 to Mar 23. They will be announced every Thursday at 5pm. We will be doing them at CrossFit Woodstock on Fridays the day after the announcements in all classes. This is a fun and exciting way to test your fitness from year to year and see how you compare to other folks out there in the world. If you choose to officially register online for the competition, please let me or Corey know and we can hook you up with a judge (we have plenty of them this year) and we’ll help you make the arrangements necessary. Officially or unofficially, this is a good annual challenge for all us CrossFitters to take part in!

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

8 min EMOM
1,1,1,1,1,1,1,1
squat clean
build up to a heavy single

WOD

“Elizabeth”
21-15-9
squat cleans 135/95
ring dips

Thursday 2.8.18

Image result for crossfit PR meme

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

Choose your own adventure today. Pick a lift, find your 1RM, maybe get a PR! Then choose one gymnastics movement and test your max. Feel free to choose an optional gymnastics movement that suits your skill level. And finally, a short conditioning piece to really test your mettle. How fast can you go?

weightlifting
pick one
15 min to establish
1RM deadlift
1RM push press
1RM back squat
1RM thruster

gymnastics
pick one
10 min to establish
max strict pull-ups in 2 min
max chest-to-bar pull-ups in 2 min
max toes-to-bar in 2 min
max handstand push-ups in 2 min
max ring dips in 2 min

conditioning
for time
400m run
500m row

Saturday 12.23.17

Related image

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

Thursday 9.14.17

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

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

8 min AMRAP
20/15 cal row
10 DB thrusters @ 30% BW
rest 3 min
8 min AMRAP
40 double-unders
20/15 HR push-ups
rest 3 min
8 min AMRAP
20 box jumps 24/20
10/6 ring dips

Monday 8.21.17

“Opportunity is missed by most people because it is dressed in overalls and looks like work.” – Thomas Edison

Shout out to all competitors! Please consider registering for the Everyday Warrior 2017 Battle Series! This is a fun and challenging online competition that helps support local CrossFitters with cancer. 3 workouts total, one a week for 3 weeks during Saturday 10am classes (9/23, 9/30, 10/7). Check out all the details here. And get registered here.

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
hips and psoas smash with lax ball 2 min each side

STRENGTH

front squat 

7 x 5 @ 80%

WOD

800/600m row CrossFit – The Stroke: Part 1
15 ground to overheads 135/95 Efficiency Tips Ground to Overhead
15 ring dips Exploring Ring Dip Errors
600m run Pose Running 101
15 ring dips
15 ground to overheads 135/95
800/600m row

Thursday 8.17.17

Benchmark alert! This Saturday’s benchmark workout will be “Bar Fight”

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

STRENGTH

back squat
5 x 7 @ 75%

WOD

3 rounds
500/400m row Rowing
15 ring dips Exploring Ring Dip Errors
25 toes to bar Efficiency Tips: Knees To Elbows/Toes To Bar
1 min rest

Tuesday 6.20.17

MOBILITY

partner internal rotation improvement (starts at 4:25 in video)

https://www.youtube.com/watch?v=mj22dprBQUM

lateral hip distraction w/ resistance band 2 min each side

STRENGTH

10 min EMOM to work up to today’s heavy single split jerk.

3,3,3,2,2,2,1,1,1,1

Take it from the rack. Short, controlled dip. Powerful drive with legs. Quick feet and speed as you push yourself down under the bar. Get your elbows locked out and keep your shoulders active as you meet the bar. Make it look like these

WOD

5 min AMRAP
5 burpees
5 pull-ups
(C2B pull-ups for FB athletes)

rest exactly 2 min, and then . . .

5 min AMRAP
6 ring dips
9 box jump overs 24/20
(30/24 for FB athletes)