Tuesday 12.19.17

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

8 min EMOM

snatch complex building up to heavy

1 power snatch + 1 hang squat snatch

WOD

RX
20 power snatches 95/65
20 bar-facing burpees
20 overhead squats 95/65
20 bar-facing burpees
20 squat snatches 95/65

FB
20 power snatches 115/80
20 bar-facing burpees
20 overhead squats 115/80
20 bar-facing burpees
20 squat snatches 115/80

Saturday 7.29.17

Partner WOD

9am and 11am

800m run
2 rounds of “DT” 135/95
800m run
2 rounds of “DT” 135/95
800m run
2 rounds of “DT” 135/95
800m run
2 rounds of “DT” 135/95

(DT: 12 deadlifts, 9 hang power cleans, 6 push jerks)

Benchmark Hero WOD

10am

“Dallas 5”

with a running clock in 29 minutes
from 0:00-5:00 AMRAP
burpees
from 6:00-11:00 AMRAP
7 deadlifts 155/105
7 box jumps 24/20
from 12:00-17:00 AMRAP
Turkish get-ups 40/30 DB
from 18:00-23:00 AMRAP
7 snatches 75/55
7 push-ups
from 24:00-29:00 AMRAP
row for cals
Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

This Hero WOD was originally posted on the CrossFit main site as the workout of the day for Saturday, July 8, 2017 (170708).

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Thursday 6.15.17

Related image

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

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/SKILL

snatch

squat if you can, power if you can’t

3 @ 50%, 3 @ 55%, 3 @ 60%, 3 @ 65%, 3 @ 70%

(if you didn’t get a 1RM on this last week, do that instead)

Partner WOD

1000m farmer’s carry with 2 x 70/53 KBs

Partners must carry their KBs as fast as possible for a combined 1000m. One partner works while one partner rests. Switch every 100m. Every time the KBs touch the ground or partners switch (from work to rest) both partners perform 5 burpees.

Tuesday 4.4.17

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

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH/SKILL

snatch

squat if you can, power if you can’t

3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%

(if you didn’t get a 1RM on this last week, do that instead)

Benchmark WOD

“Grace”

30 clean and jerks 135/95

“Grace” with Dan Bailey

Tuesday 1.17.17

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)

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

snatch technique, warmup and weight selection for the wod

WOD

We’re just gonna throw that Olympic lifting work right into the ol’ wod today. Some of us will need to modify the snatch weights of course, as always, not a problem. Just come up with a plan for your weight progression before the wod. So maybe 45/75/95/115 or 75/115/135/155 or whatever works for you. Pick challenging, but feasible, weights. And then get serious and get as much work done in 17 min as you can!

Registration has started for this year’s 2017 Crossfit Open. If you are interested in being an official participant let me know. I will assign you to either me or Corey to be judged. Want to do the workouts but don’t want to register? No problem, I’ve got you covered. We will be doing all of the Open workouts on Saturday mornings at 9am each week of the Open.

CrossFit Open Workout 13.1
17 min AMRAP
40 burpees
30 snatch 75/45
30 burpees
30 snatch 135/75
20 burpees
30 snatch 165/100
10 burpees
max rep snatch at 210/120

All of the details…http://games.crossfit.com/workouts/the-open/2013

The basics: burpees include a jump up to reach a target with both hands 6″ above the athlete’s max reach. Snatch can be any style (power snatch, squat snatch or split snatch) as long as the bar starts on the floor and is moved to a locked out overhead position in one movement.

Tuesday 3.1.16

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)

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH/SKILL

snatch warmup and review

WOD

7 min AMRAP

7 toes-to-bar
7 power snatch 75/55 (FB 95/65)

rest 3 min

7 min AMRAP

7 box jumps 24/20
7 hang power snatch 75/55 (FB 95/65)

rest 3 min

7 min AMRAP

7 push-ups
7 hang (squat) snatch 75/55 (FB 95/65)

Tuesday 1.19.16

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)

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

snatch technique, warmup and weight selection for the wod

WOD

We’re just gonna throw that Olympic lifting work right into the ol’ wod today. Some of us will need to modify the snatch weights of course, as always, not a problem. Just come up with a plan for your weight progression before the wod. So maybe 45/75/95/115 or 75/115/135/155 or whatever works for you. Pick challenging, but feasible, weights. And then get serious and get as much work done in 17 min as you can! This year’s Open will be starting up before you know it. You never know if this one might make a reappearance.

CrossFit Open Workout 13.1
17 min AMRAP:
40 burpees
30 snatch 75/45
30 burpees
30 snatch 135/75
20 burpees
30 snatch 165/100
10 burpees
max rep snatch at 210/120

All of the details…http://games.crossfit.com/workouts/the-open/2013

The basics: burpees include a jump up to reach a target with both hands 6″ above the athlete’s max reach. Snatch can be any style (power snatch, squat snatch or split snatch) as long as the bar starts on the floor and is moved to a locked out overhead position in one movement.

Thursday 12.31.15

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
itb foam roll 2 min each side

WOD

New Year’s Eve workout!!
12 movements, 31 reps each…let’s finish the year strong!!

31 push press 75/55
31 pull-ups
31 snatch 75/55
31 abmat situps
31 T2B
31 pushups
31 box jumps 24/20
31 back squats 75/55
31 unbroken double-unders (or 365 singles)
31 thrusters 75/55
31 walking lunges (total)
31 burpees
cash out: 365m row

Friday 10.9.15

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
1 snatch (work on technique and/or up to a heavy single for the day)
The SnatchSnatch Hand PositionOverhead Wrist Position

WOD

4 rounds
10 hang power snatch 115/75
20 box jumps 24/20

Thursday 9.10.15

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

A.
5 min EMOM
1 high hang snatch @ 70%
B.
5 min EMOM
1 hang snatch from the knee  @ 75-80%
C.
5 min EMOM
1 full snatch @ 80-85%

WOD

3 rounds
in 5 min (FB 4 min) perform…
500/400m row
400m run
max effort push-ups
rest 2 min between rounds