Saturday 4.7.18

Partner WOD

9am and 11am

teams of 2
for time
800m run
4 rope climbs
20 squat cleans 135/95
800m run
6 rope climbs
30 squat cleans 135/95
800m run
8 rope climbs
40 squat cleans 135/95

Benchmark WOD

10am

“Tama”

for time
800 meter single-arm barbell farmers carry 45/35
31 toes-to-bars
31 push-ups
31 front squats 95/65
400 meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95
200 meter single-arm barbell farmers carry 135/95

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Monday 2.12.18

The 2018 CrossFit Open is coming! Check here for all the details. The 5 Open workouts run from Feb 22 to Mar 23. They will be announced every Thursday at 5pm. We will be doing them at CrossFit Woodstock on Fridays the day after the announcements in all classes. This is a fun and exciting way to test your fitness from year to year and see how you compare to other folks out there in the world. If you choose to officially register online for the competition, please let me or Corey know and we can hook you up with a judge (we have plenty of them this year) and we’ll help you make the arrangements necessary. Officially or unofficially, this is a good annual challenge for all us CrossFitters to take part in!

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

8 min EMOM
1,1,1,1,1,1,1,1
squat clean
build up to a heavy single

WOD

“Elizabeth”
21-15-9
squat cleans 135/95
ring dips

Wednesday 1.3.18

Image result for squat clean meme

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

clean
3 position squat clean (high hang, knee, floor)
8 min EMOM
build up to a heavy complex

WOD

3 rounds
15 chest to bar pull-ups
12 lateral OTB burpees
9 squat cleans 135/95

Saturday 11.4.17

Partner WOD

9am and 11am

on a running clock

at 0:00

80/60 cal row

at 6:00

3 RFT
10 power snatch 115/75
10 C2B pull-ups

at 12:00

80/60 cal row

at 18:00

3 RFT
10 thrusters 115/75
10 burpee box jump overs 24/20

at 24:00

80/60 cal row

at 30:00

3 RFT
10 clean and jerks 115/75
10 toes-to-bar

Benchmark WOD

10am

“Dom”

for time
50 calorie row
then
10-9-8-7-6-5-4-3-2-1
squat cleans 100/75
handstand push-ups
then
50 calorie row

Wednesday 10.25.17

MOBILITY

front rack improvement with band (starts at 2:10 in video)
hips and psoas smash with lax ball

STRENGTH

10 min EMOM
squat clean
3,3,3,2,2,2,1,1,1,1
build up to a heavy single, record your top weight

WOD

2 rounds
400m run
50 double-unders
12 squat cleans 115/80

We are preparing for the squat clean in the workout by building up to a heavy squat clean first. Just like on Monday, the goal of building up to a heavy single is to develop good positioning that can be further built upon in the workout. When building up to heavy, only go so far up in weight that you can still maintain good mechanics and positions. In the workout, the barbell weight should be lighter than your heaviest single and be something that you could complete both rounds unbroken if necessary.

Saturday 10.7.17

Partner WOD

9am and 11am

1200m run
then
8 rounds
12 C2B pull-ups
9 power snatch 95/65
6 handstand push-ups
then
1200m run

Benchmark WOD

10am

Everyday Warrior Battle Series Workout #3

Part 1 – 12 minute CAP
On a Running clock complete:
2 Rounds of
4 Deadlift 225/155
28 Wallballs 20/14
20 Box Jump Overs, 24/20 inches (All divisions)
14 Handstand Push Ups

Part 2 – 12 minute CAP
At 12 min on the clock
Find a Max Squat Clean

 

Monday 9.18.17

NEW WEEKLY CHALLENGES! Just for fun we’re going to try some weekly fitness challenges. These will be short 1-3 min challenges, mostly AMRAPs of some sort. Get a coach to count reps and time you to keep it official. Put your name and score on the whiteboard (bottom right hand corner). Feel free to try them more than once!

EVERYDAY WARRIOR! The 2017 Battle Series starts this week. It’s not too late to register! Remember, us coaches are doing 10 burpees for every member who registers. I’ve done 110 so far (witnessed by Eunice) but I’m happy to do more!

MOBILITY

2 x air squats- heels elevated, flat surface, front of foot elevated
(5 reps of each kind with a 5 second hold at rock bottom)
lat foam rolling 2 min each side (starts at 2:35 in video) lat rolling

STRENGTH

back squats
5 x 7 @ 75%

WOD

5 rounds for max reps against a 2 min clock
250/200m row
max reps squat cleans 135/95 (yes, squat, anything received above parallel will be considered a power clean and will not count towards your score)
(2 min rest btwn rounds)

Tuesday 8.29.17

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” – Art Turock

namesake photo

MOBILITY

better hip positioning 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

Hero WOD

“Baz”

30 min AMRAP
30 double-unders
8 squat cleans 155/115
11 HR push-ups

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose. “Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.

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.