WOD Tuesday April 1, 2014

MOBILITY:  Deltoid Smash

Warm Up:  10 min AMRAP

10 chin knees

100 m run

3 TTB

10 Push Press (PVC/Bar)

pendulum walk

SKILL/STRENGTH:  Front Squat 5 x 10 (65%), last set 10+  (E2MOM)

WOD: Run 5K

WOD Monday March 31, 2014

MOBILITY:  forearm smash on the ball

Warm up:  10 min AMRAP

200 m row

10 banded passthroughs

10 goblet squats

walking quad stretch

cherry pickers

SKILL/STRENGTH:

10 min EMOM

EVEN- work on TGU

ODD- 6 OHS w/ KB, work up to WOD weight

WOD:  Main Site Monday

"Arnie"  (25 min cap)

21 TGU - Right arm (70/55)

50 KBS (70/55)

21 OHS -Left arm (70/55)

50 KBS (70/55) 

21 OHS- Right arm (70/55)

50 KBS (70/55)

21 TGU- Left arm (70/55)

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

WOD Saturday March 29, 2014

MOBILITY: Bottom of foot smash  

Warm Up:  10 min AMRAP

100 m run

10 push ups

3 kipping swings

spiderman walk

10 kbs

WOD:  20 min AMRAP

4 person team 

complete a 4x800 relay (one person runs at a time)

while the teammate is running,

one teammate completes AMRAP pull ups

one completes AMRAP Russian Twisters (20/14)

one completes AMRAP Power Cleans (95/65)

(KEEP A RUNNING TOTAL OF CLEANS, PULL UPS, RUSSIAN TWISTERS)

If all 4 teammates complete the 800 m run before the 20 min is complete, continue with AMRAP medicine ball carry shuttle run (25 m)

SCORE is number of times the medicine ball was carried.  The amount of pull ups, cleans, and russian twisters should all be given as 3 separate numbers too.

WOD Friday March 28, 2014

MOBILITY:  Shoulder Rib Fix

Warm Up: 10 min AMRAP

5 Front squat (PVC/bar)

5 Push Press (PVC/bar)

5 Line Hops

200 m Row

Pendulum Walk

SKILL/STRENGTH:  warm up to WOD weight/mobilize

WOD:  21-18-15-12-9-6-3

Thrusters (95/65)

Bar Facing Burpees

Level B:  21-18-15-12-9

Front Squat (65/45)

Lateral Bar Hop Burpees

Level C:  21-15-9-3

Front Squat (55/25)

Lateral Bar Hop Burpees

WOD Thursday March 27, 2014

MOBILITY:  Sink Mobilization

Warm Up:  10 min AMRAP:

250 m row

10 abmat situps

5 TTB

10 I's, T's, Y's

10 deadlift (PVC/bar)

SKILL/STRENGTH: 10 Min EMOM

Strict Pull Ups 5 on Even Minutes

Bottom of squat hold 20 sec on Odd Minutes

WOD:  20 min EMOM

2 Deadlift (60% 1 RM)

2 Snatch Grip Deadlift

6 V-ups

WOD Wednesday March 26, 2014

MOBILITY: Lat Smash

Warm Up:  10 min AMRAP

10 mountain climbers

10 front squat (bar)

walking quad stretch

20 double unders

10 inchworm push ups

SKILL/STRENGTH:  Find 1 RM Front Squat, 15 min

WOD:

1-10 Burpees

10-1 Thrusters (75/55)

WOD Tuesday March 25, 2014

MOBILITY:  Banded hamstring opener

Warm Up:  10 min AMRAP

10 calorie row

10 OHS PVC

10 sots Press (PVC)

spiderman walk

5 box jumps

SKILL/STRENGTH:  10 min working on tripods, Hand stand, HSPU, one hand handstand, handstand walk

WOD:

5-4-3-2-1

500 m Row, 400 m Run, 30 air squats, 20 box jumps (24/20), 10 push ups

Rest 2 min then:

5 min to complete 30 reps of 1 of the following:

Muscle up, pull ups, KTE, TTB (your choice, can only choose 1)

Rest 2 min 

5 min to complete 30 reps of 1 of the following:

OHS (95/65)

HSPU

Wall walks

wall balls (20/14)  (10')

WOD Monday March 24, 2014

MOBILITY:  Pec Opener at rig

Warm Up:  10 min AMRAP

5 push ups

20 double unders

pendulum walk

10 wall touches

10 air squats

SKILL/STRENGTH:

Floor Press (60%) 10-10-10-10-10+

WOD:

30 dips

60 good mornings (45/35)

90 strict press (45/35)

WOD Saturday March 22, 2014

MOBILITY:  Couch Stretch

Warm Up:  10 min AMRAP

100 m run

10 banded good mornings

10 ring rows

10 deadlift w/ bar

walking quad stretch

WOD:  30 min AMRAP w/ partner

6 Rounds

5 min 

400 m Run together at start of each round

THEN AMRAP

5 deadlift (105/75)

5 bar hop burpees

(1 partner completes 1 whole set, then the next partner goes)

Score is total number of rounds of deadlift and burpees completed

WOD Friday March 21, 2014

MOBILITY:  Banded Shoulder pull down, shoulder rib fix

Warm Up: 10 min AMRAP

Row 10 calories

10 power cleans w/ bar

spiderman walk

5 wall balls

10 banded pass throughs

SKILL/STRENGTH:  Set up for WOD, mobilize

WOD:  "CrossFit Open 14.4"

14 min AMRAP

60 calorie row

50 TTB

40 Wall balls (20/14) (10/9)

30 Power Cleans (135/95)

20 Ring Muscle Ups

Level B:  

60 calorie row

50 TTWaist

40 Wall Balls (20/14) (10/9)

30 Power Cleans (95/65)

20 Pull Ups

Level C: 

40 RIng Rows

50 Leg Lifts

40 Wall Balls (14/10)

30 Power Cleans (65/45)

20 Pull Ups

WOD Thursday March 20, 2014

MOBILITY: Tricep smash

Warm Up: 10 min AMRAP

200 m Row

Carioca (length of rig)

10 wall touches

10 banded good mornings

10 I's, T's, Y's

SKILL/STRENGTH:

Push Press 6 min AMRAP w/ partner, 1, 3, 5, etc. each (one works at a time) (95/65)

WOD:  

Row 1000 m for time 

THEN

2 Rounds

10 KBS

20 Mountain climbers

30 DOuble unders (x3 singles)

40 Russian twisters

50 abmat situps

WOD Wednesday March 19, 2014

MOBILITY:  Partner quad smash

Warm up:  10 min AMRAP

10 snatch grip deadlift

pendulum walk

10 strict press

run 100 m

10 kbs

SKILL/STRENGTH: Hang Snatch work up to heavy set of 3, 10 min 

WOD:  

21-15-9

Wall Balls (20/14)

Burpees

Power Cleans (75/55)

WOD Tuesday March 18, 2014

MOBILITY:  Hanging Thoracic Opener

Warm Up: 10 min AMRAP

20 double unders

3 kipping swings

spiderman walk

10 wall balls

10 banded pass throughs

SKILL:   Ring Dips 5x5

WOD:  "Chelsea"

30 min

EMOM

5 pull ups

10 push ups

15 air squats

If you don't make it to 15 min, do 8 burpees EMOM for remainder of first 15 min and then switch to rounds of chelsea E2MOM for the second 15 minutes

SCALED:

Complete 1 round E2MOM

WOD Monday March 17, 2014

MOBILITY:  Trap Smash

Warm Up:  10 min AMRAP

walking quad stretch

Row 250 m

5 TTB

10 air squats

10 russian twisters

SKILL: Thrusters- 10-5-5-3-3-1 (heavy not max) E2MOM

WOD: 20 min AMRAP

3 Squat Cleans (135/95)

6 Pistols (alternating leg)

9 Superman-hollowrock

WOD Saturday March 15, 2014

MOBILITY:  QL Smash

Psoas Kettlebell Smash

Warm UP:  10 min AMRAP

100 m run

5 kipping swings

10 banded pass throughs

10 partner gh raises

walking quad stretch

WOD:  "Partner Nicole"

Teams of two:

20 min AMRAP

Run 200 m together

then each partner does max unbroken pull ups, only 1 person on the bar at a time

SCORE is number of completed full rounds plus number of completed pull ups per team.

WOD Friday March 14, 2014

MOBILITY:  Banded hip and hamstring openers

SKILL:  Mobility and warm up to WOD weight

Warm Up: 10 min AMRAP

Pendulum walk

10 Banded Good Mornings

10 wall touches

200 m row

10 inch worm push ups

WOD:  "CrossFit Open 14.3"

8-Minute AMRAP:

10 Deadlifts, 135# / 95# (95/65) (65/45)

15 Box Jumps, 24″ / 20″  (20/16)

15 Deadlifts, 185# / 135#  (135/95)  (95/65)

15 Box Jumps, 24″ / 20″ (20/16)

20 Deadlifts, 225# / 155#  (185/135) (115/85)

15 Box Jumps, 24″ / 20″  (20/16)

25 Deadlifts, 275# / 185# (225/155)  (175/125)

15 Box Jumps, 24″ / 20″  (20/16)

30 Deadlifts, 315# / 205# (275/185)  (205/145)

15 Box Jumps, 24″ / 20″ (20/16)

35 Deadlifts, 365# / 225# (315/205)  (265/175)

15 Box Jumps, 24″ / 20″ (20/16)

Level B numbers are blue for deadlift and box jump height is same.

Level C numbers are orange.

WOD Thursday March 13, 2014

MOBILITY:  Bottom of foot smash

Warm UP:  10 min AMRAP

10 I's, T's, Y's

Row 250 m

10 front squat w/bar

10 Russian twisters

Pendulum walk

SKILL:  1 Strict Press, 2 Push Press, 3 Jerks -Every 90 seconds, start w/ bar, work up to a heavy set x8 sets

WOD:  "CrossFit Poker"

19 min AMRAP

Hearts-Strict Press (45/35)

Spades-Abmat Situps

Diamonds-KTE

Clubs-Med Ball Cleans (20/14)

Joker- Row 500 m

WOD Wednesday March 12, 2014

MOBILITY:  Calf smash and roll on barbell

Warm UP: 10 min AMRAP

10 banded pass throughs

20 Double Unders

10 lunge steps

walking quad stretch

3 kipping swings

10 push ups

SKILL:  10 min EMOM

EVEN:  7 TTB

ODD:  20 sec L-sit hold

WOD:  12 min AMRAP

4 min

3 min

3 min

2 min

WOD Tuesday March 11, 2014

MOBILITY:  Hamstring smash on a box

Warm Up:  10 min AMRAP

10 air squats

run 100 m

10 burpees

10 ring rows

spiderman walk

run position drill- wall lean- 10 each leg

SKILL/STRENGTH:  Back Squat, Find 5 RM- 10 min

WOD:  "San Francisco Crippler"

30 Back Squats (225/155)

Row 1000 m

WOD Monday March 10, 2014

MOBILITY:  Shoulder RIb Fix

WARM UP:

10 min AMRAP

10 snatch foot position jump (start- finish)

pendulum walk

10 snatch grip deadlift

row 200 m

Run position drill- wall lean - 10 each foot

SKILL/STRENGTH:

Snatch second pull- 5x5 with bar, 

Snatch third pull 5x5 w/ increasing weight (from hip), warm up to WOD weight

WOD:  "The Princess" (20 min cap)

4 RFT

10 Clean and Jerk (135/95)

10 Snatch (135/95)

10 OHS (135/95)

25 double unders

WOD Saturday March 8, 2014

MOBILITY:  Sumo Wall Stretch

WARM UP:  10 min AMRAP

Row 250 M

Walking quad stretch

10 Push Ups

10 Front Squat w/ bar

10 wall balls

WOD: 20 min AMRAP w/ partner

EMOM:  2 wall walks then max mtn climbers

Odd min; partner 1 works, Even minutes:  partner 2 works

Score is total mountain climbers.

WOD Friday March 7, 2014

MOBILITY:  Bar Hang Thoracic Opener

WARM UP:  10 min AMRAP
10 banded pass throughs
3 kipping swings
10 OHS PVC
Run 100 m
Pendulum walk

SKILL:  Warm up to OHS WOD weight, mobilize shoulder and hips

WOD:  "CrossFit Open 14.2"

0-3:00

2 Rounds 

10 OHS (95/65)

10 CTB Pull Ups

3:00-6:00

2 Rounds 12 OHS (95/65)   12 CTB Pull Ups

6:00-9:00

2 Rounds 14 OHS (95/65)  14 CTB Pull Ups

continue in 3 min increments, add 2 reps to OHS and CTB Pull Ups each new set

Level B:

OHS:  (75/45)

Regular Pull Ups

Level C:  

OHS:  (45/15)

Assisted Pull Ups (band or jumping)

WOD Thursday March 6, 2014

MOBILITY: Hip Flexor smash

WARM UP:  10 min AMRAP

200 m Row

spiderman walk

10 box jumps

10 side lunges

10 inch worm push ups

SKILL:  3 attempts for max double unders-

5 sets of 5 squat therapy

WOD:  3 RFT

 50 double unders (150 singles)

75 Air Squats

WOD Wednesday March 5, 2014

MOBILITY:  -Pre WOD:  Banded Hamstring Opener  Post WOD:  QL Smash

WARM UP:  10 min AMRAP

Pendulum walk

20 Mtn Climbers (single count)

10 Abmat Situps

10 Banded Air Squats (hold at bottom for 3 seconds)

10 Pass Throughs - PVC

20 bicycles

SKILL:  Row 2000 m for time (Paleo WOD #2)

WOD: 20 min EMOM  Deadlift

First 10 min, do 10 deadlift EMOM,

Min 11-20, do 5 Deadlift EMOM

Start with the bar for first set, increase weight by 5-20# each set for the first ten min, stop if your form gets bad or you reach your 10 RM and maintain that weight.  You should be using your hamstrings the WHOLE WOD!  For the sets of 5, stop when you reach your 5RM or form goes bad and back off by 10#, stay there.  Score is finishing weight.

WOD Tuesday March 4, 2014

MOBILITY: Unglue your sticks (lower calf, achilles smash/rub)

WARM UP:  10 min AMRAP
10 burpees
Walking quad stretch
10 wall balls
10 strict press
10 I's, T's, Y's

SKILL:  Split Jerks, 3 sets of 5 with right leg going back, 3 sets of 5 with left leg going back, E2MOM (add weight each set)

WOD: “Dirty Thirty”  20 min CAP

 30 Box Jumps(24/20)

30 Jumping Pull Ups

30 KBS (55/35)

30 Walking Lunge Steps

30 KTE

30 Push Press (45/35)

30 Banded Good Mornings

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

WOD Monday March 3, 2014

MOBILITY:  Sink Mobilization

WARM UP:  10 min AMRAP

10 hindu push ups

10 foot position drills

250 m row

10 front squat (bar)

10 push press (bar)

SKILL/STRENGTH:

Strict Pull Ups 6 E2MOM for 5 sets 

WOD: Paleo final WOD #1 (if you did paleo challenge, do same mods as when you started)

21-15-9

Clusters (95/65)

CTB Pull Ups

Level B:

21-15-9

Clusters (75/55)

Pull Ups

Level C:

21-15-9

Thrusters (55/35)

Pull Ups