WOD Friday August 1, 2014

WARM UP: 7 min

200 m run

5 box jump overs

spiderman walk

5 wall balls

10 pass throughs (band or pvc)

MOBILITY:  Piriformis Smash

SKILL/STRENGTH:  Mobility

WOD:  “Kelly” (30 min CAP)

5 RFT

Run 400 m

30 Box Jumps (24/20)

30 Wall Balls (20/14)

WOD Thursday July 31, 2014

WARM UP: 8 min 

5 burpees

run 400 m

bear crawl forward and back

15 jerks (split or push)- (PVC/bar)

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

MOBILITY:  Banded Shoulder Openers

SKILL/STRENGTH:  Find 1 RM Clean-15 min

WOD:  10 min AMRAP

6 Clean and Jerk (135/95)

12 Lateral Bar Hop Burpees

WOD Wednesday July 30, 2014

WARM UP: 7 min

10 cal row (you choose the damper setting)

20 double unders (attempts)

cherry pickers

pendulum walk

10 lateral lunges

MOBILITY:  Lower Calf Smash

SKILL/STRENGTH:  Front Squat 5(50%) 3(60%) 2(70%) 1(75%) 1(80%) AMRAP (85%)

WOD:  3 RFT  

20 cal row

30 double unders (x4 singles)

400 m run

50 mountain climbers (single count)
http://www.youtube.com/watch?v=E01c0KtzXP4&sns=em

WOD Tuesday July 29, 2014

WARM UP:  8 min

run 400 m

15 strict press (pvc/bar)

15 straight arm raises front (5/2.5- each hand)

15 straight side arm raises (5/2.5 - each hand)

5 strict pull ups

15 air squats

MOBILITY:  Pec Smash

SKILL/STRENGTH:  15 min to set up floor press to WOD weight

WOD:  “Lynne”

5 Rounds for max reps

Bodyweight floor press

Pull Ups (MOD- ring rows)

rest as needed between rounds

WOD Monday July 28, 2014

WARM UP:  10 min

row 200 m

10 grassshoppers 

spiderman walk

10 banded passthroughs

roving plank (across mat and back)

MOBILITY:  Hanging Thoracic Opener

SKILL/STRENGTH: 4 sets unbroken dips, rest 1 min between sets

WOD:  "Main Site Monday"  10/26/11

20 min AMRAP

3 wall walks  (MOD roving plank)

10 up-downs

5 pass thrus

10 grasshoppers (2 ct)

WOD Saturday July 26, 2014

WARM UP:  10 min

Run 200 m

10 pass throughs

duck walk forward and back (20 ft)

20 double unders (attempts)

10 inch worm push ups

Mobility:  Couch Stretch

WOD:  “CrossFit Games 2014 Event 3”

3000 m Row

300 Double Unders (x3 singles)

3 Mile Run

Teams of three, 1 row at a time, 1 jump roping, 1 resting- when all jump ropes and row complete, all run 1 mile together

WOD Friday July 25, 2014

WARM UP:  Sharks and Minnows (7 min)

Mobility:  Bottom foot smash

Skill/Strength:  Deadlift 5(50%) 3(60%) 2(70%) 1(75%) 1(80%) 1+(85%)

WOD:  “CrossFit Games 2008 Event 2”

5RFT

5 Deadlift (275/185)

10 burpees

WOD Thursday July 24, 2014

WARM UP:  10 min

200 m row

10 air squats

10 ground touch, reach

1 set max double unders

5 pull ups

Skill/Strength:  MOBILITY 10 min (QL Smash, Quad roll, Piriformis smash, Banded Adductor opener, Psoas Smash)

WOD:  “CrossFit Regionals 2013 Event 1” “Jackie”

Row 1000 m

50 Thrusters (45/35)
30 Pull Ups

Article on choosing damper setting for rower

WOD Wednesday July 23, 2014

WARM UP:  8 min

400 m run 

walking quad stretch

10 lateral lunges

5 wall balls

spiderman walk

Mobility:  Banded Hip Openers

Skill/Strength:  Snatch drills- 30 High Pulls from hips

30 High Pulls from knees

30 Hang Muscle Snatch (from above knee)- pvc/bar

30 Hang Power Snatch (from above knee)- pvc/bar

WOD:  “CrossFit Games 2009 Event 5”

3 RFT

30 Wallball (20/14)-10’ target
30 Squat Snatch (75/45)

WOD Tuesday July 22, 2014

WARM UP:  8 min

8 box jump overs

Pendulum walk

8 Push Press (PVC/Bar)

8 Pass throughs

8 leg swings (front to back) (each leg)

sprint 50 m x 2

Mobility: Shoulder Rib Fix

Skill/Strength:  10 min 

Even:  Bottom Squat hold 

Odd:  3 Push Press (70% max)

WOD:  “CrossFit Open 12.3”

18 min AMRAP

15 Box Jump (24/20)

12 Push Press (115/75)

9 TTB

WOD Monday July 21, 2014

WARM UP:  10 min

400 m run

10 OHS drill

10 scorpions

10 wall touches

3 kipping swings

Mobility:  Hanging Thoracic Opener

Skill/Strength:  OHS, 15 min to work up to WOD weight

WOD:  “CrossFit Open 11.4”

10 min AMRAP

60 Bar Facing Burpees

30 OHS (120/90)

10 Muscle Ups

MOD:  2 pull ups/2 dips replace 1 muscle up

WOD Saturday July 19, 2014

WARM UP:  10 min w/partner

5 junkyard dog (each)

20 walk lunge w/ ball oh- after each step, twist to side and toss ball to partner.

20 chest pass w/ partner

4 x 20 singles (each - alternate sets w/ partner)

walking quad stretch

MOBILITY:  Banded Hamstring Openers

WOD:  “Pahtnah Chippah”

100 KTE

100 Wall Balls

EMOM alternate spots and each do 6 jumping lunges

when finished - 800 m run together w/ object in hand (med ball, plate, or kb)

WOD Friday July 18, 2014

WARM UP: 10 min partner dice

roll dice even number: buy in is 10 burpees each

odd number:  buy in is 10 walking lunge steps each

the number on the dice tells you how many 50 m sprints to do w/ partner

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH:  Deadlift E2MOM 3(60%), 3(67.5%), 3 x 8(72.5%)

WOD:  5 RFT

10 HR Push Ups

15 Box Jumps (24/20)

20 V-ups

WOD Thursday July 17, 2014

WARM UP:10 min

cherry pickers

10 KBS (warm up to wod weight)

1 set unbroken pull ups

Straight leg march

10 lateral lunges

MOBILITY:  Banded Hip openers at rig

SKILL/STRENGTH:  10 min to work up to heavy set of 3 KB cleans

WOD:  13 min AMRAP

run 200 m

20 KBS (65/45)

CASH OUT:  3 sets

10 side to side leg swings

20 sec hang from rig

WOD Wednesday July 16, 2014

WARM UP:

Run 400 m

10 HR push ups

leg swing front to back 10 each leg

duck walk (f and back 10 m)

15 push press (pvc/bar)

MOBILITY:  Bottom of foot smash

SKILL/STRENGTH:  Front Squat E2MOM  3(60%), 3(67.5%), 3 x 8(72.5%)

Push Press (50%) max  5 min, every 30 sec 1 rep

WOD:  8 min

Even:  Squat hold 30 sec- RX+ 45 sec

Odd:  Max Thrusters (75/55)

WOD Tuesday July 15, 2014

WARM UP: 8 min 

20 mountain climbers

pendulum walk

row max calories in one minute (damper 5-7)

10 dip/drive/shrug/highelbow (pvc/bar)

20 air squats

MOBILITY:  Lower Leg Smash

SKILL/STRENGTH:  10 min Double Under flight simulator (1, 2, 5, 10, etc)

8 min work up to WOD weight for cleans

WOD: 10 min AMRAP

1 Power Clean (185/125)

1 Front Squat (185/125)

40 Double Unders (x4 singles)

WOD Monday July 14, 2014

WARM UP: 8 min

5 push ups

run 200 m

10 goblet squat (warming up for wod weight)

bear crawl forwards and backwards (20 m each way)

20 jumping jacks

MOBILITY:  Forearm Smash and roll

SKILL/STRENGTH:  Strict Press E2MOM 5(50%), 3(60%), 1(70%), AMRAP (75%)

WOD:  CrossFit Poker- 19 min AMRAP

Heart- Strict Press (75/55)

Club- burpees

Spade-Goblet Squat (55/35)

Diamond- Leg Lifts

JOKER- 400 m Run w/ med ball

WOD Friday July 11, 2014

WARM UP:  8 min "Team Object Transfer"

Divide class into groups of 2 or 3

3 rounds

Each group has the same amount of objects- plates, KB, med balls

At start, one person grabs as much as they can hold and runs to finish, put stuff down, continue until all stuff is transferred- each person must take something and no one can go back for more.  

Dropping stuff- 3 burpee penalty

Losing team of the 3 rounds must duck walk backwards 25 m

MOBILITY: Psoas Smash

SKILL:  Wall balls EMOM 5-10-15-20-15-10-5

If you do not make the round, you will owe burpee penalty for each missed wall ball- 

unless someone in class can make up the reps during their set

WOD: 1000 m row for time

Rest 3 min THEN

choose 1 of the following, 4 min to complete

30 HSPU, 30 Pull Ups, 30 Push Ups, 30 TTB, or 10 Muscle Ups

Rest 2 min  THEN

choose 1 of the following, 3 min to complete

30 Power cleans (135/95), 30 box jumps, 30 OHS (95/65), or 30 pistols

Coming soon to a WOD near you!

WOD Thursday July 10, 2014

WARM UP:  10 min 

Monkey climb 2 to the right, 2 to the left

10 lateral lunges

10 ring rows

run 400 m

10 banded pass throughs

MOBILITY: PIgeon Stretch

SKILL:  Rope Climb, Hip to bar attempts, Kipping practice

WOD: 5 RFT

6 Strict Press (95/65)

9 Dips

12 Banded Good Mornings

15 Hip Raises (95/65)

CASH OUT:  Bottom of squat hold for time

WOD Wednesday July 9, 2014

WARM UP:  10 min 

walking quad stretch

10 windmills (reach down, touch hand to opposite foot)

1 set max unbroken double unders  (OR 10 single attempts)

10 deadlift (PVC/bar)

20 air squats

MOBILITY:  Bottom of Foot Smash

SKILL:  Power clean, 10 min to work up to WOD weight

WOD: “OLY Annie”

1 Power clean (185/125) before each set

50-40-30-20-10

Double Unders

Sit Ups

WOD Tuesday July 8, 2014

WARM UP:  10 min total 

5 min round robin row w/ partner 20 calories at a time

THEN 5 min pendulum walk 1/2 rig

straight leg march 1/2 rig

20 scorpions

MOBILITY: KB Adductor Smash

SKILL:  Snatch Skill-10 min (w/ pvc or bar)

30 Ground to high elbow

30 knee to high elbow

30 hip to high elbow

10 sets of ground to high elbow, knee to high elbow, hip to high elbow- unbroken for the three movements

WOD: 12 min clock

2 min Power Snatch (75/55)

2 min Lateral burpees

2 min Hang Snatch (75/55)

2 min Swipers

2 min Squat Snatch (75/55)

2 min bar facing burpees

WOD Monday July 7, 2014

WARM UP:  8 min

run 400 m

pendulum walk

3 kipping swings

10 cleans (pvc/bar)

10 push press (pvc/bar)

MOBILITY: Side Rib Smash

SKILL:  Mobility

WOD: “Bear Complex”

5 Rounds-

7 Sets

Power Clean, Front Squat, Push Press, Back Squat, Push Press (add weight each set, with good form- build to max set)

Hand does not come off bar for the 7 sets.

Rest as needed between rounds

1) Start LIGHT, rest as needed between sets- hands do not come off bar, rest in front rack or w/ bar on back if needed.

2) When bringing bar back OH, land on traps, not spine

3) The press OH is push press, not jerk, so be mindful of this.

4) Watch this video for WOD demo 

5) I'm sorry to be missing this one

WOD Thursday July 3, 2014

WARM UP:  8 min 

Dodgeball

MOBILITY: PEc opener at rig, pec smash

SKILL:  Double Unders 10 min for max sets unbroken

based on your skill level choose sets of 1, 2, 5, 10, or 20

Score is number completed sets

WOD: “Jacqie’s Dream”

20 burpees ,2 KBS(55/35)

18 burpees, 4 KBS

16 burpees, 6 KBS

14 burpees, 8 KBS

12 burpees, 10 KBS

10 burpees, 12 KBS

8 burpees, 14 KBS

6 burpees, 16 KBS

4 burpees, 18 KBS

2 burpees, 20 KBS

WOD Wednesday July 2, 2014

WARM UP:  10 min

800 m run THEN

10 TTB

pendulum walk

10 goblet squat (warm up to skill weight)

30 bicycles

MOBILITY:  Forearm smash

SKILL:  10 min EMOM Even:  Lsit 10 sec on, 20 off (do 2/min), Odd:  Goblet Squat (55/35) x6

WOD: 75 Body Complex Progressions 

(Air squat, push up, sit up, superman, tuck jump)

THEN:

80 Russian Twisters (single count)

10 strict TTB