WOD Tuesday October 1, 2013

MOBILITY:  Double IT Band Smash (lay on side with foam roller or ball under knee- place another ball between the two knees.  Press down with top knee and start bicycling legs, so ball is moving and smashing)

SKILL/STRENGTH:  Back Squat (10 w/ bar-7@ 50%-3 @ 70%, 3 @ 80%, 3+ @90%) E2MOM

WOD: "The Mobilizer" 

Row 500 m

50-40-30-20-10

Mountain Climbers (2 ct)

Situps

Run 200 m

WOD Monday September 30, 2013

MOBILITY:  Shoulder Rib Fix

SKILL/STRENGTH:  Snatch 5 x3 E2MOM, work up to WOD weight

WOD:  "Amanda"

9-7-5

Snatch (135/95)

Muscle Up (or 3x Pull Ups and Dips)

WOD Friday September 27, 2013

MOBILITY: Trap Smash

SKILL/STRENGTH:  Squat Clean 6x3 (65% 1 RM)

WOD:  "Mike D"

Buy in EMOM 3 burpees

30 Power Cleans (95/65)- once you are done with the cleans, you don't have any more burpees

then:

10 Shoot Thrus

15 HSPU

20 Goblet Squat (55/35)

250 m Row

30 Box Jumps (24/20)

80 Double Unders (240 singles)

WOD Thursday September 26, 2013

MOBILITY:  Inner Elbow Smash

SKILL/STRENGTH:  Rope Climb

WOD: 16 min AMRAP

8 Hang Snatch (95/65)

8 Burpee Pull Ups

8 Leg lifts

WOD Wednesday September 25, 2013

MOBILITY: Achilles Smash 

SKILL/STRENGTH:  Double Unders (flight simulator- 5, 10, 15, etc)- 10 min

must get 5 unbroken before attempting the 10, etc.

WOD:  10 min AMRAP

5 Front Squat (105/75)

5 Walking lunge steps (each foot)- w/ bar in rack position

5 lateral bar hop frog jumps

WOD Tuesday September 24, 2013

MOBILITY:  Bottom of foot smash

SKILL/STRENGTH:  Strict Press 10-7(50% 1RM), 5 (65% 1RM), 5 (75% 1 RM), 5+(85% 1 RM)

WOD:  "Kelly"

5 RFT

400 m run

30 Box Jumps (24/20)

30 Wall Balls (20/14) 

WOD Monday September 23, 2013

MOBILITY:  (post WOD)- QL Smash

SKILL/STRENGTH:  Deadlift warm up 10 w/ bar, then 7 (50% 1RM), 5 (65%), 5(75%), 5+ (85%)

WOD:  Tabatas

KTE

Russian Twisters (20/14)- single count

Burpees

Farmer's Carry (25 m)

8 rounds of 20 sec on, 10 sec off for each activity.

Score is Lowest rep set of the 8 Rounds

WOD Friday September 20, 2013

MOBILITY:  Pigeon Stretch

SKILL/STRENGTH:  Ring Dips 8 x 5, EMOM

WOD:  "CrossFit Poker"

20 min AMRAP

hearts:  TTB

diamonds:  ring pushups

clubs:  goblet squats

spades:  strict press (55/45)

joker:  11 manmakers

WOD Thursday September 19, 2013

MOBILITY:  Ankle Smash

SKILL/STRENGTH:  Snatch grip Deadlift 5 x10 E2MOM

WOD: 

500 m Row

30-20-10

Medicine Ball Cleans (24/20)

Double Unders (x3 singles)

250 m Row

WOD Wednesday September 18, 2013

MOBILITY:  Partner Quad Smash

SKILL/STRENGTH:  10 min to work on a goat

WOD:  "Nicole"

20 min AMRAP

400 m Run

AMRAP Unbroken Pull Ups

Score is total pull ups

Jeff Martin of Brand X explains that he "wants to see you falling off the pull up bar." While rare in CF Benchmarks, Nicole (and Lynne) are meant to be max effort WODs, so don't rein yourself in...and you aren't scoring Nicole based on number of rounds, so if you can do 50 kipping pullups before you fall off the bar, but it takes you twenty minutes, so be it. max out

WOD Tuesday September 17, 2013

MOBILITY: Couch Stretch

SKILL/STRENGTH: Back Squat warm up 10 w/ bar, 

5 @65% 1RM, 5 @75% 1 RM, 5 + @85% 1 RM

E2MOM

WOD: "Newport Crippler"

30 Backsquat (bodyweight)

Run 1 mile

WOD Monday September 16, 2013

MOBILITY:  Psoas Smash (lay face down, press the handle of kettle bell into area of lower ab next to hip bone)

SKILL/STRENGTH:  Strict Pull Ups 7-6-5-4-3-2-1

WOD:  "The Super Double Cheeseburger"

12 min AMRAP

Buy In:  40 Double Unders 

then:

6 Spiderman Push Ups

8 Pistols

10 Supermans

CASH OUT:  2 min accumulated hand stand hold (if you drop, rest and get back up, add up the time you spend in hand stand position until you reach 2 min)

WOD Friday September 13, 2013

MOBILITY: Couch Stretch

SKILL/STRENGTH: set up for WOD

WOD: 45 min time cap

"Filthy Fifty"

50 Box Jumps (24/20)

50 Jumping PullUps

50 KBS (55/35)

50 Walking Lunges

50 KTE

50 Push Press (45/35)

50 Banded Good Mornings

50 Wall Balls

50 Burpees

50 Double Unders

WOD Thursday September 12. 2013

MOBILITY: Pigeon Stretch

SKILL/STRENGTH: 15 min to find 1 RM Clean and jerk (push or split)

WOD:  10 min AMRAP

6 Clean and Jerk (135/95)

run 200 m

WOD Wednesday September 11, 2013

MOBILITY: Sumo Wall Stretch

SKILL/STRENGTH:  5 x 5 Front Squat E2MOM

WOD:  9-11 Tribute

2001 # of floor press (w/ a partner)

Then each partner completes the following rep scheme in order, both working simultaneously- don't move on to the next one until you both are done

9-11

TTB

Wall Ball (20/14)

Walking Lunge w/ Ball overhead

KBS (55/35)

Push Ups

Goblet Squat

Finish w/ 2001 m partner row 

WOD Tuesday September 10, 2013

MOBILITY:  Inner/outer shin smash

SKILL/STRENGTH:  Muscle Up Progression (if you don't have muscle ups, you need to be following a progression to get there, so please watch the link below) Today, we will be working on using the momentum generated from the hips with straight legs to get ourselves up into that dip position.  Once this progression is mastered, you move onto an easier color band.

pt3http://gymnasticswod.com/content/no-false-grip-muscle-progression-pt3

WOD:  "Tyler"

5 RFT

7 Muscle Ups 

21 SDHP (95/65)

Level B:

5 RFT 

14 Pull Ups/ 14 Ring Dips

21 SDHP (95/65)

Level C:

5 RFT

14 Jumping Pull Ups/14 Box Dips

21 SDHP (75/45) (or scaled weight)

WOD Monday September 9, 2013

MOBILITY:  Foot Smash

SKILL/STRENGTH:  "Bulletproof Shoulders"

1) 15 Banded pass throughs

2) 2 sets of 10 

Lay on ground face down, 

a) I's- palmup, arms by side, squeeze shoulder blades together, raise hands up off ground

b) T's- palm down, arms extended straight out like a cross, shoulder blades together, raise arms up off ground

c) Y's- thumbs pointed up, hands overhead in press position, y shape w/ body, shoulder blades together, raise arms up off ground

3) 10 straight arm push ups, at the bottom, shoulder blades squeezed tight together, arms are straight, at the top, back is arched

WOD:  CrossFit Total

1 RM Press (from the rack)

1 RM Back Squat

1 RM Deadlift

WOD Friday September 6, 2013

MOBILITY:  Low Back Smash

SKILL/STRENGTH:  L sit hold 30 sec off 30 sec 8 min

WOD:  Throwback Friday (from March 25)

21 KBS (55/35)

15 KTE

9 Hang Clean (135/95)

6 Thruster (135/95)

3 Tuck Jumps

WOD Thursday September 5, 2013

MOBILITY:  Deltoid Smash

SKILL/STRENGTH:  10 min Squat therapy.  Stand facing wall, arms up, feet very close to wall, slowly go down into a full depth squat w/o touching hands or knees to wall, work for 10 min.

WOD:  20 min time cap

100 deadlift (185/115)

EMOM 5 burpee

Score is time deadlift is completed.

WOD Wednesday September 4, 2013

MOBILITY: Sink Mobilization

SKILL/STRENGTH: Squat Cleans 10 min to find 3 RM

WOD:  10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95)

Run 200 m between each set

WOD Tuesday, September 3, 2013

MOBILITY: Piriformus Smash

SKILL/STRENGTH: Deadlift 5x5x5x5x5+  (45, 55, 65, 75, 85% of 1 RM) E2MOM

WOD:  7 Rounds

1 min 

25 Air squats

then AMRAP  Push Press (95/65)

rest 30 sec

Score is total push press for all 7 rounds, keep a running total.

WOD Monday September 2, 2013

MOBILITY:  OH Tissue Smash

SKILL:  3 x 10 Lying Barbell Hip Extensions 

WOD: "The Momma"

64 Partner Clap Push Ups (Facing each other, do a push up, clap opposite hands in top plank position)

64 Partner Wall Balls

64 Glute Ham Raises 

64 Alternating Partner Facing Burpees

64 Sledge Hits

64 Frog Jumps

64 KTE

64 Med Ball Russian Twisters (2 count- L/R = 1)

64 Wall Touches
** All exercises chipper style except the push ups, each partner will do 64 of those.