Tuesday 8.15.17

MOBILITY

lat rolling 2 min each side (starts at 2:30 in video)
https://www.youtube.com/watch?v=LuJcHe_EebA
barbell calf smash 2 min each side

STRENGTH

3 rounds
1 min max effort strict weighted pull-ups 15/10
rest 30 sec
1 min max effort strict unweighted pull-ups
rest 30 sec
1 min max effort kipping pull-ups
rest 2 min

watch this “Pull-up Mechanics” with Kelly Starrett

WOD

12 min AMRAP
10 DB renegade rows @ 1/3 BW
20 box jump overs 24/20
100m sprint

Saturday 8.5.17

Partner WOD

9am and 11am

teams of 2
10-9-8-7-6-5-4-3-2-1
squat clean 115/75
100m run
*partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…

Benchmark WOD

10am

“SGT. MICHAEL SMITH”

for time
1960m row
then 10 rounds
8 wall balls 20/14
27 double-unders
7 push-ups
7 pull-ups
then
2016m run

Created by North Dallas CrossFit in Dallas, TX to honor Sgt. Michael Smith, who was killed July 7, 2016 when a shooter ambushed and fired upon a group of police officers in Dallas, Texas, killing five officers – including Sgt. Michael Smith – and injuring nine others. Two civilians were also wounded. Smith was born October 8, 1960 and served the Dallas Police Department 27 years.

Friday 6.30.17

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

STRENGTH/SKILL

snatch

squat if you can, power if you can’t

3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%

WOD

10 min AMRAP
100m sprint
10 wall balls 20/14
10 KB swings 53/35

Saturday 5.20.17

Image result for saturday workout meme

Partner WOD

9am and 11am

teams of 2
30 min AMRAP
30 double-unders
15 pull-ups
15 push-ups
100m sprint
15 partner deadlifts 275/185

Partners alternate movements except for deadlifts which are performed together.

Benchmark WOD

10am

“Holleyman”

30 rounds for time
5 wallballs 20/14
3 handstand push-ups
1 power clean 225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Kutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Monday 5.8.17

New class!! Starting this Saturday at 10am we will be introducing “CrossFit Benchmarks”! Every Saturday will be a different Benchmark workout. Collect them all! Hero WODs, Memorial WODs, the Girls, the Challenges…there are many to choose from. Be warned, these workouts are not for the faint of heart. They will test your physical and mental fortitude. Which is why I encourage you to do them!! You know you like a challenge! Check out this list…wodboard.com/benchmarks. All skill levels are welcome!

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

back squat

5 x 7 @ 75%

WOD

6 min AMRAP
10 box jumps 24/20
100m sprint

rest 2 min

6 min AMRAP
10 wall balls 20/14
10 KB swings 53/35

rest 2 min

6 min AMRAP
10 pull-ups
10 burpees

Wednesday 4.19.17

MOBILITY

improving shoulder position for press with KB (first piece in video)

https://www.youtube.com/watch?v=RmTk_d6MtTk

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

7 x 5 @ 80%

alternate with…

7 x 5

strict pull-ups (add weight if possible) scaling options

WOD

6 x 2 min rounds

in 2 min complete the following…
25 double-unders
100m sprint
max reps KB swings 53/35

Score is the total number of kettlebell swings completed in all 6 rounds. Rest exactly 1 minute between rounds.

Wednesday 3.22.17

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 4 @ 75%, 4 x 4 @ 85%

WOD

5 rounds for time

12 (6 ea side) reverse barbell lunges* @ 30% of 1RM back squat
9 ring dips
100m sprint

*barbell held in front rack position, clean bar from floor

Wednesday 2.1.17

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

7 x 5 @ 80% + ? pound increase from last week

push press

7 x 5 @ 80%

(feeling strong on your push press? feel free to try adding 5-10# to your 1RM on this one too!)

Partner WOD

teams of 2 complete the following:

20 x 100m sprint relay

While partner 1 is running 100m partner 2 must hold a barbell 135/95 in the front rack position. Partner 1 cannot start running until partner 2 has the barbell in the front rack position. Alternate back and forth until each partner has run 1000m (10 x 100m). Do not use racks for the barbell, clean it from the floor. If the partner holding the barbell puts it down before their partner returns from running, both partners have to perform a 3 burpee penalty immediately upon the runner’s return.

Wednesday 12.14.16

Related image

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM
PNF your prime hip movers 2 min each side
https://www.youtube.com/watch?v=HlA8jf6xy68

WOD

“FATAL 40”

for time
40 wall balls 20/14
40 hang power snatch 95/65
40 pull-ups
40 deadlifts 95/65
40 push-ups
40 box jumps 24/20
40 toes-to-bar
40 air squats
40 hang power clean 95/65
40 double-unders
40 abmat sit-ups
40 burpees
(100m run after completing each movement.)