WOD May 1, 2013

MOBILITY:  Shin Smash

SKILL/STRENGTH:  Snatch Grip DeadLift  5x5x5x5x5 

10 min Every 2 min

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

WOD:

20 Snatch (100/75)

Run 800 m

10 Snatch (100/75)

Run 400 m

5 Snatch (100/75)

Run 200 m

2 Snatch (100/75)

Run 100 m

WOD Tuesday April 30, 2013

MOBILITY:  Adductor Smash with foam roller, 2 min each side

SKILL/STRENGTH: 15 min to find 1 RM Front Squat

WOD:  6 RFT

10 KBS (55/35)

25 m Frog Jump

10 Double Unders (30 singles)

25 m Frog Jump

WOD Monday April 29, 2013

MOBILITY:  Super Front Rack

SKILL/STRENGTH:  Run Form Drills Week 1 Day 1

3 x 15 Ball of Foot Hops

3 x 20 Wall Drill (each leg)

3 x 10 forward lunge steps (each leg)

4 x 25 m Stable arm Fall 

100 single unders 91 cadence

WOD:  "Cindy"

20 min AMRAP

5 pull ups

10 push ups

15 air squats

WOD Friday April 26, 2013

MOBILITY:  Foam roll for 4 minutes, include quads, lats, and adductors.

SKILL:  L-sit holds 30 sec on, 90 sec off for 10 min

1-2-3 GO 2-1-2-1-2-1

WOD:  4 RFT

50 m Walking Lunges

100 m Farmer's Carry- mixed weights in hands

200 m Run

WOD Thursday April 25, 2013

MOBILITY:  Tricep Smash

SKILL:  Strict Press 3x3x3x3x3

WOD:

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

Wall Touches (each arm- 12" jump)

Burpees

Double Unders (3x singles)

WOD Wednesday April 24, 2013

MOBILITY:

Banded Quad Stretch

SKILL/STRENGTH:

Dead Hang Pull Ups 3 EMOM for 7 minutes (banded if needed)

WOD:  "The Incredible Hulk"

20 minute AMRAP

5 deadlift (115/75)

5 hang clean (115/75)

5 front squat (115/75)

5 Push Press (115/75)

5 Back Squat (115/75)

Yes, you are seeing this right, 3 months pregnant with 100 lbs over her head!  Bad.Ass!

WOD Tuesday April 23, 2013

MOBILITY:  Calf smash, (sit down, legs out in front, foam roller under calf rock leg back and forth on foam roller- OR, lay on stomach w/ ab mat under shins, have partner smash down on your calves with their foot or pain ball)

SKILL/STRENGTH:  15 min to find 1 RM Clean and Jerk

WOD: 3 RFT

10 Box Jumps (24/20)

20 Flutter Kicks (4 count)

500 m row

Cash Out:  Plank hold for time

WOD Monday April 22, 2013

MOBILITY:  Plantar Fascia Roll, Outer shin Smash (with pain ball)

SKILL:  Double Under Progression- 45 second jumps, 3 min singles practice, 5 min AMRAP doubles

WOD:  "Wall Ball Challenge Finale"

12 min AMRAP

150 Wall Balls (note your time after completion)

90 Double Unders

30 Muscle Ups 

WOD Friday April 19, 2013

MOBILITY:  Partner Quad smash (toes to ITB, roll with foot, until heel touches, press down gently)

SKILL:  5 attempts to find max height box jump

WOD:  5-4-3-2-1

wait 5 min THEN

6 min AMRAP 

5 Thrusters (95/65)

5 Pull Ups

How awesome is this?  Three generations WOD-ing next to each other.

WOD Thursday April 18, 2013

MOBILITY: Pigeon Stretch w/leg on box, 2 min each leg

SKILL:  Every 2 min on min

Back Squat 5x5x3x3x1

Explosive knees-feet 2x1x2x1x2

WOD: 2 min AMRAP Pull Ups

2 min AMRAP Air Squats

2 min AMRAP Push Ups

2 min AMRAP Situps

2 min rest between exercises

WOD Wednesday April 17, 2013

MOBILITY:  Glute roll with ball OR foam roller if too tight

SKILL: 15 minutes to work on a goat

WOD:  In teams of three:

Row 4K- 2 minute intervals per person.

While one person is rowing, one other person is doing double unders, the Third person is holding a plank.  

Progression is row - plank- double unders.

Score is total double unders, and time to row 4,000m.

WOD Tuesday April 16, 2013

MOBILITY:  Unglue your sticks

SKILL:  10 min E2MOM 10 double unders or 20 singles

3-2-1 GO 2-1-2-1-2

WOD:  "Boston Marathon WOD"

3 RFT 

400 m run

15 KBS (55/35)

13 Power Cleans (117/75)

26 Goblet Squats (55/35)

8 CTB Pull Ups

8 Wall Balls

8 TTB

I came up with this WOD as a tribute to all those affected by the tragedy in Boston today.

WOD Monday April 15, 2013

MOBILITY: The Essential 3 foam roll- lats, quads, adductors

SKILL:  Sumo Deadlift High Pull

5-3-3-3-1-1

WOD:  Tabatas

Row for Calories

Sumo Deadlift High Pull (75/55)

Situps

Jumping Lunges

CASH OUT:  20 Wall Balls for time

WOD Friday April 12, 2013

MOBILITY:  Tricep Smash

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

WOD:

3 RF Reps

3 min AMRAP

5 Front Squat (95/65)

5 Push Press (95/65)

1 min AMRAP 

Lateral Bar Hop Burpees

1 min rest between rounds

WOD Thursday April 11, 2013

MOBILITY: Pigeon Stretch, 2 min each leg

SKILL/STRENGTH: 

Hang Snatch, 15 min to find 1 RM

WOD:  "Amanda"

9-7-5

Snatch (135/95)

Muscle Up

Intermediate:

9-7-5

Snatch (100/75)

27-21-9

Pull Ups

Ring Dips

Scaled:

9-7-5 Snatch (75/55)

20-15-5

Pull Ups

Dips

Beginner:

9-7-5 Snatch (55/35)

20-15-5

Jumping Pull Ups

Box Dips

WOD Wednesday April 10, 2013

MOBILITY: Shoulder Smash

SKILL/STRENGTH:  Turkish Get Ups 10 MIN EMOM 1 each arm

WOD:  4RFT

25 KBS 

400m run or 500m row

CASH OUT:  Dead Hang for time

WOD Tuesday April 9, 2013

MOBILITY:  Couch Stretch

SKILL/STRENGTH:  Deadlift 5x5

WOD:

70 HR Push Ups

60 Medicine Ball Russian Twisters (single count)

50 Double Unders

40 Box Jumps

30 Deadlift (185/125)

20 Wall Balls

10 Pull Ups

WOD Monday April 8, 2013

MOBILITY: Ungluing your sticks, posterior tib smash, ankle roll and hip flexor smash- 2 minutes each side!!!!

SKILL/STRENGTH:

Strict Press (start with bar) 3-3-3-3-3

Broad jump 2-1-2-1-2

WOD: "CrossFit Poker"

17 minute AMRAP

Joker- Burpee Pull Ups

Hearts- Strict Press (65/45)

Clubs- Medicine ball situps

Diamonds- Mountain climbers (single leg count)

Spades- Jumping lunges

Here is a link to Mobility WOD episode 85, ungluing your sticks- ouch, get ready for tomorrow!

WOD Friday April 5, 2013

MOBILITY: Shoulder work with bands

SKILL:  Dips 5x5x5x5x5 (use bands on rings if needed)

1-2-3 Sprint   2-1-2-1-2

WOD:

10 RFT

5   Dips

20 Double Unders

Option to do 13.5 if you missed it Thursday

CASH OUT:  Squat hold for time

WOD Thursday April 4, 2013

MOBILITY:  Cobra Stretch

SKILL:  Pull Ups 3x3x3x1x1x1(banded if necessary)

WOD:  "CrossFit Open 13.5"

4 Minute AMRAP

15 Thrusters (100/65)

15 Chest to Bar Pull ups

If you reach 90 reps, then it is an 8 min AMRAP

If you go on to reach 180 reps, it becomes 12 min AMRAP

Here's a video to watch with some tips for Chest to Bar Pull Ups- If you have not done a strict pull up, do not attempt to do these.

WOD Wednesday April 3, 2013

MOBILITY:  Plantar Fascia Stretch

SKILL/STRENGTH:  15 minutes to find 3 RM Back Squat

WOD:  Hero/Benchmark "Griff"

800 m Run

400 m Run Backwards

800 m Run

400 m Run Backwards

CASH OUT:  10 CTB PullUps w/band if needed

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

WOD Tuesday April 2, 2013

MOBILITY:  Shoulder Rib Fix

SKILL:

Snatch

2x2x2x2x2

WOD:

Descending weight ladder: Starting 85/65

deadlift

pushpress

power clean

snatch

OHS