Wednesday, April 30, 2014

WOD Saturday May 3, 2014

WARM UP:  10 min AMRAP
bear crawl
10 goblet squats
10 ring rows
10 banded pass throughs
10 med ball cleans

MOBILITY:  Piriformus Smash

WOD: Teams of 4
4 Rounds 5 min at each station:
Row 50 calories
50 KBS (55/35)
50 RIng Rows
50 Medicine Ball Cleans (20/14)

Once you finish the movement, AMRAP burpees until the 5 min is up, then move to next station.  Score is total burpees completed by all team members.  If a movement is not completed during the 5 min, subtract 1 for each movement not finished from the overall score.



WOD Thursday May 8, 2014

WARM UP:  10 min AMRAP
run 400 m
10 Deadlift (PVC/bar)
10 squats
10 KBS (work up to WOD wt)
10 wall touches

MOBILITY: Sink Mobilization (bar in rack, face away, hands on bar, sink forward)

SKILL:  Front Squat - 5(50%), 3(60%), 1(70%), as many as possible at (75%) E2MOM

WOD: “Dork”
33 Front Squat (185/125)- from ground
15 Burpees
33 Deadlift (185/125)
15 Burpees
33 KBS (55/35)

15 Burpees

WOD Wednesday May 7, 2014

WARM UP:  10 min AMRAP
10 Drop Squats (snatch starting position-finish position)
10 KB Snatch (5 each arm)
10 walking lunges
10 burpees
5 sprints

MOBILITY:  Bottom of foot smash

SKILL:  Snatch Complex- Power Snatch, LH Snatch (above Knee), HH Snatch (below hip)- Touch-n-Go, work up to a heavy set, 15 min

WOD: 20-15-10-5 Snatch (95/65)

10-20-30-40 Medicine Ball Situps



WOD Tuesday May 6, 2014

WARM UP:  10 min AMRAP
15 double unders
pendulum walk
side shuffle
10 superman/hollow rocks
run 400 m

MOBILITY: Trap Smash

SKILL:  10 min ODD: 8 KTE  EVEN:  20 Unbroken Double Unders

WOD: 8 min AMRAP
5 chin ups
10 chin knees


CASH OUT:  30 dips

WOD Monday, May 5, 2014

WARM UP:  10 min AMRAP
10 Shoulder to Overhead (PVC, Bar)
10 Back Squat (PVC, Bar)
10 Banded Squats (hold 3 sec at bottom)
spiderman walk
row 400 m

MOBILITY: Banded Pull Downs at rig

SKILL:  Back Squat 5(50%) , 5(55%), 8(65%), 8(65%), 8(65%) E2MOM

WOD: “Main Site Monday”
10 Strict Press (115/75)
15 OHS (115/75)
20 Push Press (115/75)
25 Front Squat (115/75)
30 Push Jerk (115/75)

35 Back Squat (115/75)

WOD Thursday May 1, 2014

WARM UP: 10 min AMRAP
200 m row
10 kbs
3 kipping swings
10 situps
cherry pickers

MOBILITY: Couch Stretch

SKILL:  KB Snatch, work up to WOD weight, 15 min

WOD: "The Ko-Kochalka"
10 RFT
10 TTB
10 KB Snatch (65/45)

(5 each arm, does not have to be alternating)

Tuesday, April 29, 2014

WOD Wednesday April 30, 2014

WARM UP:  10 min AMRAP
10 wall balls
200 m run
walking quad stretch
10 good mornings
20 bicycles

MOBILITY:  Banded Hamstring Stretch

SKILL:  Run 1 mile for time

WOD:  10 min EMOM
10 Wall Balls (20/14)

AMRAP Mountain climbers, score is mountain climbers completed, single count


Monday, April 28, 2014

WOD Tuesday April 29, 2014

WARM UP:  10 min
20 double unders (attempts)
spiderman walk
10 cleans (pvc, bar)
10 banded pass throughs
10 leg lifts

MOBILITY: Hip Flexor Smash

SKILL:  Strict Pull Ups, 5x6 E2MOM

WOD: “TDR”
3 RFT
15 Pull Ups
20 Power Cleans (135/95)
30 Double Unders


CASH OUT:  5 skin the cat

Sunday, April 27, 2014

WOD Monday April 28, 2014

WARM UP:  10 min
Row 200 m
10 walking lunges
10 back squat (PVC/Bar)
pendulum walk
10 I's, T's, Y's

MOBILITY: Couch Stretch

SKILL/STRENGTH: 5 min to practice and warm up High Hang Squat Clean
10 min EMOM 1 High Hang Squat Clean (90% max)

WOD:  "Bring Sally Up/Bring Sally Down"  (Flower by Moby)
Back Squat (135/95)
When song says Bring Sally Down, go to bottom of squat and hold, when says Bring Sally Up, come to the top and hold.
***If you drop the bar, 10 burpees for each drop at the end of the song

CASH OUT:  accumulate 90 sec hand stand hold

Saturday, April 26, 2014

WOD Saturday April 26, 2014

WARM UP:  10 min
cherry pickers
20 mtn climbers
5 kipping swings
10 Deadlift (PVC, bar)
200 m run

MOBILITY: Piriformis Smash

WOD: W/ a partner
10 Rounds
8 Deadlift (avg bodyweight of the pair)
8 Box Jumps (20/14)
8 Situps
Run 200 m

1 partner completes a set of deadlift box jump situps, then the run is done together.  Total each partner will complete 5 sets of the movements 
and 10 runs.

Resting partner holds plank. Each plank drop is 2 burpees, complete all burpees at end of wod.

Thursday, April 24, 2014

WOD Friday April 25, 2014

WARM UP:  400 m Run
20 front squats (PVC/Bar)
bear crawl

MOBILITY: Hip Opener at rig

SKILL:  Front Squats- 5 (50%), 5(55%), 8(65%), 8 (65%), 8 +(65%)  E2MOM

WOD: “Coe”
10 RFT
10 Thrusters (95/65)
10 Ring Push UPs

Level B:  10 RFT 8 Thrusters (75/55)  8 Push Ups


Level C:  10 RFT  5 Thrusters (55/35)  5 Push Ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Wednesday, April 23, 2014

WOD Thursday April 24, 2014

WARM UP:  10 min
20 double unders
10 Shoulder to overhead (PVC, bar)
10 jumping lunges
10 inchworm pushups
10 leg swings

MOBILITY: Bottom of foot smash

SKILL:  Clean and Push Jerk, clean and split jerk R foot, clean and split jerk L foot, work to heavy set, find wod weight

WOD: “Gwen”
15-12-9

Clean and Jerk ( sets must be unbroken reps, choose a weight that you can get through the entire set w/o dropping the bar- no hand adjusting at the bottom)  Rest as long as needed between sets
You get to choose the weight, and you are to use the same weight for all three rounds. Once you start a round you must NOT PAUSE when the bar is on the ground. Touch-and-go only. If you must rest, re-set your grip, whatever, you need to do it before the weights hit the deck. Any of this can be done in the front rack position, or bent over with the bar resting on your thighs.

LADIES ONLY CLASS:  7:30 PM- 
Group warm up:  Indian Jumps, Russian Twister Circle, Junk Yard Dog

WOD: Partner Musical Clean and Jerks

GAME:  Tug of War

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)


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

Tuesday, April 8, 2014

WOD Wednesday April 9, 2014

MOBILITY:  Hanging Thoracic Opener

Warm Up:  10 min AMRAP 
Carioca
10 foot position drills
10 cleans w/ pvc, bar
10 kbs
row 150 m

SKILL/STRENGTH:  Find 3 RM Hang Clean, 10 min

WOD:
Row 30 calories
10 Squat Cleans (135/95)
30 KBS (55/35)
20 Hang Cleans (135/95)
30 Pistols
30 Power Cleans (135/95)


Monday, April 7, 2014

WOD Tuesday April 8, 2014

MOBILITY:  Banded Hip Opener

Warm Up:  10 min AMRAP
15 double unders
cherry pickers
10 banded pass throughs
10 air squats
5 pull ups

SKILL/STRENGTH: 
Muscle Up Skills/ Ring Dip Practice

WOD: 12 min AMRAP
30 wall balls
20 Double unders
1 Ring Muscle Up  (2 pull ups/2 dips)

Sunday, April 6, 2014

WOD Monday April 7, 2014

MOBILITY:  Piriformis Smash

Warm Up:  10 min AMRAP
10 back squats (bar)
spiderman walk
10 wall balls
row 200 m
10 lateral lunges

SKILL/STRENGTH: Back Squat 10-10-10-10-10+ (60% 1 RM)

WOD:  "Main Site Monday"
3 RFT
500 m Row
21 Burpees
400 m Run

Saturday, April 5, 2014

WOD Saturday April 5, 2014

MOBILITY:  Lower calf/achilles smash w/partner

WARM UP:  10 min AMRAP
Run 100 m
5 burpees
bear crawl
5 wall balls
10 air squats

WOD:  2 Rounds (working w/ a partner)
3 min per station (no break)
Med Ball Sit Ups- partner style (20/14)
Box Jumps (24/20)
Front Squat (115/75)- from rack (5 at a time)
Russian Twisters (20/14) (10 at a time)

Thursday, April 3, 2014

WOD Friday April 4, 2014

MOBILITY:  Bottom of foot smash

Warm Up:  10 min AMRAP
15 double unders 
10 lunge steps
pendulum walk
10 inch worm push ups
10 banded pass throughs
10 wall touches 

SKILL/STRENGTH:  Double Unders 5 min flight simulator 1-5-10-15-20-15 etc.

WOD: "Paul" (25 min Cap)
RX: 
5 RFT
50 double unders 
35 KTE 
20 yd oh walk (185/135)

Level B:
5 RFT
50 double unders (x3 singles)
35 KT (anywhere on tricep)
20 yd OH walk (115/75)

Level C:
5 RFT
150 singles
35 leg lifts
20 yd OH walk (45/25 plate)
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.


Wednesday, April 2, 2014

WOD Thursday April 3, 2014

MOBILITY:  Adductor smash- pre wod
QL Smash POST wod

Warm Up:
10 min AMRAP
row 200 m
Walking quad stretch
5 burpees
3 pull ups
10 I's, T's, Y's

SKILL/STRENGTH:  
1) Snatch drills w/ PVC- 20 movements from above knee to hip and back to knee, repeat 20 more w/ bar
2) Muscle Snatch (high hang) 20 w/ PVC, then 20 w/ bar
3) 10 min Power snatch- Hang snatch- work up to heavy set (not max) 

WOD:
10 min AMRAP 
8 Hang Snatch (95/65)
6 Pull Ups




Tuesday, April 1, 2014

WOD Wednesday April 2, 2014

MOBILITY:  Banded Hip Openers

Warm Up:  10 min AMRAP
10 wall lean running position drills
spiderman walk
10 banded squats
10 jumping jacks
10 box jumps

SKILL/STRENGTH:  Clean Drills w/PVC

WOD:  5-4-3-2-1
500 m row, 400 m run, 30 air squats, 20 box jumps, 10 push ups

Rest 5 min , THEN

4 min to do 20 of 1 of the following(Scale appropriately):
power cleans (115/75)
Squat cleans (115/75)
Hang Cleans (115/75) 

Rest 2 min, THEN

4 min to do 20 of 1 of the following:
HSPU
KTE
Ring Dips