Saturday 4.14.18

Partner WOD

9am and 11am

“Artie Stevens”

AMRAP 29
5 rounds
minute 1: wall balls 20/14
minute 2: toes-to-bars
minute 3: box jumps 24/20
minute 4: push presses 75/55
minute 5: row for cals
minute 6: rest

This “Artie Stevens” Memorial WOD was designed by Naptown Fitness (Indianapolis, IN, USA) as a tribute to the man who they described as the epicenter of the local CrossFit, fitness, and health revolution in Indianapolis. Artie died suddenly on November 3, 2017. Naptown Fitness hosted an event, first bringing athletes together to remember Artie with this WOD, about three weeks later on November 28.

“Arthur “Artie” Stevens IV was the owner of Indy’s Kitchen, Artie’s Paleo On The Go, and Artie’s On Central. Every day he strived to make days better with his vision of Artie’s Paleo On The Go. He connected with over 50 different fitness facilities and impacted even more lives. To honor his legacy we ask that you help provide for the future of his children.”

Benchmark WOD

10am

“Maupin”

4 Rounds for Time
800m Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Tuesday 4.10.18

MOBILITY

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

PRACTICE

toes to bar

WOD

AMRAP 4
27/21 calorie row
21 toes to bar
15 front squats 115/80

rest 4 minutes

AMRAP 4
24/18 calorie row
18 toes to bar
12 front squats 135/95

rest 4 minutes

AMRAP 4
21/15 calorie row
15 toes to bar
9 front squats 155/105

Wednesday 3.28.18

wednesday dancing GIF by Cheezburger

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

AMRAP 18
18/15 calorie row
15 KB swings 53/35
9 chest to bar pull-ups

MIDLINE

not for time
30-25-20-15-10
abmat sit-ups
15 second L-hang hold after each set

Monday 3.26.18

Mr Rogers Swimming GIF by Won't You Be My Neighbor

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

10 min EMOM
snatch balance from the rack
3,3,3,2,2,2,1,1,1,1
build up to a heavy single for the day, record your top weight

WOD

AMRAP 12
30/24 calorie row
30 HR push-ups
30 alternating DB snatches 50/35

Monday 3.19.18

Image result for gifs

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

Saturday 3.17.18

Partner WOD

9am and 11am

teams of 2
AMRAP 25
70/60 cal row
50 wall balls 20/14
30 power cleans 115/85

add 20/10 to barbell each round

Benchmark WOD

10am

“Four Leaf Clover”

AMRAP 28
2 mins of burpee box jumps 24/20
2 mins of thrusters 65/45
2 mins of abmat sit-ups
2 mins of KB swings 35/26
2 mins of rest
Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Rest for 2 minutes after every round.

This special workout designed to celebrate St. Patrick’s Day was first posted by CrossFit ABF (Largo, FL, USA) as their workout of the day for March 18, 2017 (St. Patty’s Day).