WOD Tuesday December 31, 2013

MOBILITY: Shoulder Rib Fix

SKILL/STRENGTH: Tire Flips/Sledge Hits- 10 min

WOD: 30 burpees for time

rest 2 min

row 500 m for time

rest 2 min

30 ring rows for time

rest 2 min

10 tire flips for time

rest 2 min

50 double unders for time

WOD Monday December 30, 2013

MOBILITY: Banded Overhead Pull Down

SKILL/STRENGTH: Wall Ball 2-for-1, 7 EMOM for 8 min

WOD: Death by KBS (55/35)

min 1-1, min 2-2, etc.  

for the first ten min, do 10 hollow rocks in between

If you fail before the ten min, do 5 burpees for each failed minute

WOD Friday December 27, 2013

MOBILITY: Lat Smash

SKILL/STRENGTH: Max Height Box Jump

WOD: 4 RFT

40 Double Unders

30 Situps

20 KBHP (65/45)

10 Pistols

WOD Thursday December 26, 2013

MOBILITY: Pec Smash

SKILL/STRENGTH: OHS 10(bar)- 7(40-50%)-5(75%)-3(85%)-1+(95%)

WOD:

17 min AMRAP

1, 2, 3, 4, etc

Clean and Jerk (135/95)

Pull Up

Lunge Step

Score is number of rounds plus addt'l reps completed. 

WOD Tuesday December 24, 2013

MOBILITY: Partner Quad Smash

SKILL/STRENGTH: 8 KBS EMOM x 8 min

WOD:  "12 Days of Christmas"

24 min AMRAP 

w/ partner, 1 partner working at a time

12 KBS (55/35)

11 Goblet Squat (55/35)

10 TTB

9 Med Ball Cleans

8 Wall Balls (20/14)

7 Ball Slams

6 Box Jumps (24/20)

5 Air Squats

4 Lunges

3 TGU

2 Burpees

1 HSPU

WOD Monday December 23, 2013

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH: Deadlift 10(bar)-7(40-50%)-3(70%)-3(80%)-3+(90%)

WOD:  20 min EMOM

4 Push Ups

4 Deadlift (75% 3 RM)

WOD Friday December 20, 2013

MOBILITY:  Hip Flexor Smash

SKILL/STRENGTH:  1 rope climb

3 attempts for kipping on rings

transverse on bar to right and to left, at least three hand moves

kipping to pull up on box w/ jump or straight pull up

5 attempts of hips to bar

WOD:  2 RFT

50 double unders (3x singles)

40 mountain climbers

30 wall balls (20/14)

20 MB situps

10 KTE

WOD Thursday December 19, 2013

MOBILITY:  Partner Calf Smash

SKILL/STRENGTH:  Snatch, find 5 RM -10 min

WOD:

10-1

Snatch (105/75)

1-10 Box Jump (24/20)

CASH OUT:  500 m row for time

WOD Wednesday December 18, 2013

MOBILITY:  Four Way Banded Hip Opener

SKILL/STRENGTH:  Thruster, find 3RM (12 min)

WOD:  CrossFit Open 13.5, CFP Virtuosity 5

4 min AMRAP

15 Thruster (95/65)

15 CTB Pull Ups

**If 90 reps are completed, time extends to 8 minutes

Level B:

15 Thruster (75/55)

15 Banded CTB Pull Ups

Level C:

15 Thruster (45/35)

15 Jumping Pull Ups

WOD Tuesday December 17, 2013

MOBILITY:  Barbell quad smash

SKILL/STRENGTH: Squat therapy, 5 squats 3 sec down, 3 sec up, EMOM x 8

WOD:  21 min AMRAP

Partner

1 partner rows 200 m

second partner does AMRAP 2 burpees, 4 push ups, 6 air squats

Score is total distance rowed plus number rounds completed of the AMRAP.

WOD Monday December 16, 2013

MOBILITY:  Couch Stretch (PRE WOD)

Trap Smash (POST WOD)

SKILL/STRENGTH: Snatch Balance 10 min, 10-5-3-3-3 E2MOM

WOD:

4 RDS 

3 Deadlift (135/95)

3 Hang Clean (135/95)

wait until 6 min:

4 RDS

4 Power Clean (135/95)

4 Front Squat (135/95)

wait until 12 min:

4 RDS

4 Squat Clean (135/95)

4 Push Jerk (135/95)

Score is time at end of final round.

WOD Friday December 13, 2013

MOBILITY:  Pigeon Stretch

WOD:  "Victoria"

5 RFT  (40 min cap)

10 Thrusters (95/65)

14 Box Jumps (24/20)

12 SDHP (95/65)

12 Burpees

27 KBS (55/35)

WOD Thursday December 12, 2013

MOBILITY:  Bottom of foot smash

SKILL/STRENGTH:  2 rope climb

2 sets 10 v-outs

2 sets 15 front leg swings (kick leg straight ahead)

2 sets 15 back leg swings (lean forward, hold rig, kick leg straight back while keeping it straight)

2 min accumulated wall sit

WOD: "CrossFit Poker"

20 min AMRAP

Hearts- row for calories

Diamonds- Strict Press (65/45)

Clubs- Farmer Carry (length of rig=1)

Spades- Jumping lunges

Joker- Burpee Pull Ups

WOD Wednesday December 11, 2013

MOBILITY:  Lat Smash and roll

SKILL/STRENGTH:   Find 5 RM Clean and Jerk (10 min)

WOD:  CrossFit Open 13.4, CFP Virtuosity 4

7 min AMRAP

3 Power Clean (135/95)

3 TTB

6 Power Clean (135/95)

6 TTB

9, 12, 15, 18, etc.

Level B:  Power Clean (95/65)

TTA

Level C:  Power Clean(65/45)

TTW

WOD Tuesday December 10, 2013

MOBILITY:  Hamstring smash on a box

SKILL/STRENGTH:  Back Squat 10(bar)-7(40%)-3(70%)-3(80%)-3+(90%) (previous cycle 10/1, try to be 5-10# more at end)

WOD:  

20-16-12-8-4

Double Unders (triple Singles)

Medicine Ball Cleans

Med Ball Situps

WOD Monday December 9, 2013

MOBILITY:  Banded Overhead SHoulder Pull Down

SKILL/STRENGTH:  10 min to work up to wod weight, Floor Press

WOD:  "Lynne"

5 RDS Max Reps

Bodyweight Floor press (or 70% 1 RM)

Pull Ups

Rest between sets

WOD Friday December 6, 2013

MOBILITY:  Pigeon Stretch

SKILL/STRENGTH:  Mobility 10 minutes

WOD:  "CrossFit Open 13.1" "CrossFit Plainfield Virtuosity 3"

RX: 17 min AMRAP

40 Burpees

30 Snatch (75/45)

30 Burpees

30 Snatch (135/75)

20 Burpees

30 Snatch (165/100)

10 Burpees

Snatch (210/120) AMRAP

Level B:  17 min AMRAP

40 Burpees

30 Snatch (55/35)

30 Burpees

30 Snatch (75/55)

20 Burpees

30 Snatch (105/75)

10 Burpees

Snatch (135/95) AMRAP

Level C:  17 min AMRAP

40 Burpees

30 Snatch (35/25)

30 Burpees

30 Snatch (55/45)

20 Burpees

30 Snatch (85/65)

10 Burpees

Snatch (105/80) AMRAP

WOD Thursday December 5, 2013

MOBILITY:  Pec Smash- POST WOD

SKILL/STRENGTH:  Strict Press 10 (bar), 7(40%), 5 (70%), 3 (80%), 1+(90%)

WOD:  12 min AMRAP

10 KBS (55/35)

20 V-ups

30 Double Unders

WOD Wednesday December 4, 2013

MOBILITY:  Banded Couch Stretch

SKILL/STRENGTH:  EMOM 10 min 

EVEN:  6 TTB     ODD:  5 Deadlift (185/125)

WOD: "Cowboy Up"

7 RFT

3 Deadlift (225/155)

6 Bar Hop Burpees

9 Box Jumps (24/20)

WOD Tuesday December 3, 2013

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH: 10 min to work on double unders- flight simulator style.  do 1, then 5, then 10, the double unders must be consecutive, no singles in the middle.

WOD:

Buy in:  500 m Row for time

Rest 2 min then

"Rowling"

10 rounds of 

100 m row (in 30 sec or less- no matter what, you must stop at 30 sec).  You must stop rowing as you approach 100 m and put handle down and see what distance the rower stops at.  Your work after the row depends on how far over or under 100 m you are.  

Even amount over- you are doing 10 wall balls + number over or under

Odd amount over- you are doing 10 burpees + number over or under

If you are exactly 100m, everyone else must run 100m

If you are more than 10 m over or under, you must run 100 m.

Example:  I got 102 m, so I am doing 10+2= 12 wall balls

WOD Monday December 2, 2013

MOBILITY:  PreWOD:  Banded Overhead Pull down

PostWOD:  Tricep Insertion Smash

SKILL/STRENGTH:  Front Squat find 10RM, then 3 RM, 20 min to work

WOD:  "Fran"  

21-15-9

Thrusters (95/65)

Pull Ups 

(10 min Cap)

WOD Wednesday November 27, 2013

MOBILITY: Foot Smash

SKILL/STRENGTH:  Mobility 10 min

WOD:  CrossFit Plainfield Virtuosity WOD 2 (CrossFit Open 12.2)

10 min AMRAP

5 Shoulder to Overhead (115/75)

10 Deadlift (115/75)

15 Box Jumps (24/20)

Level B:

10 min AMRAP 

5 Shoulder to Overhead (95/55)

10 Deadlift (95/55)

15 Box Jumps (24/20)

Level C:

10 min AMRAP

5 Shoulder to Overhead (65/35)

10 Deadlift (65/35)

15 Box Jumps (20/16)

WOD Tuesday November 26, 2013

MOBILITY:  Adductor Barbell Smash 

SKILL/STRENGTH:  Floor Press  10 (bar) 7 (40%) 3(60%) 3(70%) 3+(80%)

WOD:  "Tabatas"

8 rounds 20 sec on 10 sec off:

Mountain climbers

Row for calories

KBS (55/35)

Sledge Hits

Score is lowest number of the 8 rounds for each exercise.

WOD Monday November 25, 2013

MOBILITY:  Banded hip flexor- 4 way opener

SKILL/STRENGTH:  OHS 10 (bar)- 7(40%)-3(60%)-3(70%)-3+(80%)  E2MOM

WOD:  

30 OHS (105/75)

30 TTB

20 Snatch (105/75)

20 TTB

10 Squat Snatch (105/75)

10 TTB

WOD Friday November 22, 2013

MOBILITY: Foot Smash on ball

SKILL:  goat 10 min

WOD: “CrossFit Plainfield Virtuosity Round 1” “CrossFit Open 13.3”

12 min AMRAP

RX:

150 wall balls (20-10’, 14-9’), 90 double unders, 30 muscle ups

Level B:

150 wall balls (14-10’, 10-9’), 270 singles, 60 pull ups (banded) 60 dips (banded)

Level C:

150 wall balls (14-9’, 10-8’), 180 singles, 30 ring rows, 30 box dips

Whichever level you choose, this is the level you will stick with for the 5 weeks, even if you can do some of the skills, you must do a level where you are capable of all the movements.  

WOD Thursday November 21, 2013

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH: Hold Bottom of Squat for 10 min (in the low bottom)

WOD:  18 min EMOM

5 Dips

5 Hollow Rock

5 Superman

WOD Wednesday November 20, 2013

MOBILITY:  Trap Smash 

SKILL/STRENGTH: 10 min EMOM

Even:  3 Hip to Bar attempt (use core, keep feet together)

Odd:  5 Strict Pull Ups

WOD: 3 Rounds

1 min max Thrusters (95/65)

1 min max PullUps 

Rest 1 min

CASHOUT:  100 double unders for time

WOD Tuesday November 19, 2013

MOBILITY:  Banded Hamstring- Laying down

SKILL/STRENGTH:  7 min AMRAP w/ partner Back Squat ladder (135/95)

WOD:  30 min Round Robin 500 m alternating row w/ parnter

Score is total distance rowed

WOD Monday November 18, 2013

MOBILITY:  Adductor Smash

SKILL/STRENGTH: 

Deadlift 10 (w/bar), 7 (40% 1RM) 5 (60%) 5(70%) 5+ (80%)

WOD:  21-15-9

Deadlift (185/115)

BoxJumps (24/20)

Double Unders (or tuck jumps)

WOD Friday November 15, 2013

MOBILITY:  Banded Hamstring Forward Bend 

SKILL/STRENGTH: 10 min mobility

WOD:  "The Chief"

6 Rounds

3 min AMRAP

3 Power Clean (135/95)

6 PushUps

9 Air Squats

Rest 1 min

WOD Thursday November 14, 2013

MOBILITY: Banded Child's Pose

SKILL/STRENGTH: 1 arm KB Snatch 5 x 5 each arm

video demo here

WOD:  

10 min AMRAP

5 Burpees

10 Goblet Squat Walking Lunges (55/35)

15 KBS (55/35)

THEN Row 1000 m for time

WOD Wednesday November 13, 2013

MOBILITY:   Lat Smash (POST WOD) 

SKILL/STRENGTH: 15 min to find 1 RM Thruster

WOD:  1 min max Thrusters (95/65)

Rest 1 min

9 min EMOM

70% max Thrusters

CASH OUT:  Accumulate 2 min wall sit

WOD Tuesday November 12, 2013

MOBILITY:  POST WOD (tricep and tricep insertion smash)

SKILL/STRENGTH:  Power Cleans 5 x 3, E2MOM

WOD:  "The Doozer"

RX:  11 Bar Muscle Ups    SCALED:  20 CTB Pull Ups

THEN

3 Rounds

6 Deadlift (135/95)

6 Clean and Jerk (135/95)

THEN 

19 Wall Balls (20/14)

86 Russian Twisters (20/14)

Happy Birthday Coach Doozer!!!

WOD Monday November 11, 2013

MOBILITY:  OH Banded Shoulder Opener (wrap wrist through band, Pull down on band to get tension, relax arm so band pulls arm up to open shoulder, make sure palm is rotated in to face you and shoulder is in full external rotation).

SKILL/STRENGTH: Kipping HSPU Progression (10 min)

1) Tripod

2) Tripod, raise left leg, then right leg

3) Raise both legs

4) Pivot on hands, head off ground, then feet off ground

5) Controlled leg extension back from tripod

6) Leg extension from tripod where head comes off ground, work for distance

**No matter if you have HSPU or not, this is the progression, we are working on building core strength

WOD:  "JT"

RX:

21-15-9

HSPU

Ring Dips

Push Ups  

Scaled:

21-15-9

Box HSPU

Rig Dips

Push Ups

This WOD is in honor of Petty Officer 1st class Jeff Taylor, from Little Creek, VA. He was killed in Afghanistan in June 2005.

"My husband was a warrior and a man who believed his purpose in life was to 

defend the freedoms that each of us enjoy today." Erin Taylor

WOD Friday November 8, 2013

MOBILITY:  Bottom of Foot Smash (like you're foots getting an indian sunburn)

SKILL/STRENGTH:  KBS 10 min Even- 10 Russian (eye level), odd- 10 American (arms overhead)

WOD:  "Annie"

50-40-30-20-10

Double Unders

Sit Ups

CASHOUT:  500 m row for time

WOD Thursday November 6, 2013

MOBILITY:  Pec Smash

SKILL/STRENGTH: 3 x 20 Snatch Grip Deadlift

WOD:  20 min EMOM

1 High Hang Snatch

1 Low Hang Snatch

1 Squat Snatch

1 OHS (85% 1 RM)

WOD Wednesday November 6, 2013

MOBILITY: Trap Smash

SKILL/STRENGTH: Ring Dips 5x5, follow each set w/ 2 strict pull ups

WOD: "The Scott"

11 min AMRAP

5 Push Jerk (65% 1RM) 

5 Medicine Ball Cleans (20/14)

THEN

42 SitUps

Score is number rounds plus finishing time with the situps.

WOD Tuesday November 5, 2013

MOBILITY:  Partner shin smash

SKILL/STRENGTH: Strict Press 10 (bar), 7 (50%), 5 (65%), 5 (70%), 3 (75%), 1+ (85%)

WOD: 5 RFT

20 Wall Balls (20/14)

30 Mtn Climbers

CASHOUT:  20 CTB pull ups

Happy Birthday Coach Scott!

WOD Monday November 4, 2013

MOBILITY:  Tricep Insertion smash

SKILL/STRENGTH:  Double Unders 10 EMOM, even minute plank hold rest, odd minute hollow rock hold, 10 min

WOD:  "The Junior Mint"

19 min AMRAP

5 Front Squat (95/65)

5 Lateral Bar Hop Burpees

5 Deadlift (95/65)

200 m Run

5  Power Cleans (95/65)

5 PullUps

WOD Friday November 1, 2013

MOBILITY:  Calf Smash

SKILL/STRENGTH: 15 min to find 1 RM Snatch

WOD:  "Brenton"

5 RFT

100 Feet Bear Crawl

100 Feet Broad Jump

(Every 5 broad Jumps, stop and do 3 burpees)

WOD Thursday October 31, 2013

MOBILITY:  Banded Hamstring Stretch

SKILL/STRENGTH:  Round Robin Row 100 m, stroke rate must remain below 30, complete rows at damper 2, 4, 6, 8, 10

WOD:  Halloween Dice

10 -31-13-10-31-13-10-31-13 (rep scheme)

Every class is a different class.  The dice will determine what goes with each amount.

1- KBS

2- Wall Ball

3-KTE

4-Double Unders (or Tuck Jump)

5-Med Ball Cleans

6-Goblet Squat

WOD Wednesday October 30, 2013

MOBILITY:  Hip Flexor Smash

SKILL/STRENGTH:  Goat 15 min

WOD:  "Christine"

3 RFT

500 m Row

12 Deadlift (bodyweight)

21 Box Jumps

WOD Tuesday October 29, 2013

MOBILITY:  Pigeon Stretch

SKILL/STRENGTH: 

10 Bridge Ups

3 Rope Climbs (attempts)

Hold the top of ring push up for 2 min

Hold L-sit for 2 min

Hold Superman for 2 min

WOD:  8 min AMRAP

8 pistols (4 each leg)

8 push ups

WOD Monday October 28, 2013

MOBILITY:  OH Banded pull down

SKILL/STRENGTH:  Back Squat 15 min to work on 20 rep max

WOD:  GI Jane

100 burpee pull ups

WOD Friday October 25, 2013

MOBILITY:  Thoracic Keg Drill

SKILL/STRENGTH:  Strict Pull Ups 10-9-8-7-6 E2MOM

WOD:  20 min AMRAP

"CrossFit Uno"

Wild- 500 m Row

Draw 4- Everyone stops what they are doing and does 2 TGU (except card holder)

Red- KBS

Green- Med Ball Cleans

Yellow- Med Ball Sit ups

Blue- Double Unders or Tuck Jumps

Word cards are 10 reps

If a reverse is drawn, everyone brings their count back to 0 and start over what they are currently working on.

WOD Thursday October 24, 2013

MOBILITY:  Shoulder Rib Fix

SKILL/STRENGTH:  High Hang Squat Snatch 5x3, Low Hang Squat Snatch 5x3

Watch this video to see the High Hang Squat Snatch

WOD:  "Isabel"

30 Snatch (135/95)

6 min cap

WOD Wednesday October 23, 2013

MOBILITY:  Partner Quad Smash

SKILL/STRENGTH:  Muscle Up Progressions

If you don't have pull ups, do 3 x 10 kipping swings on bar, work on keeping the feet together.  

Then 3 x 5 of the banded seated ring pulls.

If you have pull ups, 3 x 5 banded seated ring pulls.  Then 3 attempts of bringing belly button to bar, chest to rings, and hips to rings.

WOD:  10 min AMRAP

10 burpees rest 20 sec

Score is total completed burpees.

CASHOUT:  100 abs your choice

WOD Tuesday October 22, 2013

MOBILITY:  Psoas Smash

SKILL/STRENGTH:  Deadlift 10 (bar)- 7(50%)-5(75%) -3(85%), -1+(95%)

WOD:  chipper

ODD MIN:  75 Deadlift (185/135)

EVEN MIN: 75 Wall Ball (20/14)

EMOM- 4 Jumping Lunges

Score is time to finish.  

If you finish wall balls or deadlifts first, sit that set of time out- ie if wall balls are done, rest the even minute while you are waiting to finish the deadlift.

WOD: Monday October 21, 2013

MOBILITY: Ankle Smash

SKILL/STRENGTH: Squat Therapy.  4 Slow Squats EMOM x 10 min, facing wall, arms up

WOD:  12 min AMRAP

1 wall walk

3 Body Complex Progressions (air squat, push up, sit up, superman, tuck jump)

5 Dips

CASH OUT: Max Airsquat in 1 min

WOD Friday October 18, 2013

MOBILITY:  Lat Smash, Post WOD- QL Smash

SKILL/STRENGTH:  10 min to work on Goat

WOD:  5 RFT

12 Deadlift (155/95)

9 Hang Power Clean (155/95)

6 Push/Split Jerk (155/95) 

WOD Thursday October 17, 2013

MOBILITY: Trap Smash

SKILL/STRENGTH: Back Squat 10 (bar), 7 (50%),  5(75%), 3 (85%), 1+ (95%)

WOD: "Jackie"

1000 m row

50 Thrusters (45/35)

30 PullUps

WOD Wednesday October 16, 2013

MOBILITY:  All around shoulder blade Smash

SKILL/STRENGTH: Strict Press 10 (bar), 7 (50%), 3 (65%), 3 (75%), 3+(85%)  E2MOM

Rest 2 min then:

Push Press 3 sets max unbroken reps (using weight from strict press 3RM) 

Rest 2 min between sets

WOD: 7 min AMRAP

5 side lunge steps each leg

15 box jumps

WOD Tuesday October 15, 2013

MOBILITY:  Hip Flexor Smash

SKILL/STRENGTH:  6 min AMRAP Front Squat Ladder w/ partner (135/95), each do 1, then 2, etc

WOD:  12 min AMRAP

Farmer's Carry (down and back)- (total carry 80/60)

10 V-Ups

25 Double Unders

CASH OUT:  L-sit for time

WOD Monday October 14, 2013

MOBILITY:  Shoulder Rib Fix

SKILL/STRENGTH:  Partner GH Raises, 3x10

WOD:  5RFT

Max Unbroken Wallballs (20/14) 

2 TGU, each arm (55/35)

Run 200 m

Score is finish time, plus amount of wall balls

WOD Friday October 11, 2013

MOBILITY: Partner Quad Smash

SKILL/STRENGTH: OHS 10-7-5-5-5+

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 min then

7 min 30 sec on 30 sec off AMRAP burpees

WOD Thursday October 10, 2013

MOBILITY:  Achilles Smash

SKILL/STRENGTH:  3 x Handstand hold w/ 10 shoulder touches

3 x 1 arm Handstand attempt

3 x free standing Handstand attempt

***If you don't have hand stands:

3 x tripod hold

3 x tripod hold lift each leg off the elbow 5 times

3x tripod hold lift both legs together

(use a box if needed)

WOD:  5 RFT

6 jumping lunges

9 superman->hollowrocks

12 TTB

CASH OUT:  Squat hold for time ( hamstrings not touching calves, hips below parallel, arms up)

WOD Wednesday October 9, 2013

MOBILITY:  Couch Stretch

SKILL/STRENGTH: 10 min to warm up and practice clean and jerk to WOD weight

WOD:  "Grace"

30 Clean and Jerk (135/95)

5 min time cap

Rest 5 min

THEN

Row 1000m for time