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)


Monday, April 14, 2014

WOD Tuesday April 15, 2014

MOBILITY:  Banded Shoulder openers

Warm Up: 10 min AMRAP
50 m sprint
pendulum walk
10 banded squats
10 russian twisters
10 I's, T's, Y's

WOD:  "Barbara"
40 min time cap
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit ups
50 Air Squats
Rest 3 min

Scaled:
"Half-Barbara"
5 Rounds
10 Pull Ups
15 Push Ups
20 SitUps
25 Air Squats
Rest 2 min

Sunday, April 13, 2014

WOD Monday April 14, 2014

MOBILITY:  Trap Smash

Warm Up: 10 min AMRAP
Cherry Pickers
10 banded pass throughs
10 High Hang snatch (PVC, bar)
row 200 m
5 wall balls

SKILL/STRENGTH: 
Snatch- 2-2-2-2-2-2 E2MOM

WOD:  "Main Site Monday (Jan1, 2013)"
5 RFT
10 TTB
10 Power Snatch (75/55)
10 wall ball (20/14)


Thursday, April 10, 2014

WOD Friday April 11, 2014

MOBILITY:  Tricep origin smash

Warm Up:  10 min AMRAP
10 wall touches
200 m row
10 deadlift (PVC, bar)
10 banded good mornings
10 banded pass throughs

SKILL/STRENGTH:  Deadlift 5x10 (60% max)

WOD: "The Buck"
16 min AMRAP
12 Deadlift (135/95)
8 Box Jump (24/20)
4 Thrusters (135/95)





Wednesday, April 9, 2014

WOD Thursday April 11, 2014

MOBILITY:  Psoas smash w/ kettlebell

Warm up:  10 min AMRAP
100 m run
5 burpees
pendulum walk
10 I's, T's, Y's
10 goblet squats

SKILL/STRENGTH:  8 min EMOM
10 Double Unders (or attemps), hold plank rest of minute

WOD:  "Annie"
50-40-30-20-10
Double Unders (x3 singles)
Sit Ups

CASH OUT:  400 m run for time