WOD Wednesday July 31, 2013

MOBILITY: Smash Calves

SKILL/STRENGTH: Snatch, 15 min to find 1 RM

WOD: "Isabel"

30 Snatch (135/95), 5 min time cap

Rest 5 min THEN

Run 800 m for time

WOD Thursday August 1, 2013

MOBILITY: Buddy Stretch

SKILL/STRENGTH: Back Squat 5x5x5x5x5 (previous 5/15) E2MOM

WOD: "Mary"

 20 min AMRAP

5 HSPU

10 Pistols (5 each leg)

15 Pull Ups

WOD Tuesday July 30, 2013

MOBILITY: Inner Elbow Smash

SKILL/STRENGTH: Floor Press (15 min to work up to WOD weight)

WOD: "Lynne"

5 Rounds for max unbroken reps

Bodyweight Bench

Pull Ups

2 min rest between rounds

WOD Monday July 29, 2013

MOBILITY: Banded Pass Throughs

SKILL/STRENGTH: Rope Climb

WOD: 1 min max power cleans (95/65)

rest 3 min

8 min EMOM

power cleans 70% of max reps (95/65)

CASH OUT:  Plank hold for time (forearms to ground- back must be straight)

WOD Friday July 26, 2013

MOBILITY:  Banded Partner Couch Stretch

SKILL/STRENGTH:  Pistols  5x5 each leg

WOD:  SURPRISE

(partner judging for No Reps)

CASH OUT:  Wall facing squat hold for time (hips below parallel, arms up)

WOD Thursday July 25, 2013

MOBILITY:  Tack and floss posterior tib (w/ barbell)

SKILL/STRENGTH:  15 min to find 1 RM front squat

WOD: 12 min AMRAP

5 Front Squat (115/75)

5 Push Press (115/75)

5 Back Squat (115/75)

5 Box Jumps (24/20)

WOD Wednesday July 24, 2013

MOBILITY: Tack and Floss Quad Smash

SKILL/STRENGTH: Round Robin Row, teams of 3, 10 min, each row 100m , keep rotating, watch form, straight backs, damper setting 7

WOD: "Helen"

3RFT

400 m Run

21 KBS (55/35)

12 Pull Ups 

( Form will be judged and no reps will be issued.  Arms must be locked out at the top of KBS and Pull Ups chin MUST be over the bar and arms fully extended at the bottom.  Rx is earned, not given.)

WOD Tuesday July 23, 2013

MOBILITY: Pec Minor Smash and Deltoid Smash

SKILL/STRENGTH: 3 RM Bench press (5 sets, 2 min rest between sets)

WOD: 5RFT

10 Frog Jumps

15 KBHP (65/45)

20 Leg lifts

25 Double Unders (x3 singles)

WOD Monday July 22, 2013

MOBILITY:  Double Trap Smash

SKILL/STRENGTH:  Deadlift 5x5x5x5x5 (5-10 lb heavier than last time 5/30)

E2MOM

WOD:  1 mile Run for time

Rest 5 minutes

3 Rounds 

2 min max wall balls

2 min Rest between rounds

WOD Friday July 19, 2013

MOBILITY: Double Lacrosse Ball Forearm Smash

SKILL/STRENGTH: Tire Flips (10 min)

WOD:  10-1

1-10

OHS (95/65)

Lateral Bar Burpees

CASH OUT:  400 m run for time

WOD Wednesday July 17, 2013

MOBILITY:  OH Tissue Smash

SKILL/STRENGTH:  

OHS  5x5x5x5x5 E2MOM

(only increase weight if good form is maintained)

WOD:  4RFT

25 m plated OH walking lunges (25/15)

50 m Farmer's Carry

400 m Run

WOD: Tuesday July 16, 2013

MOBILITY:  Shoulder RIb Fix

SKILL/STRENGTH:  5-3-1-1-1-1 Cluster E2MOM

warm up with bar

WOD:  50 Clusters (60% of 1 RM)

WOD Monday July 15, 2013

MOBILITY:  Piriformus Smash

SKILL:  Handstand progressions, HSPU, HSPU from box, freestanding practice, tripod practice

WOD:  8 min AMRAP

4 HSPU

8 KBS (55/35)

12 Situps

Still unsure of the HSPU?, watch here.

WOD July 12, 2013

MOBILITY:  Calf Roll

SKILL/STRENGTH: 2-for wall balls 

try 5 EMOM x 8 min

WOD:  3 RFT

400 m run w/ medicine ball (20/14)

25 Russian Twister w/ med ball (20/14)- 1 count

20 Med Ball Cleans (20/14)

15 Wall Balls (20/14)

10 Med Ball Situps (20/14)

WOD Thursday July 11, 2013

MOBILITY:  Couch Stretch

SKILL/STRENGTH:  Deadlift 10x10x10x10x10  E2MOM

WOD:  1000 m row for time

rest 3 min then

200 double unders (800 singles)

for every time you break, you have a 30 second L-sit hold (up to max of 10)

record time to complete jumps from start to finish (includes hold time)

WOD Wednesday, July 10, 2013

MOBILITY:  on your own

SKILL/STRENGTH:  Mobility 10 min

WOD:  "Barbara"

5 RFT

20 Pull Ups

30 Push Ups

40 SitUps

50 Air squats

3 min rest between each round

WOD Tuesday July 9, 2013

MOBILITY:  Bicycle Leg Double Ball Smash

SKILL/STRENGTH: 3 Hang Snatch, 2 Power Snatch, 1 Squat Snatch (all reps must be touch n go)

Every 90 sec x 7

WOD:  8 min AMRAP

Ladder 1 of each, then 2, 3, etc.

Snatch (95/65)

Swiper

WOD Monday July 8, 2013

MOBILITY:  Tricep smash

SKILL/STRENGTH: Back Squat 5x5 (up to 70% of 1RM) E2MOM

WOD:  18 min AMRAP (crossfit open 12.3)

15 Box Jumps (24/20)

12 Push Press (60% 1 RM)

9 TTB

CROSSFIT KIDS:

Warm Up:  10 jumping jack freeze tag

SKILL 1:  Air Squat Foot Positioning

SKILL 2:  Toes to Bar

WOD:  

Wolves:  12-9-6

PVC lateral hop burpees

TTB

Tigers:  AMRAP

5 lateral hop burpees

5 TTB 

25 m bear crawl

GAME:  Muscial Medicine Ball

WOD Thursday July 4, 2013

MOBILITY:  Partner Quad Smash

SKILL:  Snatch 3 x 7 (45/35)

WOD:  "HOPE"

3 RFT

Snatch (75/55)

Box Jumps (24/20)

Thrusters (75/55)

Burpees

CTB Pull Ups

1 min max reps each exercise

1 min rest between rounds

WOD Wednesday July 3, 2013

MOBILITY: Roll out calves on foam roller, side to side

SKILL/STRENGTH: Double Unders 10 EMOM for 10 min, rest of min, hang from bar

WOD:  10 min AMRAP

5 Goblet Squat hold lunge steps (each leg) (55/35)

10 KBS

20 double unders

WOD Tuesday July 2, 2013

MOBILITY: Sub scap smash

SKILL/STRENGTH: HSPU  5x5, or work on progressions, (tripods to kick back planks, kick ups to wall, banded tripod push ups) 

Watch this video for some tips.

Here is part 2, for those that are ready.

WOD:  "Diane"

21-15-9

Deadlift (225/155)

HSPU