Tuesday, April 22, 2014

WOD Wednesday April 23, 2014

WARM UP: 10 min AMRAP
spiderman walk
10 banded pass throughs
10 KBS
10 leg lifts
run 100 m

MOBILITY:  Psoas Smash

SKILL:  L-sit 25 sec on 10 sec off- 6 rounds, dips 3 x 5

WOD: 3 Rounds
25 Burpees
25 V-ups
25 Lunges w/ plate in front  (45/25)

Monday, April 21, 2014

WOD Tuesday April 22, 2014

WARM UP: 10 min AMRAP
Cherry Pickers
Row 200 m
10 situps
10 wall balls
5 push ups

MOBILITY: Banded Shoulder Pull Downs

SKILL/STRENGTH:  OHS, find 3RM 10 min

WOD:  "The Grimey"
3 Rounds for Reps
1 min max OHS (75/55)
1 min max wall balls (20/14)
1 min max Russian twisters (20/14)
1 min max Pull Ups
1 min max HSPU
Rest 1 min




Sunday, April 20, 2014

WOD Monday April 21, 2014

WARM UP:  10 min AMRAP
20 double unders (attempts)
10 air squats
10 straight arm push ups
10 hang cleans (PVC, bar)
5 TTB

MOBILITY:  Lower calf smash 

SKILL/STRENGTH:  Power Cleans- 10 min to find heavy single

WOD:  "Boston Marathon Tribute"  (from 4/16/13)
3 RFT
400 m Run
15 KBS (55/35)
13 Power Cleans (115/75)
26 Goblet Squats (55/35)
8 CTB Pull Ups
8 Wall Balls (20/14)
8 TTB

Friday, April 18, 2014

WOD Saturday April 19, 2014

WARM UP:  10 min AMRAP
100 m run
15 situps
bear crawl
5 kipping swings
cherry pickers

MOBILITY:  Banded Hamstring Openers

WOD:  "Burn your aggression"  Teams of 3
Run 3 miles w/ ball (20/14)- divide it up however you want, only one person runs at a time
Partner 1:  running
Partner 2:  sledge hits
Partner 3:  Goblet squats (55/35)

The runner is the rabbit, when they come back, everyone rotates, score is total sledge hits and goblet squats, and the time finished with the running.

Example:  You may divide it up into 24 200 m runs, 12 400 m runs, or 6 800 m runs. It is up to the team to decide and keep track of the runs.



Thursday, April 17, 2014

WOD Friday April 18, 2014

WARM UP:  10 min AMRAP
200 m row
pendulum walk
10 banded pass throughs
10 strict press (PVC, Bar)
10 deadlift (PVC, Bar)
10 Back squat (PVC, bar)

MOBILITY:  Hanging Thoracic Opener

WOD:  "The CrossFit Total"
1 RM Strict Press
1 RM Back Squat
1 RM Deadlift

Wednesday, April 16, 2014

WOD Thursday April 17, 2014

WARM UP:  10 min AMRAP
Walking quad stretch
20 double unders
10 air squats
10 ring rows
10 leg swings (side to side)

MOBILITY:  Lat Smash 

SKILL/STRENGTH:  Squat Therapy 5 EMOM x 10 min

WOD:  "Rowling" (teams of 3) 25 min AMRAP
Partner 1 rows 100 m - 

If you stop less than 10 above or below 100m (between 90 and 110),  your team performs 
EVEN:  Mountain Climbers (2 ct)
ODD:  Medicine Ball Cleans 

(Example:  you stop rowing, counter ends at 94, which is 6 away from 100- you and your team perform 6 mountain climbers)

If you go over 10m or under 10 m, your whole team must run 100 m together.

If you get it to stop exactly at 100, all other teams but yours must run 100 m

Continue rotating through partners for the row.  Score is # mtn climbers, # MBC performed.




Tuesday, April 15, 2014

WOD Wednesday April 16, 2014

MOBILITY:  Pec Smash

Warm Up:  10 min AMRAP
spiderman walk
200 m row
10 Push Press (PVC, bar)
10 wall touch
10 KBS (work up to WOD weight)

SKILL/STRENGTH:  Push Press, 5 x 5- find 5 RM E2MOM

WOD:  "Hot Box"
21-15-9-6-3
Burpees
KBS (55/35)
Push Press (95/65)