Saturday 1.6.18

Partner WOD

9am and 11am

teams of 3
24 min EMOM (6 rounds)
min 1: 1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
min 2: 10 hang power snatches 95/65
min 3: max calorie row
min 4: rest

Each athlete will cycle through the 6 rounds (24 stations) of the workout. Teammate 2 starts 1 minute behind Teammate 1. Teammate 3 starts 2 minutes behind Teammate 1. Score is team total calories on the rower. On the first two stations, athletes will rest the remainder of the minute after the work is completed before beginning the next station. Weight on the snatch barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights.

Benchmark WOD

10am

“Linchpin Test 1”

for time
400m run
then
21-15-9
thrusters 75/55
pull-ups
then
400m run
then
21-15-9
thrusters 75/55
pull-ups
then
400m run

This is WOD #1 of CrossFit Linchpin’s 12 Tests, aka, the Linchpin Dirty Dozen, “created by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses.”

Tuesday 1.2.18

Related image

MOBILITY

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

WOD

27-21-15-9
wall balls 20/14
KB swings 53/35
box jumps 24/20
push press 75/55
calorie row

This workout features the same movements as the benchmark workout “Fight Gone Bad”. Today, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light.

Saturday 12.30.17

Don’t forget! Body Comp testing at the gym today from 9am until 11am.

Partner WOD

9am and 11am

teams of 2
for time
70 cal row
70 DB snatches @ 25% BW
70 lateral OTB burpees
70 thrusters 95/65
70 lateral OTB burpees
70 DB snatches @ 25% BW
70 cal row

Benchmark WOD

10am

“True Grit”

for time
2000m row
After the first minute begin ‘Death by Thrusters’ (95/65 lbs).
With a running clock start the row. At the 1 minute mark get off the rower, do one thruster, and resume rowing until the 2 minute mark. Do two thrusters, row until the 3 minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

Tuesday 12.26.17

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

AMRAP 5
21-15-9
KB swings 53/35
front squats 135/95
calorie row

rest 5 min

AMRAP 5
21-15-9
KB swings 53/35
front squats 115/80
calorie row

rest 5 min

AMRAP 5
21-15-9
KB swing 53/35
front squats 95/65
calorie row

Thursday 8.31.17

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti

MOBILITY

2 rounds
air squats- heels elevated, flat surface, front of foot elevated
(5 reps of each kind with a 5 second hold at rock bottom)
5 barbell “press and stretch”
Chad Vaughn Warm-Up

STRENGTH

10 min EMOM
snatch
3,3,3,2,2,2,1,1,1,1
work on technique and/or up to a heavy single for the day, record your top weight

Snatch Hand PositionOverhead Wrist Position

WOD

20 min EMOM
even minute: sprint on rower for 40 secs (count calories)
odd minute: max effort power snatch 75/55 for 40 secs (count reps)

Saturday 7.8.17

Partner WOD

9am and 11am

“Panic Breathing”

for time
500-400-300-200-100m row
KB rack hold 53/35
5 burpees each at the end of each row before partners switch
With a running clock, rows will be performed alternating between teammates: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed while the other partner “rests” with two KBs in rack position. The “resting” partner will rack the KBs before the beginning of their partner’s row and will unrack them at the end of the row. Both partners perform 5 burpees before switching.

Unracking of KBs before the end of the row results in a 5 burpees each penalty for every offense, to be paid at the end of that row.

Benchmark WOD

10 am

“343″

100 deadlifts 145/115
100 power cleans 95/65
100 ground to overhead 65/35
43 burpees

Build your barbell starting with lightest weight needed (65/35) for ease of switching weights between each movement.

Hero WOD “343″ is in honor of the 343 firefighters lost on 9/11/01.

Wednesday 7.5.17

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
10 x 3 @ 85%

Partner WOD

“Run and Row”
6 x 400m run
max effort row for distance

Partners take turns running 400m (each partner runs 3 each). While 1 partner runs, the other partner rows as many meters as possible. When the runner returns, partners switch and the rower runs while the runner rows. Team score is total meters rowed.

Friday 3.31.17

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side (starts at 2:45 in video)

STRENGTH

Establish 1RM snatch*. Record your weight! Use a rep scheme like this 5,3,3,2,2,2,1,1,1

*Squat if you can, power if you can’t.

The Snatch – CrossFit Connect Olympic Lifting Series

CrossFit – Chad Vaughn, 285 pound Snatch

Partner WOD

20 rounds total or 10 rounds each

row for 1 minute, rest for 1 minute

Partner 1 rows as many meters as possible in 1 minute then rests while partner 2 rows as many meters in 1 minute and so on and so on…on one rower.
Continue this cycle for a total of 20 minutes. There is no time break between rowers so make your transitions fast! Hint: try not using the foot straps!
Your team score is the total amount of meters rowed – goal is to row at least 5000/4000 meters.

Wednesday 2.22.17

MOBILITY

thoracic extension with double lax balls (starts at 1:20 in video) 2 min

clearing hip impingement with band (starts at 2:50 in video) 2 min each side

https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

back squat

1 x 3 @ 60%, 1 x 3 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 90%, 2 x 5 @ 85%

WOD

500m row, 50 double-unders
400m row, 40 double-unders
300m row, 30 double-unders
200m row, 20 double-unders
100m row, 10 double-unders
800m run