Saturday 4.14.18

Partner WOD

9am and 11am

“Artie Stevens”

AMRAP 29
5 rounds
minute 1: wall balls 20/14
minute 2: toes-to-bars
minute 3: box jumps 24/20
minute 4: push presses 75/55
minute 5: row for cals
minute 6: rest

This “Artie Stevens” Memorial WOD was designed by Naptown Fitness (Indianapolis, IN, USA) as a tribute to the man who they described as the epicenter of the local CrossFit, fitness, and health revolution in Indianapolis. Artie died suddenly on November 3, 2017. Naptown Fitness hosted an event, first bringing athletes together to remember Artie with this WOD, about three weeks later on November 28.

“Arthur “Artie” Stevens IV was the owner of Indy’s Kitchen, Artie’s Paleo On The Go, and Artie’s On Central. Every day he strived to make days better with his vision of Artie’s Paleo On The Go. He connected with over 50 different fitness facilities and impacted even more lives. To honor his legacy we ask that you help provide for the future of his children.”

Benchmark WOD

10am

“Maupin”

4 Rounds for Time
800m Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Friday 4.6.18

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

overhead squats
7 x 3
build up to a heavy 3

WOD

AMRAP 15
100m sprint
15 power snatches 95/65
30 wall balls 20/14

Saturday 3.24.18

Related image

Partner WOD

9am and 11am

teams of 2
AMRAP 25
2000/1600m row
then…
40 toes to bar
40 bar-facing burpees
40 thrusters 75/55
40 toes to bar
40 bar-facing burpees
40 thrusters 95/65
40 toes to bar
40 bar-facing burpees
40 thrusters 115/75

Benchmark WOD

10am

“Crain”

2 rounds for time
34 push-ups
50m sprint
34 deadlifts 135/95
50m sprint
34 box jumps 24/20
50m sprint
34 clean and jerks 95/65
50m sprint
34 burpees
50m sprint
34 wall balls 20/14
50m sprint
34 pull-ups
50m sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

The “Crain” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, March 21, 2015.

Saturday 3.17.18

Partner WOD

9am and 11am

teams of 2
AMRAP 25
70/60 cal row
50 wall balls 20/14
30 power cleans 115/85

add 20/10 to barbell each round

Benchmark WOD

10am

“Four Leaf Clover”

AMRAP 28
2 mins of burpee box jumps 24/20
2 mins of thrusters 65/45
2 mins of abmat sit-ups
2 mins of KB swings 35/26
2 mins of rest
Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Rest for 2 minutes after every round.

This special workout designed to celebrate St. Patrick’s Day was first posted by CrossFit ABF (Largo, FL, USA) as their workout of the day for March 18, 2017 (St. Patty’s Day).

Wednesday 3.14.18

Related image

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

PRACTICE/STRENGTH

EMOM 8
1 power snatch + 1 overhead squat
build up to heavy complex

WOD

EMOM 16 (4 rounds)
minute 1: 7 wall balls 20/14 + 7 chest to bar pull-ups
minute 2: 15 box jumps 24/20
minute 3: 7 power snatches 95/65 + 7 overhead squats 95/65
minute 4: 15 burpees

Monday 2.26.18

Image result for funny gym gif

MOBILITY

better hip positioning for deadlifting 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

STRENGTH

1RM deadlift

WOD

AMRAP 4
27/20 cal row
27 wall balls 20/14
27 chest to bar pull-ups

4 min rest

AMRAP 4
21/15 cal row
21 wall balls 20/14
21 toes to bar

4 min rest

AMRAP 4
15/10 cal row
15 wall balls 20/14
15 pull-ups

Wednesday 2.14.18

Image result for valentines day workout meme

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

Partner WOD

“St Valentine’s Day Massacre”

AMRAP 25

800m run

then

20 synchro wall balls 20/14

20 synchro burpees

20 synchro DB snatch 25% BW

20 synchro jumping lunges