WOD Wednesday November 27, 2013

MOBILITY: Foot Smash

SKILL/STRENGTH:  Mobility 10 min

WOD:  CrossFit Plainfield Virtuosity WOD 2 (CrossFit Open 12.2)

10 min AMRAP

5 Shoulder to Overhead (115/75)

10 Deadlift (115/75)

15 Box Jumps (24/20)

Level B:

10 min AMRAP 

5 Shoulder to Overhead (95/55)

10 Deadlift (95/55)

15 Box Jumps (24/20)

Level C:

10 min AMRAP

5 Shoulder to Overhead (65/35)

10 Deadlift (65/35)

15 Box Jumps (20/16)

WOD Tuesday November 26, 2013

MOBILITY:  Adductor Barbell Smash 

SKILL/STRENGTH:  Floor Press  10 (bar) 7 (40%) 3(60%) 3(70%) 3+(80%)

WOD:  "Tabatas"

8 rounds 20 sec on 10 sec off:

Mountain climbers

Row for calories

KBS (55/35)

Sledge Hits

Score is lowest number of the 8 rounds for each exercise.

WOD Monday November 25, 2013

MOBILITY:  Banded hip flexor- 4 way opener

SKILL/STRENGTH:  OHS 10 (bar)- 7(40%)-3(60%)-3(70%)-3+(80%)  E2MOM

WOD:  

30 OHS (105/75)

30 TTB

20 Snatch (105/75)

20 TTB

10 Squat Snatch (105/75)

10 TTB

WOD Friday November 22, 2013

MOBILITY: Foot Smash on ball

SKILL:  goat 10 min

WOD: “CrossFit Plainfield Virtuosity Round 1” “CrossFit Open 13.3”

12 min AMRAP

RX:

150 wall balls (20-10’, 14-9’), 90 double unders, 30 muscle ups

Level B:

150 wall balls (14-10’, 10-9’), 270 singles, 60 pull ups (banded) 60 dips (banded)

Level C:

150 wall balls (14-9’, 10-8’), 180 singles, 30 ring rows, 30 box dips

Whichever level you choose, this is the level you will stick with for the 5 weeks, even if you can do some of the skills, you must do a level where you are capable of all the movements.  

WOD Thursday November 21, 2013

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH: Hold Bottom of Squat for 10 min (in the low bottom)

WOD:  18 min EMOM

5 Dips

5 Hollow Rock

5 Superman

WOD Wednesday November 20, 2013

MOBILITY:  Trap Smash 

SKILL/STRENGTH: 10 min EMOM

Even:  3 Hip to Bar attempt (use core, keep feet together)

Odd:  5 Strict Pull Ups

WOD: 3 Rounds

1 min max Thrusters (95/65)

1 min max PullUps 

Rest 1 min

CASHOUT:  100 double unders for time

WOD Tuesday November 19, 2013

MOBILITY:  Banded Hamstring- Laying down

SKILL/STRENGTH:  7 min AMRAP w/ partner Back Squat ladder (135/95)

WOD:  30 min Round Robin 500 m alternating row w/ parnter

Score is total distance rowed

WOD Monday November 18, 2013

MOBILITY:  Adductor Smash

SKILL/STRENGTH: 

Deadlift 10 (w/bar), 7 (40% 1RM) 5 (60%) 5(70%) 5+ (80%)

WOD:  21-15-9

Deadlift (185/115)

BoxJumps (24/20)

Double Unders (or tuck jumps)

WOD Friday November 15, 2013

MOBILITY:  Banded Hamstring Forward Bend 

SKILL/STRENGTH: 10 min mobility

WOD:  "The Chief"

6 Rounds

3 min AMRAP

3 Power Clean (135/95)

6 PushUps

9 Air Squats

Rest 1 min

WOD Thursday November 14, 2013

MOBILITY: Banded Child's Pose

SKILL/STRENGTH: 1 arm KB Snatch 5 x 5 each arm

video demo here

WOD:  

10 min AMRAP

5 Burpees

10 Goblet Squat Walking Lunges (55/35)

15 KBS (55/35)

THEN Row 1000 m for time

WOD Wednesday November 13, 2013

MOBILITY:   Lat Smash (POST WOD) 

SKILL/STRENGTH: 15 min to find 1 RM Thruster

WOD:  1 min max Thrusters (95/65)

Rest 1 min

9 min EMOM

70% max Thrusters

CASH OUT:  Accumulate 2 min wall sit

WOD Tuesday November 12, 2013

MOBILITY:  POST WOD (tricep and tricep insertion smash)

SKILL/STRENGTH:  Power Cleans 5 x 3, E2MOM

WOD:  "The Doozer"

RX:  11 Bar Muscle Ups    SCALED:  20 CTB Pull Ups

THEN

3 Rounds

6 Deadlift (135/95)

6 Clean and Jerk (135/95)

THEN 

19 Wall Balls (20/14)

86 Russian Twisters (20/14)

Happy Birthday Coach Doozer!!!

WOD Monday November 11, 2013

MOBILITY:  OH Banded Shoulder Opener (wrap wrist through band, Pull down on band to get tension, relax arm so band pulls arm up to open shoulder, make sure palm is rotated in to face you and shoulder is in full external rotation).

SKILL/STRENGTH: Kipping HSPU Progression (10 min)

1) Tripod

2) Tripod, raise left leg, then right leg

3) Raise both legs

4) Pivot on hands, head off ground, then feet off ground

5) Controlled leg extension back from tripod

6) Leg extension from tripod where head comes off ground, work for distance

**No matter if you have HSPU or not, this is the progression, we are working on building core strength

WOD:  "JT"

RX:

21-15-9

HSPU

Ring Dips

Push Ups  

Scaled:

21-15-9

Box HSPU

Rig Dips

Push Ups

This WOD is in honor of Petty Officer 1st class Jeff Taylor, from Little Creek, VA. He was killed in Afghanistan in June 2005.

"My husband was a warrior and a man who believed his purpose in life was to 

defend the freedoms that each of us enjoy today." Erin Taylor

WOD Friday November 8, 2013

MOBILITY:  Bottom of Foot Smash (like you're foots getting an indian sunburn)

SKILL/STRENGTH:  KBS 10 min Even- 10 Russian (eye level), odd- 10 American (arms overhead)

WOD:  "Annie"

50-40-30-20-10

Double Unders

Sit Ups

CASHOUT:  500 m row for time

WOD Thursday November 6, 2013

MOBILITY:  Pec Smash

SKILL/STRENGTH: 3 x 20 Snatch Grip Deadlift

WOD:  20 min EMOM

1 High Hang Snatch

1 Low Hang Snatch

1 Squat Snatch

1 OHS (85% 1 RM)

WOD Wednesday November 6, 2013

MOBILITY: Trap Smash

SKILL/STRENGTH: Ring Dips 5x5, follow each set w/ 2 strict pull ups

WOD: "The Scott"

11 min AMRAP

5 Push Jerk (65% 1RM) 

5 Medicine Ball Cleans (20/14)

THEN

42 SitUps

Score is number rounds plus finishing time with the situps.

WOD Tuesday November 5, 2013

MOBILITY:  Partner shin smash

SKILL/STRENGTH: Strict Press 10 (bar), 7 (50%), 5 (65%), 5 (70%), 3 (75%), 1+ (85%)

WOD: 5 RFT

20 Wall Balls (20/14)

30 Mtn Climbers

CASHOUT:  20 CTB pull ups

Happy Birthday Coach Scott!

WOD Monday November 4, 2013

MOBILITY:  Tricep Insertion smash

SKILL/STRENGTH:  Double Unders 10 EMOM, even minute plank hold rest, odd minute hollow rock hold, 10 min

WOD:  "The Junior Mint"

19 min AMRAP

5 Front Squat (95/65)

5 Lateral Bar Hop Burpees

5 Deadlift (95/65)

200 m Run

5  Power Cleans (95/65)

5 PullUps