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.

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

Thursday 4.5.18

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

3 rounds for max reps
3 min calorie row
2 min double-unders
1 min burpees
2 min rest

CORE

5 rounds not for time
15 V-ups
15 tuck ups
15 second hollow hold
15 second arch hold

Wednesday 4.4.18

you got this GIF

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

Team WOD

teams of 3
AMRAP 7
50 push press 115/80
50 push press 135/95
AMRAP push press 155/105

rest 3 mins

AMRAP 7
50 back squats 135/95
50 back squats 155/105
AMRAP back squats 185/135

rest 3 mins

AMRAP 7
50 hang power cleans 115/80
50 hang power cleans 135/95
AMRAP hang power cleans 155/105

Teammates will have 7 mins to get through two sets of 50 reps of a barbell movement followed by as many reps as possible with the final barbell in the remaining time. The team score is reps with the final weight. Teammates will ideally share one barbell, changing the weights between each set. However, teams can have multiple bars if one or more teammates needs to use a different weight. The only movement that comes from the rack will be the back squat.

Monday 4.2.18

office space monday GIF

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

snatch
EMOM 16 (4 rounds)
minute 1: 3 power snatch
minute 2: 2 hang power snatch
minute 3: 1 hang squat snatch
minute 4: rest

WOD

AMRAP 9
3 KB swings 53/35
3 goblet front squats 53/35
3 burpees
6 KB swings
6 goblet front squats
6 burpees
9 KB swings
9 goblet front squats
9 burpees
12 KB swings
12 goblet front squats
12 burpees
…continue adding 3 reps to each movement

Saturday 3.31.18

video news GIF

Partner WOD

9am and 11am

teams of 2
800m farmer carry 53s/35s
100 air squats / plank hold
90 pull-ups / superman hold
80 abmat sit-ups / wall sit hold
70 burpees / hang hold
60 HR push-ups / handstand hold
50 partner deadlifts 225/155
800m farmer carry 53s/35s

Partners do the farmer carry together (one partner carries both kettlebells, switching as necessary). For the next 5 movements one partner works while the other partner holds. Partners switch positions as necessary. The partner deadlifts are performed with a single bar, both partners lifting it together.

Benchmark WOD

10am

“Hansen”

5 rounds for time of
30 kettlebell swings 70/53
30 burpees
30 GHD sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Wednesday 3.28.18

wednesday dancing GIF by Cheezburger

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

AMRAP 18
18/15 calorie row
15 KB swings 53/35
9 chest to bar pull-ups

MIDLINE

not for time
30-25-20-15-10
abmat sit-ups
15 second L-hang hold after each set