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

WOD Tuesday October 8, 2013

MOBILITY:  OH Tissue Smash

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

WOD:  Death by Goblet Squats (55/35)

1st minute 1 squat, 2nd minute 2 squat, etc.  continuing EMOM until failure to complete reps within the minute

For the first ten minutes, complete 10 superman after the squats.  Once 10 minutes passes, no more superman are required.  If you fail before 10 minutes, 10 burpees for every minute you failed before 10.

WOD Monday October 7, 2013

MOBILITY:  Sink Mobilization

SKILL/STRENGTH:  GHD Partner Back Extensions 3 x 10

WOD:  "Angie"

100 Pull Ups

100 Push Ups

100 SitUps

100 Air Squats

WOD Friday October 4, 2013

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH:  Strict Pull Ups  5 x 8 E2MOM

WOD:  20 min EMOM

3 Deadlift 

2 Power Cleans (@85% of 1RM)

1 Squat Clean (3 second hold at the bottom)

CASH OUT:  Plank hold for time

WOD Thursday October 3, 2013

MOBILITY:  Partner Calf Smash

SKILL/STRENGTH: 10 min to work on a goat

WOD:  "Megan"

21-15-9

Burpees

KBS (55/35)

Double Unders

WOD Wednesday October 2, 2013

MOBILITY:  Hip Flexor Smash

SKILL/STRENGTH:  Floor Press 10 (w/bar), 7 (@50%), 5 (@65%), 5 (@75%), 5+@(85%)

WOD:  "Jack"

20 min AMRAP

10 Push Press (115/80)

10 KBS (55/35)

10 Box Jumps (24/20)