WOD Monday July 1, 2013

MOBILITY:  Roll Out Bottom of Foot w/ pain ball

SKILL/STRENGTH:  Strict Press x2, Jerk (split or push) x2 (w/ bar or 55/75)

work on form and warm up for WOD- EMOM 7 min.

WOD:  "Grace"

30 Clean and Jerk (135/95)

5 minute time cap

Rest 5 minutes  THEN:

1 mile run for time

WOD Friday June 28, 2013

MOBILITY:  Pigeon Stretch

SKILL/STRENGTH:  10 min to work on Kipping/Pull Ups- work on proper grip (thumb wrapped, pinkie knuckle on top of bar, shoulders locked and active)

WOD:  "Michael"  (30 min time cap)

3 RFT

800 m Run

50 Good Mornings (45/35)

50 Situps

Navy Lieutenant Michael McGreevy, age 30, was killed in Afghanistan June 28, 2005.  He was one of 16 troops killed when a MH-47 Chinook helicopter was shot down in Afghanistan.  They were on a daring night mission to reinforce a four-man seal reconnaissance squad that had been ambushed in 10,000-foot mountainous terrain.  A total of 11 Seals died that day in the Global War on Terrorism.  He was assigned to Seal Team Ten, Norfolk, Virginia.

WOD: Thursday June 27, 2013

MOBILITY: Roll out quads, adductors, hamstrings

SKILL/STRENGTH: Deadlift High Pull (normal deadlift grip)

5x5x5x5x5 E2MOM

WOD:  

40 burpees

20 deadlift (135/95)

30 burpees

20 Front Squat (135/95)

20 burpees

20 Back Squat (135/95)

10 burpees

WOD Wednesday June 26, 2013

MOBILITY:  IT Band Roll out with partner- Use PVC and roll from hip bone down side of leg to side of knee bone

SKILL/STRENGTH: Floor Bench (keep the same weight on the bar each time) 7x7x7x7x7

E2MOM alternating w/ a partner and spotting one another

WOD:  Tabatas ( 8 sets each 20 sec on 10 sec off)

Row for calories

Leg lifts

Air squats

Power Cleans (75/55)

1 min rest between

WOD Tuesday, June 25, 2013

MOBILITY: Shoulder Rib Fix

SKILL/STRENGTH: Pistols 5x5x5 each leg

(Progressions to work on leg hanging off the back of the box, leg dangling on the side of the box, weighted plate in hands, roll ups, and banded)
Watch this video for the box progressions

WOD: 15 minute AMRAP

4 Pistols each leg

8 KTE

12 KBS (55/35)

WOD: Monday June 24, 2013

MOBILITY: T-spine plate smash

SKILL/STRENGTH:  Push Jerk 1-1-1-1-1-1 E2MOM

(warm up 10 reps w/ lightweight)

WOD:  Runny Grace with a half side of Karen

5 RFT

3 Clean and Jerk (135/95)

15 Wall Balls (20/14)

200 m run 

CROSSFIT KIDS:

"The TJ" 

Skill 1:  Wall Walks

Skill 2:  Beginning Rope Climbs

WOD:  "CandyFit"

Red-Jumping jacks

Yellow- Push Ups

Green- Front Squats

Blue- Leg lifts

Game:  Wet Sponge Relays

WOD Friday June 21, 2013

MOBILITY: Hip External rotation

SKILL/STRENGTH: Squat therapy- 10 EMOM for 10 min

focus on knees tracking out while toes pointed forward, trunk is tight and upright

WOD: 20 min AMRAP

5 min AMRAP of each of the following stations (20 min TOTAL)

 a) 100 m row, 100 m run 

 b) 10 TTB, 100 m run

 c) 10 box jumps (24/20), 100 m run

 d) 5 shoot thrus, 100 m run

WOD Thursday June 19, 2013

MOBILITY: T-spine internal rotation smash

SKILL/STRENGTH: Front Squat 3RM

warm up 10 with bar, then 5x5x3x3x3 E2MOM

WOD: 8RFT

8 Thrusters (95/65)

8 Frog jump over bar

WOD: Wednesday June 19, 2013

WOD Tuesday June 18, 2013

MOBILITY:  Shoulder Capsule Mobilization (watch this if you have shoulder pain)

SKILL/STRENGTH: Push Ups- 5x5x5x5x5x5x5

Focus on keeping the forearm straight as you go up and down.

WATCH THIS VIDEO- you have probably been doing push ups wrong, that's about to change!

WOD:  12 min AMRAP

5 Push Ups

10 KBS (55/35)

25 Double Unders (4x singles)

WOD Monday June 17, 2013

MOBILITY: IT Band Smash and Partner Quad Smash

SKILL/STRENGTH: Deadlift

warm up with low weight 10, then

5x5x3x3x3x3 E2mOM, coaches' cue, to find 3 RM

WOD:

400 m Walking lunges (knee touches ground each time), post time and number of steps.

Crossfit Kids:
SKILL 1:  Air Squats- knees out
SKILL 2:  Rowing 
WOD:  "The Mitch"
AMRAP
10 Jumping Jacks
7 Air Squats
5 Frog Jumps
GAME:  Ring Around the Rosie
Eyebrawl

WOD Friday June 14, 2013

MOBILITY: Bicep Smash

SKILL/STRENGTH: Goblet Squat (5-5-5-5-5  3 sec down, 3 sec up)

WOD: 5-10-15-20

Goblet Squat (55/35)

Power Clean (135/95)

Push Ups 

WOD Thursday June 13, 2013

MOBILITY: Smash the bottom of your feet

SKILL/STRENGTH:  10 min E2MOM 
2 Push Press, 3 Push jerk  (70% 1RM)

WOD:  8 min AMRAP
5 Push Jerk(105/75)
5 KBS (55/35)
5 KTE

Rest 1 min

4 min AMRAP

5 Push Jerk(105/75)

5 KBS (55/35)

5 KTE

Rest 1 min

2 min AMRAP

5 Push Jerk(105/75)

5 KBS (55/35)

5 KTE

WOD Wednesday June 12, 2013

MOBILITY: Ankle Roll and Smash

SKILL/STRENGTH:  5 x5 HSPU, Hand stand practice, free hand stands, Hand stand progression

WOD:  When you go to the gym to use the elliptical, you know what your workout is.  When you go to crossfit, you do the workout whether you know it or not...

WOD Tuesday June 11, 2013

MOBILITY: tricep smash

SKILL/STRENGTH: OHS 7 RM

10 min E2MOM only add weight if GOOD form and squat depth can be maintained.

WOD:  "Nancy"

5 RFT 

400 m Run

15 OHS (95/65)

WOD Monday June 10, 2013

MOBILITY:  Pigeon Stretch on box

SKILL/STRENGTH: 10 min EMOM 7 KBS (1 heavier than normal)

WOD: "Fight Gone Bad"

3 Rounds (1 min AMRAP each exercise)

Wall Balls (20/14)

SDHP (75/55)

Box Jump (20/16)

Push Press (75/55)

Row for Calories

1 min rest between rounds

CrossFit Kids:

MOBILITY:  Quad Stretch, Arm Stretch

SKILL:  Jumping on a box(1) , Hanging from the bar (2)

WOD:  Mini FGB

3 rounds 

Frog Stands

Box Jumps

Jumping jacks

Self Defense:  Hammer fist, 3 punches each

GAME:  Fish Toss

WOD Friday June 7, 2013

MOBILITY:  smash piriformus

SKILL/STRENGTH:  10 min to work on goat

WOD:  "Rankel"

20 min AMRAP

6 Deadlift (225/155)

7 Burpee Pull Ups

10 KBS (55/35)

200 m Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

WOD Wednesday June 5, 2013

MOBILITY: Shoulder Rib Fix

SKILL/STRENGTH:

Strict Pull Ups 5x5x5x5x5 (banded if needed)

WOD: 

10 Snatch (105/75)

20 Tuck Jumps

30 Deadlift (105/75)

Run 400 m

30 Deadlift (105/75)

20 Tuck Jumps

10 Snatch (105/75)

CrossFit Kids

Mobility- Straight leg stretch/ runner's stretch

Skill: Squat Review- practice super slow squats, and bottom hold for time

WOD:  Teams of four

1 runs, 1 plank holds, 1 situps, 1 airsquats, when runner comes back in, they all switch stations.

Game:  Coach Liz May I

Red Light Green Light

WOD Tuesday June 4, 2013

MOBILITY: Thoracic keg Drill

SKILL/STRENGTH: 5x5x5 KB Clean each arm- click on the link to watch a video on KB clean (and jerk)

WOD: 4 RFT

2 Squat Clean (135/95)

5 KB Clean, each arm

10 Sledgehammer hits, each arm

15 Push Ups

20 Jumping Jacks

WOD Monday June 3, 2013

MOBILITY:  Banded hip Flexor

SKILL/STRENGTH:  EMOM(7min)

Hang Power Clean, Power Clean, Squat Clean (80% 1RM clean)

WOD:  5RFT

6 Clean and Jerk

8 Box Jumps (24/20)

CASH OUT:  3 min squat hold in bottom, 5 burpees for each drop

CROSSFIT KIDS:

MOBILITY:  Toe touch

SKILL:  Air Squat

WOD: AMRAP

Air Squats

Burpees