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.

Friday 7.14.17

Do the daily warmup on the board. Then, as you set up for the WOD, perform 3-5 reps of each movement. Scale weights/movements as necessary so that you can keep moving through the workout at a steady, consistent pace.

This is a Hero WOD. If you don’t know what that means, click RIGHT HERE and learn why we are doing this workout and who we are honoring. If you are up to the challenge, come in and perform this workout by yourself. Or, if you want to share the experience with a fitness friend and scale it down a bit, partner up and get it done!

Hero WOD

“Lumberjack 20”

20 deadlifts 275/195
400m run
20 KB swings 70/53
400m run
20 OH squats 115/80
400m run
20 burpees
400m run
20 C2B pull ups
400m run
20 box jumps 24/20
400m run
20 squat cleans 95/65
400m run

Thursday 3.30.17

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

STRENGTH

Establish 1RM clean*. 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 Clean” with Miranda Oldroyd and Zach Forrest

The Again Faster Mic’d Instructor – Squat Cleans

Benchmark WOD

“Elizabeth”

21-15-9
squat cleans 135/95
ring dips