WOD Monday April 1, 2013

MOBILITY:  Pigeon stretch on box

STRENGTH/SKILL: 12 min, every 2 min

Push Jerk 1-1-1-1-1-1

Explosive knee to feet jump 2-1-2-1-2-1

WOD:

"The Murph"

Cash Out:  2 minutes max double unders

WOD Friday March 28, 2013

MOBILITY: Couch Stretch

SKILL:  Box Jumps

3 x 10 on box higher than you use in WODs

WOD:  "Dirty Thirty" Paleo Finale

30 Box Jumps (24/20)

30 Jumping Pull ups

30 KBS (55/35)

30 Walking lunges

30 KTE

30 Push Press (45/35)

30 Good Morning (45/35)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

30 minute time cap

WOD Thursday March 28, 2013

MOBILITY: PVC Shoulder Pass/Stir

SKILL:  Back Squat

sets of 3 10 min EMOM coach's cue

WOD:

1600 m row for time

wait 10 min then:

"Open WOD 13.4"

7 min AMRAP

Clean and Jerk (135/95)

TTB

3-6-9-12-15-18, etc.

Here's a picture of some awesomeness in the making.  She stayed for 15 minutes and whipped herself like crazy trying to get that first double under.  It didn't happen, but it will because she's trying and she wants it.  What goals are you looking to achieve?

WOD Wednesday March 27, 2013

MOBILITY:  Shoulder Smash

SKILL:  Kipping/pull ups

3x3x3x3x3

WOD:

Paleo Challenge Final #1, see you tomorrow.

Cash Out:  10 minutes EMOM  10 double unders, 10 situps

WOD Tuesday March 26, 2013

MOBILITY:  Pigeon Stretch

SKILL:  Front Squat  5x5

10 minutes, every 2 minutes increase weight to 5RM on coach's cue

WOD:

12 min AMRAP

200 m run

20 medicine ball russian twisters (20/14)

20 double unders

WOD Monday March 25, 2013

MOBILITY:  Plantar Fascia Stretch

SKILL:  15 min to find 1 RM Thruster

WOD:  

3 RFT

21 KBS (55/35)

15 KTE

9 Hang Cleans (135/95)

6 Thruster (135/95)

3 Tuck Jumps

Here's a video to prep you for the mobility work for tomorrow.

WOD Friday March 21, 2013

MOBILITY:  Reverse Hand Push ups 2 x5, Shoulder smash

SKILL:  10 minutes for a goat

WOD:  "CrossFit Open 13.3"

12 min AMRAP

150 Wall Balls  (20/14)- (10'/ 9' target)

90 double unders

30 muscle ups

UNLESS You are one of the 14 people who did it on Thursday, then you are doing:

12 min AMRAP

10 push ups

15 air squats

20 flutter kicks (4 count)

25 double unders (single x4)

For those of you doing 13.3 here are some legit tips.

WOD Thursday March 21, 2013

MOBILITY:  Couch Stretch, Cobra Pose

SKILL:  Double Unders 1 min on 1min off x2

Banded Ring Dips 3 x 5

WOD:  "CrossFit Open 13.3"

12 min AMRAP 

150 WallBalls (20/14)- (10' target men/9'target women)

90 double unders

30 muscle ups

If you can't make it in on Thursday, you will be able to complete this WOD on Friday.  An alternative WOD will be available Friday for those who complete this Thursday.

Let's all go H.A.M.!

WOD Wednesday March 20, 2013

MOBILITY: Thoracic Keg Drill

SKILL:  Burgener warm up, Go through the 4 motions, 3x each w/PVC, then 3x each with bar.  Work up to WOD weight.

WOD: "Grace"

30 Clean and Jerk (135/95) 

5 minute time cap 

Rest 8 minutes THEN:

Row 800 m for time

To review a clean and jerk, watch here-courtesy of Coach Ponce.  A split is not necessary for the jerk, but when you get tired, it sure comes in handy- remember back foot is stability, bring the front foot back first and then the back foot to meet it.  A full rep is when your feet are completely stable under your body.

Start your kids at crossfit young, they are always watching you, and want to be just like you.  

WOD Tuesday March 19, 2013

MOBILITY:  Shoulder Rib Fix, 1 min each side

SKILL:

Bullet proof shoulders

Plank hold 30 sec on, 30 sec off,

45 sec on, 45 sec off

60 sec on, 60 sec off

Double Unders 1 min

1 min off

Double Unders 1 min

WOD:

21-15-9

Wall Balls

Burpees

Medicine Ball Cleans

WOD Monday March 18, 2013

MOBILITY:  Partner shin stretch

SKILL:  Clean and Jerk (5x5)

5 reps every 2 minutes for 10 minutes (on coach's prompt), add weight until you reach 5 rep max, then finish sets with that weight.

WOD:  

4 RFT

15 KBS (55/35)

10 OHS (75/55)

10 Floor Wipers 

5 Pull Ups

WOD Friday March 15, 2013

MOBILITY:  Shoulder stretch with bands

SKILL:  Work on Goat for 10 minutes

WOD:  

"Crossfit Open 13.2"

10 min AMRAP

5 Shoulder to Overhead (115/75)

10 Deadlift (115/75) 

15 Box Jumps (20/24)

Here's a video with tips for tackling the WOD.

Maybe that Box jump challenge will pay off...wish me luck!

WOD Thursday March 14, 2013

MOBILITY: Warrior II Pose

SKILL: Double Unders

WOD:

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

Rest 5 min

Run 400m for time  

Something awesome happened at the box this morning:

WOD Wednesday March 13, 2013

MOBILITY: Bullet Proof Shoulders

SKILL:  Sumo Deadlift High Pull

3x3x3x3

WOD:  

"Fight Gone Bad"

3RFT

Wall Ball (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (16/20)

Push Press (75/55)

Row for Calories

Here's a video of what we will be working on for the bullet proof shoulders.

WOD Tuesday March 12, 2013

MOBILITY:  Warrior I Pose

SKILL:  Clusters 2x2x2x2x2

WOD:

5 RFT 

5 Clusters (95/65)

10 Pull Ups

Here's some inspiration for you.  Have you met Momma?  She's 63 and she did WOD 13.1 - here she is reaching up during the burpees.  Never ever let someone use the excuse to you that they are too old to do crossfit, we've got one tough Momma at our box! Next time you see her, tell her she's awesome because she is!

WOD Monday March 11, 2013

MOBILITY:  Hamstring stretch- leg on box

SKILL:  Push Press 5x5x5x5x5

WOD:  

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Box Jumps (20/24)

Deadlift  (185/135)

Want to brush up on some deadlift technique, keep that form proper, and that back healthy!  Watch this video to keep those hamstrings active and get ready for tomorrow.

WOD Friday March 8, 2013

MOBILITY:  bully stretch

SKILL:  Work on a goat for 10 minutes

WOD:  

"CrossFit Open WOD 13.1"

17 minute AMRAP of:

40 Burpees 

30 Snatch, 75 / 45 lbs 

30 Burpees

30 Snatch, 135 / 75 lbs 

20 Burpees

30 Snatch, 165 / 100 lbs 

10 burpees

Max rep Snatch, 210 / 120 lbs

Level B: 

40 burpees

30 snatch (55/35)

30 burpees

30 snatch (75/55)

20 burpees

30 snatch (125/85)

10 burpees

Here's a video of the bully stretch for those shoulders.

Want to string burpees together better?  Watch this. There is a 6 part progression, so if you look at the links under the video, there are 5 more in the burpee series, who ever knew they could be so complex?  Wear something that covers your knees tomorrow!

WOD Thursday March 7, 2013

MOBILITY:  Pigeon Stretch

SKILL: Ring Dips 5x5x5x5x5 (use band if necessary)

WOD:

"Partner Row"

8x500 m Row (4 per person)

While one partner rows 500, the other does v-ups

then switch, keep a running total of v-ups.

Score is total row time, and number of v-ups.

For a demo of the pigeon stretch, click here.

WOD Wednesday March 6, 2013

MOBILITY:  2 minutes foam roller/keg drill with barbell

SKILL: Snatch Balance

WOD:
"Lightweight Special"
8 minute AMRAP
8 KBS (55/35)
6 Goblet Squat (55/35)
4 Power Snatch (135/95)
2 Squat Clean (135/95)

For more information on Snatch Balance, watch this youtube video.

WOD Tuesday March 5, 2013

MOBILITY: Shoulder stretch with bands

SKILL:  10 min to find 3 RM Front squat

WOD:

"Death by Front Squats"

EMOM- Front squat (135/95)

Minute 1, 1 front squat

Minute 2, 2 front squats, etc.  

*If you fail before minute 10, you must do 10 wall balls for each minute below 10 that you failed.

Once you finish, you must row 500 m for time.

Cash out: 30 box jumps 

WOD Monday March 4, 2013

MOBILITY:  Couch Stretch

SKILL:  Double Unders

WOD:  Modified "Joe Lengel Tribute"

5 RFT
10 Thrusters (95/65)
10 Bar facing Burpees
10 Pull Ups
57 Double Unders (114 Singles)

Joe was the owner of CrossFit Toledo Intensity Fitness.  “During the early hours of Monday, November 19th, an act of unspeakable violence took the life of our coach, Joe Lengel, as he was opening our box for the morning. Joe was the foundation of our CrossFit family, and we are all mourning the loss of a great man, father, grandfather, husband, mentor, and friend. Joe’s sons, Aaron and Matt, both avid CrossFitters, created a Hero WOD in honor of their father. It’s made up of movements that Joe loved and hated (in a good way)." 

Coach Ponce brought to my attention that on February 23, boxes around the USA came together and to do this WOD in honor of Joe, since we were doing our Paleo challenge WODS, we decided to do it this week.  

This is what we do in CrossFit, we form a relationship not only within our box, but within the entire CrossFit Community- we support each other, we cheer for each other, until the last man finishes.