Tuesday 3.27.18

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

STRENGTH

pause front squat
6 x 3 @ 75%
3 sec pause at the bottom of every rep

WOD

4 rounds
every 4 min
18 burpees
15 front squats 95/65
8 50′ shuttle sprints
(score is your slowest round)

Wednesday 3.7.18

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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

STRENGTH

EMOM 8
3 position squat snatch
(hips, knees, floor)
build up to heavy complex

WOD

AMRAP 5
15 50′ shuttle sprints
AMRAP in time remaining
3 squat snatches 115/80
6 lateral OTB burpees

rest 5 mins

AMRAP 5
15 50′ shuttle sprints
AMRAP in time remaining
3 squat snatches 115/80
6 lateral OTB burpees

Saturday 2.3.18

Partner WOD

9am and 11am

8 rounds for reps
1 min row for cals
1 min thrusters 95/65
1 min 50′ shuttle sprints

Teams of 2. Partners alternate minutes and movements. Team score is total cals/reps performed.

Benchmark WOD

10am

“Falkel”

AMRAP 25
8 handstand push-ups
8 box jumps 30/24
1 rope climb

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

He is survived by his parents, Jeff and Dianne Falkel.

The “Falkel” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, August 20, 2013 (130820).

Thursday 1.25.18

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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

deadlift

5 x 5 @ 75%

WOD

teams of 3
AMRAP 20
7 KB swings 70/53
150′ shuttle sprint
7/5 cal row
150′ shuttle sprint

Tuesday 1.16.18

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

teams of 2
10 rounds of
4 min AMRAPs
30/20 cal row
15 lateral over-the-rower burpees
max effort 50′ shuttle sprints
(partners alternate rounds, 5 rounds each, team score is total shuttle sprints completed)

Thursday 12.14.17

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HOLIDAY HANGOUT

Don’t forget! We are hanging out at Zoiglhaus Brewing this Saturday night from 7pm and onwards. Partners welcome. The more the merrier! Dress to impress!

MOBILITY

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

STRENGTH

push press

3 x 9 @ 70%

WOD

tabata x 4
KB swings 53/35
row (cals)
abmat sit-ups
shuttle sprints

In this Tabata workout, athletes will alternate between 20 secs of work and 10 secs of rest for 8 rounds on each movement. This means athletes will complete all 8 rounds of KB swings before moving on to all 8 rounds of rowing and so on. For the shuttle sprints, stop where you are at the end of each 20 secs and continue on from that point. Each movement is scored separately, with the score being the total amount of reps across the 8 rounds.

Thursday 11.16.17

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

WOD

teams of 3
AMRAP 22
200m farmers carry 70’s/53’s
60 50′ shuttle sprints
200m farmers carry 70’s/53’s
75 wall balls 20/14

Teams of 3 workout with teammates alternating as they see fit. One person works at a time while two rest. For the farmers carry all three athletes will walk the 200m with one athlete carrying the two KBs. Switch as necessary.

Saturday 10.21.17

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Partner WOD

9am and 11am

teams of 2
70 calorie row
70 box jump overs 24/20
70 thrusters 75/55
70 pull-ups
70 thrusters 75/55
70 box jump overs 24/20
70 calorie row

Benchmark WOD

10am

“Probatio”

for max reps in 31 minutes
0:00-5:00
max burpee box jump-overs 24/20
rest 5 minutes
10:00-14:00
max 50′ shuttle sprints
rest 4 minutes
18:00-22:00
max power cleans 155/105
rest 3 minutes
25:00-28:00
max wall balls 20/14
rest 2 minutes
30:00-31:00
max unbroken pull-ups (single attempt)

Thursday 5.11.17

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Hero WOD alert!! This Saturday’s 10am benchmark workout will be “Lumberjack 20”

MOBILITY

shoulder external rotation improvement 2 min (starts at 2:50 in video)

https://www.youtube.com/watch?v=VR1An7jpdUY

lax ball hip mash 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

push press

5 x 7 @ 75%

alternate with

5 x 7

strict weighted pull-ups

WOD

3 rounds for max reps
1 min power cleans 155/110
1 min rest
1 min plyo push-ups
1 min rest
1 min 50′ shuttle sprints
1 min rest