Wednesday 1.17.18

Image result for “Marston” wod

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

STRENGTH

deadlift
3,3,3,3,3,3
build up to a heavy set of 3

Hero WOD

“Marston”
AMRAP 20
1 deadlift 405/285*
10 toes to bar
15 bar facing OTB burpees

*The weight on the bar should be heavy for a deadlift, but not max effort. This should be a weight that you could complete 5 touch and go reps when fresh.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Tuesday 1.9.18

Related image

Compare your score today with your score from 11/13/17

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

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

Monday 1.1.18

Related image

Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.

No 6am class this morning! All other classes as regularly scheduled!

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

AMRAP 20
50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes-to-bar
30 pull-ups
30 burpees
20 power cleans 135/90
20 push jerks 135/95
10 power snatches 135/95
10 chest to bar pull-ups

Saturday 12.23.17

Related image

Wear some red and green today athletes!! Let’s get into the Christmas spirit! 

Partner WOD

9am and 11am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”. Partners alternate and perform all reps.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Benchmark WOD

10am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Tuesday 11.28.17

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

WOD

2k Test

for time
2000m row

The 2k row is something we test once or twice a year. It is an incredible test of fitness, and also helps athletes gauge pacing for future rowing workouts. We talk about strategy in terms of pacing relative to your 2k pace, so knowing that is valuable beyond just today’s workout. We’ll take time in each class to run two heats. Having a fitness buddy in your ear during this workout will help keep you on track with holding specific paces. There is a link HERE that references predicted finish times based on the 500m split that athletes choose to hold.

POST ROW FINISHER

not for time
12-9-6-3
handstand push-ups
toes to bar

Monday 11.13.17

Related image

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

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

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