WOD Saturday May 3, 2014

WARM UP:  10 min AMRAP

bear crawl

10 goblet squats

10 ring rows

10 banded pass throughs

10 med ball cleans

MOBILITY:  Piriformus Smash

WOD: Teams of 4

4 Rounds 5 min at each station:

Row 50 calories

50 KBS (55/35)

50 RIng Rows

50 Medicine Ball Cleans (20/14)

Once you finish the movement, AMRAP burpees until the 5 min is up, then move to next station.  Score is total burpees completed by all team members.  If a movement is not completed during the 5 min, subtract 1 for each movement not finished from the overall score.

WOD Thursday May 8, 2014

WARM UP:  10 min AMRAP

run 400 m

10 Deadlift (PVC/bar)

10 squats

10 KBS (work up to WOD wt)

10 wall touches

MOBILITY: Sink Mobilization (bar in rack, face away, hands on bar, sink forward)

SKILL:  Front Squat - 5(50%), 3(60%), 1(70%), as many as possible at (75%) E2MOM

WOD: “Dork”

33 Front Squat (185/125)- from ground

15 Burpees

33 Deadlift (185/125)

15 Burpees

33 KBS (55/35)

15 Burpees

WOD Wednesday May 7, 2014

WARM UP:  10 min AMRAP

10 Drop Squats (snatch starting position-finish position)

10 KB Snatch (5 each arm)

10 walking lunges

10 burpees

5 sprints

MOBILITY:  Bottom of foot smash

SKILL:  Snatch Complex- Power Snatch, LH Snatch (above Knee), HH Snatch (below hip)- Touch-n-Go, work up to a heavy set, 15 min

WOD: 20-15-10-5 Snatch (95/65)

10-20-30-40 Medicine Ball Situps

WOD Tuesday May 6, 2014

WARM UP:  10 min AMRAP

15 double unders

pendulum walk

side shuffle

10 superman/hollow rocks

run 400 m

MOBILITY: Trap Smash

SKILL:  10 min ODD: 8 KTE  EVEN:  20 Unbroken Double Unders

WOD: 8 min AMRAP

5 chin ups

10 chin knees

CASH OUT:  30 dips

WOD Monday, May 5, 2014

WARM UP:  10 min AMRAP

10 Shoulder to Overhead (PVC, Bar)

10 Back Squat (PVC, Bar)

10 Banded Squats (hold 3 sec at bottom)

spiderman walk

row 400 m

MOBILITY: Banded Pull Downs at rig

SKILL:  Back Squat 5(50%) , 5(55%), 8(65%), 8(65%), 8(65%) E2MOM

WOD: “Main Site Monday”

10 Strict Press (115/75)

15 OHS (115/75)

20 Push Press (115/75)

25 Front Squat (115/75)

30 Push Jerk (115/75)

35 Back Squat (115/75)

WOD Thursday May 1, 2014

WARM UP: 10 min AMRAP

200 m row

10 kbs

3 kipping swings

10 situps

cherry pickers

MOBILITY: Couch Stretch

SKILL:  KB Snatch, work up to WOD weight, 15 min

WOD: "The Ko-Kochalka"
10 RFT

10 TTB

10 KB Snatch (65/45)

(5 each arm, does not have to be alternating)

WOD Wednesday April 30, 2014

WARM UP:  10 min AMRAP

10 wall balls

200 m run

walking quad stretch

10 good mornings

20 bicycles

MOBILITY:  Banded Hamstring Stretch

SKILL:  Run 1 mile for time

WOD:  10 min EMOM

10 Wall Balls (20/14)

AMRAP Mountain climbers, score is mountain climbers completed, single count

WOD Tuesday April 29, 2014

WARM UP:  10 min

20 double unders (attempts)

spiderman walk

10 cleans (pvc, bar)

10 banded pass throughs

10 leg lifts

MOBILITY: Hip Flexor Smash

SKILL:  Strict Pull Ups, 5x6 E2MOM

WOD: “TDR”

3 RFT

15 Pull Ups

20 Power Cleans (135/95)

30 Double Unders

CASH OUT:  5 skin the cat

WOD Monday April 28, 2014

WARM UP:  10 min

Row 200 m

10 walking lunges

10 back squat (PVC/Bar)

pendulum walk

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

MOBILITY: Couch Stretch

SKILL/STRENGTH: 5 min to practice and warm up High Hang Squat Clean

10 min EMOM 1 High Hang Squat Clean (90% max)

WOD:  "Bring Sally Up/Bring Sally Down"  (Flower by Moby)

Back Squat (135/95)

When song says Bring Sally Down, go to bottom of squat and hold, when says Bring Sally Up, come to the top and hold.

***If you drop the bar, 10 burpees for each drop at the end of the song

CASH OUT:  accumulate 90 sec hand stand hold

WOD Saturday April 26, 2014

WARM UP:  10 min

cherry pickers

20 mtn climbers

5 kipping swings

10 Deadlift (PVC, bar)

200 m run

MOBILITY: Piriformis Smash

WOD: W/ a partner

10 Rounds

8 Deadlift (avg bodyweight of the pair)

8 Box Jumps (20/14)

8 Situps

Run 200 m

1 partner completes a set of deadlift box jump situps, then the run is done together.  Total each partner will complete 5 sets of the movements 

and 10 runs.

Resting partner holds plank. Each plank drop is 2 burpees, complete all burpees at end of wod.

WOD Friday April 25, 2014

WARM UP:  400 m Run

20 front squats (PVC/Bar)

bear crawl

MOBILITY: Hip Opener at rig

SKILL:  Front Squats- 5 (50%), 5(55%), 8(65%), 8 (65%), 8 +(65%)  E2MOM

WOD: “Coe”

10 RFT

10 Thrusters (95/65)

10 Ring Push UPs

Level B:  10 RFT 8 Thrusters (75/55)  8 Push Ups

Level C:  10 RFT  5 Thrusters (55/35)  5 Push Ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD Thursday April 24, 2014

WARM UP:  10 min

20 double unders

10 Shoulder to overhead (PVC, bar)

10 jumping lunges

10 inchworm pushups

10 leg swings

MOBILITY: Bottom of foot smash

SKILL:  Clean and Push Jerk, clean and split jerk R foot, clean and split jerk L foot, work to heavy set, find wod weight

WOD: “Gwen”

15-12-9

Clean and Jerk ( sets must be unbroken reps, choose a weight that you can get through the entire set w/o dropping the bar- no hand adjusting at the bottom)  Rest as long as needed between sets

You get to choose the weight, and you are to use the same weight for all three rounds. Once you start a round you must NOT PAUSE when the bar is on the ground. Touch-and-go only. If you must rest, re-set your grip, whatever, you need to do it before the weights hit the deck. Any of this can be done in the front rack position, or bent over with the bar resting on your thighs.

LADIES ONLY CLASS:  7:30 PM- 
Group warm up:  Indian Jumps, Russian Twister Circle, Junk Yard Dog

WOD: Partner Musical Clean and Jerks

GAME:  Tug of War

WOD Wednesday April 23, 2014

WARM UP: 10 min AMRAP

spiderman walk

10 banded pass throughs

10 KBS

10 leg lifts

run 100 m

MOBILITY:  Psoas Smash

SKILL:  L-sit 25 sec on 10 sec off- 6 rounds, dips 3 x 5

WOD: 3 Rounds

25 Burpees

25 V-ups

25 Lunges w/ plate in front  (45/25)

WOD Tuesday April 22, 2014

WARM UP: 10 min AMRAP

Cherry Pickers

Row 200 m

10 situps

10 wall balls

5 push ups

MOBILITY: Banded Shoulder Pull Downs

SKILL/STRENGTH:  OHS, find 3RM 10 min

WOD:  "The Grimey"

3 Rounds for Reps

1 min max OHS (75/55)

1 min max wall balls (20/14)

1 min max Russian twisters (20/14)

1 min max Pull Ups

1 min max HSPU

Rest 1 min

WOD Monday April 21, 2014

WARM UP:  10 min AMRAP

20 double unders (attempts)

10 air squats

10 straight arm push ups

10 hang cleans (PVC, bar)

5 TTB

MOBILITY:  Lower calf smash 

SKILL/STRENGTH:  Power Cleans- 10 min to find heavy single

WOD:  "Boston Marathon Tribute"  (from 4/16/13)

3 RFT

400 m Run

15 KBS (55/35)

13 Power Cleans (115/75)

26 Goblet Squats (55/35)

8 CTB Pull Ups

8 Wall Balls (20/14)

8 TTB

WOD Saturday April 19, 2014

WARM UP:  10 min AMRAP

100 m run

15 situps

bear crawl

5 kipping swings

cherry pickers

MOBILITY:  Banded Hamstring Openers

WOD:  "Burn your aggression"  Teams of 3

Run 3 miles w/ ball (20/14)- divide it up however you want, only one person runs at a time

Partner 1:  running

Partner 2:  sledge hits

Partner 3:  Goblet squats (55/35)

The runner is the rabbit, when they come back, everyone rotates, score is total sledge hits and goblet squats, and the time finished with the running.

Example:  You may divide it up into 24 200 m runs, 12 400 m runs, or 6 800 m runs. It is up to the team to decide and keep track of the runs.

WOD Friday April 18, 2014

WARM UP:  10 min AMRAP

200 m row

pendulum walk

10 banded pass throughs

10 strict press (PVC, Bar)

10 deadlift (PVC, Bar)

10 Back squat (PVC, bar)

MOBILITY:  Hanging Thoracic Opener

WOD:  "The CrossFit Total"

1 RM Strict Press

1 RM Back Squat

1 RM Deadlift

WOD Thursday April 17, 2014

WARM UP:  10 min AMRAP

Walking quad stretch

20 double unders

10 air squats

10 ring rows

10 leg swings (side to side)

MOBILITY:  Lat Smash 

SKILL/STRENGTH:  Squat Therapy 5 EMOM x 10 min

WOD:  "Rowling" (teams of 3) 25 min AMRAP

Partner 1 rows 100 m - 

If you stop less than 10 above or below 100m (between 90 and 110),  your team performs 

EVEN:  Mountain Climbers (2 ct)

ODD:  Medicine Ball Cleans 

(Example:  you stop rowing, counter ends at 94, which is 6 away from 100- you and your team perform 6 mountain climbers)

If you go over 10m or under 10 m, your whole team must run 100 m together.

If you get it to stop exactly at 100, all other teams but yours must run 100 m

Continue rotating through partners for the row.  Score is # mtn climbers, # MBC performed.

WOD Wednesday April 16, 2014

MOBILITY:  Pec Smash

Warm Up:  10 min AMRAP

spiderman walk

200 m row

10 Push Press (PVC, bar)

10 wall touch

10 KBS (work up to WOD weight)

SKILL/STRENGTH:  Push Press, 5 x 5- find 5 RM E2MOM

WOD:  "Hot Box"

21-15-9-6-3

Burpees

KBS (55/35)

Push Press (95/65)

WOD Tuesday April 15, 2014

MOBILITY:  Banded Shoulder openers

Warm Up: 10 min AMRAP

50 m sprint

pendulum walk

10 banded squats

10 russian twisters

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

WOD:  "Barbara"

40 min time cap

5 Rounds

20 Pull Ups

30 Push Ups

40 Sit ups

50 Air Squats

Rest 3 min

Scaled:

"Half-Barbara"

5 Rounds

10 Pull Ups

15 Push Ups

20 SitUps

25 Air Squats

Rest 2 min

WOD Monday April 14, 2014

MOBILITY:  Trap Smash

Warm Up: 10 min AMRAP

Cherry Pickers

10 banded pass throughs

10 High Hang snatch (PVC, bar)

row 200 m

5 wall balls

SKILL/STRENGTH: 

Snatch- 2-2-2-2-2-2 E2MOM

WOD:  "Main Site Monday (Jan1, 2013)"

5 RFT

10 TTB

10 Power Snatch (75/55)

10 wall ball (20/14)

WOD Friday April 11, 2014

MOBILITY:  Tricep origin smash

Warm Up:  10 min AMRAP

10 wall touches

200 m row

10 deadlift (PVC, bar)

10 banded good mornings

10 banded pass throughs

SKILL/STRENGTH:  Deadlift 5x10 (60% max)

WOD: "The Buck"

16 min AMRAP

12 Deadlift (135/95)

8 Box Jump (24/20)

4 Thrusters (135/95)

WOD Thursday April 11, 2014

MOBILITY:  Psoas smash w/ kettlebell

Warm up:  10 min AMRAP

100 m run

5 burpees

pendulum walk

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

10 goblet squats

SKILL/STRENGTH:  8 min EMOM

10 Double Unders (or attemps), hold plank rest of minute

WOD:  "Annie"

50-40-30-20-10

Double Unders (x3 singles)

Sit Ups

CASH OUT:  400 m run for time

WOD Wednesday April 9, 2014

MOBILITY:  Hanging Thoracic Opener

Warm Up:  10 min AMRAP 

Carioca

10 foot position drills

10 cleans w/ pvc, bar

10 kbs

row 150 m

SKILL/STRENGTH:  Find 3 RM Hang Clean, 10 min

WOD:

Row 30 calories

10 Squat Cleans (135/95)

30 KBS (55/35)

20 Hang Cleans (135/95)

30 Pistols

30 Power Cleans (135/95)

WOD Tuesday April 8, 2014

MOBILITY:  Banded Hip Opener

Warm Up:  10 min AMRAP

15 double unders

cherry pickers

10 banded pass throughs

10 air squats

5 pull ups

SKILL/STRENGTH: 

Muscle Up Skills/ Ring Dip Practice

WOD: 12 min AMRAP

30 wall balls

20 Double unders

1 Ring Muscle Up  (2 pull ups/2 dips)

WOD Monday April 7, 2014

MOBILITY:  Piriformis Smash

Warm Up:  10 min AMRAP

10 back squats (bar)

spiderman walk

10 wall balls

row 200 m

10 lateral lunges

SKILL/STRENGTH: Back Squat 10-10-10-10-10+ (60% 1 RM)

WOD:  "Main Site Monday"

3 RFT

500 m Row

21 Burpees

400 m Run

WOD Saturday April 5, 2014

MOBILITY:  Lower calf/achilles smash w/partner

WARM UP:  10 min AMRAP

Run 100 m

5 burpees

bear crawl

5 wall balls

10 air squats

WOD:  2 Rounds (working w/ a partner)

3 min per station (no break)

Med Ball Sit Ups- partner style (20/14)

Box Jumps (24/20)

Front Squat (115/75)- from rack (5 at a time)

Russian Twisters (20/14) (10 at a time)

WOD Friday April 4, 2014

MOBILITY:  Bottom of foot smash

Warm Up:  10 min AMRAP

15 double unders 

10 lunge steps

pendulum walk

10 inch worm push ups

10 banded pass throughs

10 wall touches 

SKILL/STRENGTH:  Double Unders 5 min flight simulator 1-5-10-15-20-15 etc.

WOD: "Paul" (25 min Cap)

RX: 

5 RFT

50 double unders 

35 KTE 

20 yd oh walk (185/135)

Level B:

5 RFT

50 double unders (x3 singles)

35 KT (anywhere on tricep)

20 yd OH walk (115/75)

Level C:

5 RFT

150 singles

35 leg lifts

20 yd OH walk (45/25 plate)

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

WOD Thursday April 3, 2014

MOBILITY:  Adductor smash- pre wod

QL Smash POST wod

Warm Up:

10 min AMRAP

row 200 m

Walking quad stretch

5 burpees

3 pull ups

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

SKILL/STRENGTH:  

1) Snatch drills w/ PVC- 20 movements from above knee to hip and back to knee, repeat 20 more w/ bar

2) Muscle Snatch (high hang) 20 w/ PVC, then 20 w/ bar

3) 10 min Power snatch- Hang snatch- work up to heavy set (not max) 

WOD:

10 min AMRAP 

8 Hang Snatch (95/65)

6 Pull Ups

WOD Wednesday April 2, 2014

MOBILITY:  Banded Hip Openers

Warm Up:  10 min AMRAP

10 wall lean running position drills

spiderman walk

10 banded squats

10 jumping jacks

10 box jumps

SKILL/STRENGTH:  Clean Drills w/PVC

WOD:  5-4-3-2-1

500 m row, 400 m run, 30 air squats, 20 box jumps, 10 push ups

Rest 5 min , THEN

4 min to do 20 of 1 of the following(Scale appropriately):

power cleans (115/75)

Squat cleans (115/75)

Hang Cleans (115/75) 

Rest 2 min, THEN

4 min to do 20 of 1 of the following:

HSPU

KTE

Ring Dips