WOD Friday August 30, 2013

MOBILITY:  Shoulder Capsule Mobilization

SKILL/STRENGTH: Snatch Balance- 10 min E2MOM x3 reps, increase weight w good form

WOD: "Helen"

3 RFT

400 m Run

21 KBS (55/35)

12 Pull Ups

WOD Thursday August 29, 2013

MOBILITY: Shoulder Rib Fix

SKILL/STRENGTH: Max Height Box Jump (15 min to find)

WOD: 12 min AMRAP

10 Hang Clean (95/55)

20 Push Ups

30 Double Unders

WOD Wednesday August 28, 2013

MOBILITY:  T-spine side roll 

SKILL/STRENGTH:  Back Squat - find 20 RM, cannot put bar down, must use full ROM, record max weight, 15 min to work

WOD:  21-15-9 

Wall Balls (20/14)

Burpees

WOD Tuesday August 27, 2013

MOBILITY:  Buddy Stretch

SKILL/STRENGTH:  15 min to find 3RM Power Snatch

then

10 min to find 1 RM OHS (from the ground, no using the rack)

WOD:

Cherry Pie

WOD Monday August 26, 2013

MOBILITY:  Thoracic Keg Drill

SKILL/STRENGTH:  Deadlift (185/115) 5 EMOM for 10 min

Watch this video for form.  Deadlift will make you strong, as long as your using proper form.  Hamstrings should be active, not your lower back.  

Also, here is a good read on deadlift form, if you like to read.

WOD:  Mystery WOD,  with a cherry on top.

WOD Friday, August 23, 2013

MOBILITY:  Banded Pass Throughs

SKILL/STRENGTH: Power Cleans 10 min to find 5 RM

WOD:

3 RFT

15 GTO (95/65)  (ground to overhead)

20 Banded Good Mornings

25 Leg lifts (parallel to floor w/o touching to perpendicular to floor)

WOD Thursday August 22, 2013

MOBILITY: Bicep Smash

SKILL/STRENGTH: KBS (10# heavier than normal), 10 EMOM x 10 min

WOD:

10 x 400 m (or 10x 500 m row) with 1 min rest in between each

Score is time from start of first one to end of last one.

WOD Tuesday August 20, 2013

MOBILITY: Partner Quad Smash

SKILL/STRENGTH: Deadlift 7x7x7 E2MOM

Ring Dips 5x5x5x5x5 EMOM

WOD: 

10-1 Body Complex Progression (Air squat, push up, situp, superman, tuck jump)

1-10 Deadlift (185/135)

WOD Monday August 19, 2013

MOBILITY:  Piriformus Smash

SKILL/STRENGTH: 10 min to work on a goat

WOD:  30 min cap

"Collin"

6 RFT

400 m Run (45/25)

12 Push Press

12 Box Jumps (24/20)

12 SDHP (95/65)  

** Push Press and SDHP will be the same weight

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

WOD Friday August 16, 2013

MOBILITY:  Shin Smash

SKILL/STRENGTH: Double Unders 15 EMOM, then Plank hold remainder of minute (x10 min)

WOD:

5-4-3-2-1

500 m Row

400 m Run

30 air squats

20 Box Jumps (24/20)

10 Push Ups

Rest 5 minutes

5 min AMRAP

100 double unders (x3 singles) then AMRAP med ball Russian Twisters (20/14)
score is time for du and number of russian twisters

WOD Thursday August 15, 2013

MOBILITY: Ankle Roll/Smash

SKILL/STRENGTH:  15 min to find 3 RM Thruster

WOD:

"Fran"

21-15-9

Thrusters (95/65)

Pull Ups
(10 min cap)

CASH OUT:  50 abs of your choice

WOD Tuesday August 13, 2013

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH: OHS 10x10x10x10x10  (start w/ bar)

WOD:

30 TGU for time (15 each arm) 

rest 5 min

run 800 m for time

WOD Monday August 12, 2013

MOBILITY: Couch Stretch 

SKILL/STRENGTH:  Muscle Up Practice (ring dips, ctb ring pulls, sit in band through rings, use hips to propel body up and forward into dip position, kipping ring dip)

WOD:  10 min AMRAP

15 dips

25 air squats

WOD FrIdAy August 9, 2013

MOBILITY: Shoulder Rib Fix

SKILL/STRENGTH: Turkish Get Ups 5 sets of 3 each arm

WOD: 12 min AMRAP

5 Rounds 

4 TGU (2 each arm) (55/35)

20 Box Jumps (24/20)

finish w/ AMRAP burpees

Score is time to finish the 5 rounds, and the number of burpees completed

WOD Thursday August 8, 2013

MOBILITY:  Hamstring Stretch

SKILL/STRENGTH:  2 Hang Snatch, 2 Power Snatch,  1 Squat Snatch EMOM x 8 min

choose a weight that you can maintain good form for all three movements

WOD:  10 Squat Snatch (95/65)

20 Double Unders (x3 singles)

10 Power Snatch (95/65) 

30 KTE

10 Hang Snatch (95/65)

40 Swipers

10 OHS (95/65)

400 m run

WOD Wednesday August 7, 2013

MOBILITY: OH Tissue Smash

SKILL/STRENGTH: KB Clean 5x5x5 (each arm)

KB Shoulder to OH  5x5x5 (each arm)

WOD: 16 min AMRAP

5 KB Clean (each arm)

10 Goblet Squat

5 KB Shoulder to OH (each arm)

Run 200 m

WOD Tuesday August 6, 2013

MOBILITY: Thoracic keg Drill (foam roller under mid back, reach back and grab kettlebell w/ straight arms, move hips slowly up and down)

SKILL/STRENGTH: Heavy Deadlift 1-1-1-1-1 E3MOM (heavy but not 1 RM)

knees to feet 2-1-2-1-2

WOD: 6 RFT

10 Deadlift (205/135)

20 Situps

CASH OUT:  40 Hand Release Push Ups

WOD Monday August 5, 2013

MOBILITY: Super Front Squat Stretch on box

SKILL/STRENGTH: 

Back Squat 5x5x5x5x5 E2MOM

Strict Press 5x5x5x5x5 E2MOM (lighter weight- maintain good form)

WOD:

6 min EMOM 

45 sec burpees, 15 sec rest

Score is total burpees

WOD Friday August 2, 2013

MOBILITY: Smash Triceps

SKILL/STRENGTH: Deadlift (10-5-5-3-3-3)

WOD:  "CrossFit Dice"

20 min AMRAP

Buy in each roll:

EVEN:  10 Hollow Rocks,   ODD:  10 Push ups

10 of each activity (except #5) if you roll:

1:  KBS (55/35)                           4:  KTE

                                  2: Wall Ball (20/14)                     5:  500 m Row or 400 m Run

               3: Box Jump (24/20)                    6:  Ring Push Ups

Score is total reps completed