Saturday 7.22.17

Partner WOD

9am and 11am

100 burpee box jump-overs 24/20
1000m run
100 wall balls 20/14
1000m run
100 double unders (each)
1000m run

Benchmark WOD(s)

Happy birthday, Hillary!!

10am

“Betty”

5 rounds for time
12 push press 135/95
20 box jumps 24/20

then…

“Frank Bonomo”

for time
30 hang squat cleans 155/105
30 pull-ups

Firefighter Hero WOD: This workout is dedicated to Frank Bonomo, FDNY, Engine 230, who was killed on September 11, 2001. Frank Bonomo, 42, of Port Jefferson was part of the New York City Fire Department’s Engine 230 in Williamsburg, Brooklyn. He was last seen in the south tower.
Bonomo had been with the fire department for 17 years and was a few years shy of retiring. That would have given him more time to pursue the TV and video repair business he had on the side. He would have been able to spend even more time with his two young children, a son, then 4, and daughter, then 1. And he would have been able to play more golf – which he did every moment he could, passionately and competently.

Friday 7.21.17

MOBILITY

shoulder external rotation improvement 2 min (starts at 2:50 in video)
https://www.youtube.com/watch?v=VR1An7jpdUY
lax ball hip mash 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

back squat

5 x 7 @ 75%

WOD

4 rounds
250/200m row
15 box jump overs 24/20
50′ DB bear crawls @ 30% BW (btwn 2 DBs)

Thursday 7.20.17

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

STRENGTH

10 min EMOM to work up to today’s heavy clean and jerk

3,3,3,2,2,2,1,1,1,1

CrossFit – Chad Vaughn, 315 pound Clean and Jerk
CrossFit – Fixing the Jerk with Mike Burgener

WOD

12 min AMRAP
2 rope climbs
6 handstand push-ups
12 burpees

Wednesday 7.19.17

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

deadlift

5 x 7 @ 75%

“The Deadlift Set-Up” with Kelly Starrett

WOD

with a partner
alternate movements to complete
6 total rounds
20 KB swings 53/35
10 renegade rows @ 30% BW (total)
200m run

Monday 7.17.17

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

front squat

5 x 7 @ 75%

WOD

3 rounds for max reps
1 min AMRAP
ground to overhead 135/95*
(snatch, clean and jerk, clean and press . . . any style allowed as long as each rep starts on the floor and finishes with a full lock out overhead)
rest 2 min between rounds

*FB 155/110

FINISHER

Tabata side planks (alternate sides each round)

Saturday 7.15.17

Image result for rope climbs meme

Partner WOD

9am and 11am

72 cal row
36 power snatch 115/80
6 rope climbs
72 cal row
36 clean and jerks 135/95
6 rope climbs

Benchmark WOD

10am

“T.U.P.”

15-12-9-6-3
power cleans 135/95
pull-ups
front squats 135/95
pull-ups

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

 

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 7.13.17

MOBILITY

banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4
shoulder external rotation improvement 2 min (starts at 2:50 in video)
https://www.youtube.com/watch?v=VR1An7jpdUY

STRENGTH

10 min EMOM to work up to today’s heavy single split jerk.

3,3,3,2,2,2,1,1,1,1 (try to go heavier than last week)

Take it from the rack. Short, controlled dip. Powerful drive with legs. Quick feet and speed as you push yourself down under the bar. Get your elbows locked out and keep your shoulders active as you meet the bar. Make it look like these

WOD

12 min EMOM
4 power cleans 155/105
6 bar facing burpees