06/19/2014

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Gymnastics

Double-Unders (5 Min Practice)

100 for time
5 Min Cap

Weightlifting

Floor Press (2 x 10-12 (1.5/1))

Deadlift (2 x 4 @ 80%)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobility

Banded Pigeon
+
Glute Lax Ball Smash

06/18/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
Dynamic
+
5 Min @ 65%
5 Air Squats
5 Single Leg DL (per leg)
5 Primal Pass Throughs
5 Cat Cows

Weightlifting

Shoulder Press ( 2 x 4-5 @ 75%)

Shoulder Press (2 x 2-3 @ 80%)

Shoulder Press (Max Reps @ 85%)

Gymnastics

Sorensen Holds (3 x :45-:60 Holds)

Rest :90-2:00 btw sets

Weighted Ring Dips (3 x 6-8)

Metcon

Metcon (AMRAP – Reps)

3 Rounds
1:00 Row for Cals (@ 2 on Damper)
1:00 Rest
1:00 5 Wall Balls/3 Burpees
1:00 Rest
1:00 5 BJ (Step Down)/5 Push Ups
1:00 Rest

Mobility

Lax Ball Ankle Mobilization (Plates)

06/17/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
10 Super Mans
10 Push Ups
10 Air Squats
200m Jog
10 Aqua Mans
10 Fire Hydrants
10 Dive Bombers

Weightlifting

Renegade Row (3 x 6-8 (1.5/1) )

:90 Btw Rounds

Kipping Practice

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
RX+
Work on kipping on rings – Full pull to hips

Rest :90 btw rounds

Weightlifting

Bear Complex (3 x 3 (135/95))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

6 Rounds:
:30 Work
10 KBS (1.5/1)
Max Mountain Climbers
:90 Rest

RX+
KBS (2/1.5)
MC = HSPU

Mobility

Banded Front Rack :90 Holds
+
Foam Roll Quad

06/16/2014

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Weightlifting

Paused Front Squat (4 x 3 @ 80% 1.3.1.0)

Barbell Bicep Curl (3 x 6-8 (Add 5#-10# from last week))

Gymnastics

Hollow Body (Tabata)

Metcon

Metcon (Time)

5 Rounds for Time:
5 Wall Balls
5 Burpees
5 Front Squat (135/95)
Front Squats performed from the ground on 1st rep. Power Clean or Squat Clean 1st rep and continue FS from there.

Mobility

Coach Stretch w/ Wall Ball :60 Holds per leg
:30 Rest
x 2

Father’s Day 2014 WOD

Main – CrossFit

Metcon

Metcon (Time)

Team WOD:
(Partner WOD)

100m Shuttle Run w/ SB (30/20)
120 Air Squats
120 Burpees
120 Air Squats
100m Shuttle Run w/ SB (30/20)
120 Sit Ups
120 Box Jumps/Step Downs (20)
120 Sit Ups
100m Shuttle Run w/ SB (30/20)
*One partner works at a time to complete the reps, except on partner movements. Teams are free to rotate as they desire to finish the reps as quickly as possible.

06/13/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
5 Min @ 65%
10 Aqua Mans
10 Single Leg DL
10 Bow & Bends
10 Shoulder Reach Throughs

Weightlifting

Standing Back Fly (4 x 6-8 (Add Weight from Last Week))

Rest :90 Btw Sets

Rear Foot Elevated Split Squat (4 x 6-8 (1.5/1))

:90 Rest btw sets

Single Arm KBS (4 x 6-8 per arm (1.5/1))

Metcon

Metcon (AMRAP – Reps)

1:00 Thruster (45/35)
1:00 No Push Up Burpee
1:00 Wall Balls (20/14)
1:00 Sit Ups
1:00 Rest
x 3

Mobility

Calf Smash w/ Lax Ball

06/12/2014

Main – CrossFit

Warm-up

Warm Up 1 (No Measure)

200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs

Gymnastics

Double-Unders (5 Mins of Practice)

100 reps for time if you have DU
5 Min Cap

Ring Push Ups (3 x 8-10)

Weightlifting

Floor Press (4 x 6-8 per arm (1/.5))

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:
14:00 AMRAP
50 Lunges
50 KBS (1.5/1)
150m Row (both partners row)

(1 works, 1 rests)

Mobility

Ankle Smash w/ Lax Ball

Foam Roll Arms/Lats

06/11/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Weightlifting

Shoulder Press (1 x 4-6 @ 70%)

Shoulder Press (2 x 3-4 @ 75%)

Shoulder Press (Max Reps @ 80%)

Gymnastics

Sorensen Holds (5 x :20 Holds)

Rest :60 btw sets

Static Hold from Bar (Tabata)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP @ 85%
:30 Hollow Body
20 Slam Balls (30/20)
:30 Hollow Body
20 Squats w/ Slam Ball (30/20)

RX+
:30 Hollow Body
20 KBS (2/1.5)
:30 Hollow Body
20 Goblet Squats (2/1.5)

Mobility

Sink Mobilization
T-Spine Lax Ball

06/10/2014

Main – CrossFit

Warm-up

Warm Up 1 (No Measure)

200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs

Weightlifting

Renegade Row (3 x 6-8 (1.5/1) )

:90 Btw Rounds

Strict Toes-To-Bar (3 x 8-10)

Scaled K2E

:90 Btw Rounds

Weightlifting

Deadlift (1 x 8-10 @ 75% )

Deadlift (2 x 6-8 @ 80%)

Metcon

Metcon (AMRAP – Reps)

1:00 Work/ 4:00 Rest
3 Rounds:
10 DL (135/95)
Max Step Up/Step Downs (24/20)

RX+
DL = (185/145)
Max Burpee Box Jumps (24/20)

***Score is total box jumps***

Mobility

Frog Stretch :30 Hold/:45 Hold/:60 Hold

06/09/2014

Main – CrossFit

Warm-up

Posterior Chain (No Measure)

6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups

Weightlifting

Barbell Bicep Curl (3 x 6-8 (Add 5#-10# from last week))

Paused Front Squat ( 4 x 6 @ 70% 1.3.0.1)

Gymnastics

Weighted Pulls Ups (4 x 6-8 )

RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls
Put weight used in notes

Metcon

Metcon (Time)

5 Rounds for Time:
200m Run
5 No Push Up Burpees
5 Hang Squat Cleans (115/75)

RX
HSC = (135/95)

Mobility

Coach Stretch w/ Wall Ball :60 Holds per leg
:30 Rest
x 2