WOD Saturday March 1, 2014

MOBILITY: Banded Couch Stretch

WOD: 3 man team

4 stations to complete:

1) row 1500 m total (break it up how you want)- while one person is rowing, the others are working on squats- must complete 50 squats during the downtime.  For each person that does not complete the squats before the end of row is 10 burpee penalty

2) 2 min hang from rig.  Each time someone drops, a 3 wall ball penalty (accumulate and perform after hang).  everyone must complete a 2 min accumulated hold

3) Lunge Steps, total age of the group is number of steps each person must take

4) 210 double unders, while 1 is jumping, others are in plank, 3 wall balls for every time someone puts down a leg (perform at end).

WOD Friday February 28, 2014

MOBILITY:  Bottom of Foot Smash

SKILL:  10 min mobility, warm up to WOD weight

WOD:  CrossFit Open 14.1

RX:

10 min AMRAP

30 Double Unders

15 Power Snatch (75/55)

Level B:  

10 min AMRAP

30 Double Unders or 90 singles 

15 Power Snatch (65/45)

Level C:

10 min AMRAP

90 Singles

15 Power Snatch (45/35)

WOD Thursday February 27, 2014

MOBILITY:  Thoracic Keg Drill

SKILL:  Double Unders, flight simulator, 1-5-10-15-20, etc, unbroken or start over

WOD:  8 min AMRAP

10 Air Squats

20 Russian Twisters (20/14)

30 Single Unders

Finish:  10 min Mobility smashing your lats and traps

WOD Monday February 23, 2014

MOBILITY: Pec Smash

SKILL:  Muscle up progressions

WOD: “The Duke”

16 min AMRAP

4 Pull Ups

8 Front Squat (135/95)

12 double unders (x3 singles)

WOD Saturday February 22, 2014

MOBILITY: KB Psoas smash

WOD: 16 min AMRAP

1,2,3,4,5 

Front Squat (105/75)

Push Ups

Teams of two working, 1 goes for 1 fs, 1 pu, then the other goes, then they do the 2’s etc, after the set of 5, start back over at the 1’s.

SCORE is number of times through the cycle of 5 plus reps completed per team.

WOD Friday February 21, 2014

MOBILITY:  Adductor Smash

SKILL:  Rope climbs, bridges, hips to bar, leg swings, skin the cat, wall walks

WOD:  "MADI"

10 min AMRAP

6 Pull Ups

12 Box Jumps (24/20)

3 burpees

21 KBS (55/35)

1 rope climb (MOD:  wall walk or skin the cat)

This WOD is a fundraiser for Madi Beetham, a 10 year old Yorkville resident and participant in CrossFit Oswego Kids Program.  She has been diagnosed with a brain tumor, and the  money will be used to help her family.  These are her favorite movements and the numbers are her age, birthday, and favorite numbers.

WOD Thursday February 20, 2014

MOBILITY: Couch Stretch

SKILL:  Push Jerk, find 5 RM- 10 min

WOD: “DT”

5 RFT

12 Deadlift

9 Hang Clean 

6 Push Jerk (155/110)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD Wednesday February 19, 2014

MOBILITY:  Piriformus Smash

SKILL:  Back Squat 10-7-5-etc(get to your 5 RM)- E2MOM-10 min

WOD: Tabatas 4 rounds 8 sets 20 sec on 10 sec off, 1 min between rounds

Chin ups

Jumping lunges

medicine ball cleans (20/14)

Flutter kicks (4 ct)

SCORE is lowest number for each round

WOD Tuesday February 18, 2014

MOBILITY: Ankle/achilles smash

SKILL:  10 min, even:  Squat therapy x 5, odd: TTB x6

WOD: 10….1 Goblet Squat (65/45)

1……10 Burpee Box Jump (24/20)

CASH OUT:  Plank hold for time

WOD Monday February 17, 2014

MOBILITY: Banded shoulder pull down

SKILL:  3 attempts for max unbroken HSPU

WOD: “The Jilly”

20 min

Even:  50% max HSPU

ODD:  4 Power cleans (135/95), then max dips

SCORE is total HSPU + dips completed

WOD Saturday February 15, 2014

MOBILITY: Partner Hamstring smash

WOD: 20 min 

EVEN:  Partner Med Ball Sit ups

ODD:  Partner Wall Balls

EMOM 2 partner push ups

SCORE is total situps and wall balls completed

WOD Thursday February 13, 2014

MOBILITY: Side Rib smash

SKILL:  Power Clean 3 RM (10-7-3-3-3-3) E2MOM

WOD: “Wittman”

7 RFT

15 KBS (55/35)

15 Power Clean (95/65)

15 Box Jump (24/20)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WOD Wednesday February 12, 2014

MOBILITY:  Hip Flexor Smash

SKILL:  30 Strict Pull Ups, each time you break the set, do not get back on the bar until the next minute.  Record time to complete.

WOD: “I Dream of Jeanne”

12 min AMRAP

3 Pull Ups

6 Lunge Steps

9 Back Squat (95/65)

WOD Tuesday February 11, 2014

MOBILITY: Pigeon Stretch

SKILL:  OHS, find 5 RM (10-7-5-5-5-5) Every 90 sec

WOD: EMOM X 20

4 Deadlift (60% 1 RM)

10 single unders

WOD Monday February 10, 2014

MOBILITY: Pec Smash and rig pec opener

SKILL:  10 min, 30 sec on, 30 sec off even:  hollow rock, odd: superman hold

WOD: “Fight Gone Bad”

3 ROunds 1 min each

Row for calories

Wall Ball (20/14)

SDHP (75/55)

Box Jump (20/16)

Push Press (75/55)

1 min rest

WOD Friday February 7, 2014

MOBILITY: Bottom of foot smash

SKILL:  Work on a goat 10 min

WOD: “The Cinderella”

Row 1000 m for time

Rest 2 min, THEN

5 Rounds

7 Pull Ups

14 Box Jumps (24/20)
Score is time from start of row to finish of 5th round.

 

WOD Thursday February 6, 2014

MOBILITY: Crow wrist opener

SKILL:  Tabata Snatch grip dead-knee to hips and back to knee x8 20sec on, 10 sec off (45/35)

Tabata snatch grip hips to shrug to hips x 8 20 sec on, 10 sec off (45/35)

WOD: “Randy”

75 Power Snatch (75/55)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children

WOD Wednesday February 5, 2014

MOBILITY:  Tricep Smash w/ barbell

SKILL:  L-sit 15 sec on, 15 sec off x 8, accrue 2 min total in holding chin over bar

WOD: “CrossFit Poker”  

19 min AMRAP

Hearts- Russian Twister (20/14)

Spades- Ring rows

Clubs- KBS (55/35)

Diamonds- Mountain Climbers

Joker- 10 TGU

WOD Tuesday February 4, 2014

MOBILITY: Banded Hamstring Stretch

SKILL:  Thruster 3RM

WOD: “DG”
10 min AMRAP

8 TTB

8 Thruster (75/55)

12 Walking lunge w/ bar in front rack position (75/55)

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

WOD Monday February 3, 2014

MOBILITY:  Shoulder Rib Fix

SKILL/STRENGTH:  Mobility 10 min.

WOD:  20 min cap

"Marguerita"

50 rounds of the following for time:

(do each exercise once through and that is 1 round)

Burpee

Push up

Jumping jack

Sit up

Hand stand

Level B:  Burpee

Push Up

Jumping Jack

Sit Up 

HS at wall

Level C:  Burpee

Push Up

Jumping Jack

Sit Up

Log Roll