CrossFitWOD

Triple Threat

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Stacy

Outdoors Primarily

Warm-up
EMOM 6
-12 Kneel To Stand with BB in Front Rack Position**
-50 Double Unders or 70 Singles
Prison Squat Hold

*Scale with no Barbell, Barbell on Back or Hands in Prison Position

Mobility
Quad rolling and Stretching
Shoulder Rolling

Strength
E2MOM12
3 Thrusters

WOD
120 Double Unders
40 Back Squats 135|95
20 Shoulder to Overhead 135|95

Level 2- 115|75
Level 1- 95|55
ADV – 240 Double Unders. 155|105

Coaches Note – Choose a weight where you can do the Back Squats in no more than 3 sets.

Extra Work
For Time
400 meter Run
18 Muscle-Ups
400 meter Run
15 Muscle-Ups
400 meter Run
12 Muscle-Ups
Time Cap: 18 minutes

*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap .
Scale Ring Muscle Ups to 12-10-8 or 9-7-5 or 7-5-3
Sub in Bar Muscle Ups or 2x C2B




Sunday Scramble

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Toby

Warm Up
200m Run
5 Crab Walk Front to Back
10 SA KB Swing R
5 Duck Walk Front to Back
10 SA KB Swing L
5 Mechanical Bear Crawl Front to Back
200m Run

Mobility
Quad Rolling
Couch Stretch

Strength
E2MOM12- 5 Reps each side
Front Rack Reverse Lunge

WOD
400m Kettlebell Carry 2|1.5
40 Kettlebell Lunges
60 Kettlebell Swings
40 Kettlebell Goblet Squats
400m Kettlebell Carry

Level 3 – 1.5|1
Level 2- 1|0.75
Level 1 – 0.75|0.5




Layer Cake – Complementary PT Sessions today & Wednesday

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Chris

Complimentary PT Session

Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on Saturday 8/15 from 8-10:30am & Wednesday night from 3-730. Sign up on ZenPlanner or email [email protected]

Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, motor control, strength, & flexibility. Based on these findings, the physical therapist will give you an opinion on the best path of treatment.

You can reserve an appointment HERE

Outdoors Primarily
Warm-up
400M run

Then

2 Rounds
:30 Work/ :10 Rest and Rotate
With Sliders
-Body Saw
-Lateral Lunge Right Side
-Lateral Lunge Left Side
-Pike Up (scale with Knee Tuck
-Hamstring Curl

Mobility
Chest Opening with a Barbell
Trap Smash

WOD
600m Run
30 Power Snatches 95|65
50 Burpees

Rest 2 Minutes

600m Run
20 Power Snatches 115|75
50 Box Jumps

Rest 2 Minutes

600m Run
10 Power Snatches 135|95
25 Burpee Box Jumps

Level 2- 75|55, 95|65, 115| 75
Level 1- 55|35, 65|45, 75|55
ADV – 115| 75, 135|95, 155|105




Friday Freedom – Complementary PT Session

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Terry

Complimentary PT Session

Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on Saturday 8/15 from 8-10:30am & Wednesday night from 3-730. Sign up on ZenPlanner or email [email protected]

Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, motor control, strength, & flexibility. Based on these findings, the physical therapist will give you an opinion on the best path of treatment.

You can book your appointment HERE

Indoors Primarily

Warm Up
In 3:00
200M Run
14/10 Push-Ups with Feet on med ball
AMRAP Medball Hamstring Curls

1:00 Rest

In 3:00
200M Run
7 Single Leg Med Ball Deadlift Each Leg
AMRAP Knee Tucks or V-Ups with laces on medball

Mobility
MB Seated Glute Stretch
MB Thoracic Spine
MB Prone Kneeling Chest Stretch
MB Kneeling Lat Stretch

Accessory
30s Work:10s Rest
Medicine Ball Sit-ups
Russain Twists
Plank with forearms on ball
Knee tucks with the feet on the ball
Alternating Medball V-ups

WOD
2 Rounds

In 5 Minutes Complete
30/25 Calorie Row
20 Wall Balls 20/14
Then AMRAP
Push-ups

Rest 1 Minute

In 5 Minutes Complete
30/25 Calorie Row
20 Wall Balls
Then AMRAP
Deadlifts 225|155

Rest 1 Minute

L2 –185|125
Level 1- 25/20 Cal Row, 135|95
ADV – 40/30 Cal Row, 30lb MB, HSPU’s

Outdoor WOD
2 Rounds

In 5 Minutes Complete
400m Run
20 SA DB Thrusters 20/15 (10 each arm)
Then AMRAP
Push-ups

Rest 1 Minute

In 5 Minutes Complete
400m Row
20 SA DB Thrusters 20/15 (10 each arm)
Then AMRAP
Deadlifts 225|155

Rest 1 Minute

L2 –185|125
Level 1- 300m Run,135|95
ADV – 30|20 lb DB, HSPU’s

Extra Work
EMOM12
ODD – Bench Press
5 Reps – 31×1
Even – 1 Legless Rope Climb

ADV – 1 L-Sit Rope Climb




Heavy Hands

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Barry & Cris

Indoors Primarily

Warm Up
3:00 Jump Rope
-Singles
-Alternating Feet
-High Knees
-Butt Kickers
-Double Under attempts

Then

2 Rounds
1:00 Each
-Duck Walk Forward and Back (Round 2 with PVC overhead)
-Arch Snap To Hollow
-Behind the neck strict press (round 2 switch to push press)
-Pass Throughs (2nd Round Around the worlds)

Strength
E2MOM10
5 Overhead Squats

ADV
1 Heaving Snatch Balance
4 OHS

WOD
50 Double Unders
20 Overhead Squats 115|75
20 Toes to Bar
100 Double Unders
20 Toes to Bar
20 Overhead Squats
50 Double Unders

Rx+ 100-150-100 Double Unders; 30 Reps of OHS & T2B
Level 2 – 95|55
Level 1 – 75|35
ADV – Heavy Rope, 135|95, 30 Reps of OHS & T2B

OUTDOOR WOD
50 Double Unders
20 Overhead Squats 115|75
40 Sit-ups or 20 V-Ups
100 Double Unders
40 Sit-ups or 20 V-Ups
20 Overhead Squats
50 Double Unders

Rx+ 100-150-100 Double Unders; 30 Reps of OHS & V-Ups
Level 2 – 95|55
Level 1 – 75|35
ADV – Heavy Rope, 135|95, 30 Reps of OHS & V-Ups




Soap Box

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Julia

Indoors Primarily

Warm-up
2 Rounds
:40 Work/:20 Rest and Switch
-Box Squat with DB in goblet position
Hollow Hold roll to Arch Hold
-Uneven Push Ups with DB

Mobility
Shoulders
Rolling & Stretching
Pigeon Stretch

Strength
E2MOM14
3 Box Squats

Outdoor Strength
E2MOM14
3 Front Pause Squats
*3 Seconds in the bottom

Assault/Rogue Bike WOD
3 Rounds
15 Pull-ups
15/12 Calorie Bike
15 Single Arm Devil’s Press 50|35

RX+ – 20 C2B, 20|15 Cals
Level 2- 40|25
Level 1- 30|15
ADV – 10|7 ‘Bar Muscle Ups, 70|50, 25|20 Cals

Schwinn Bike WOD
3 Rounds
15 Pull-ups
23/18 Calorie Bike
15 Single Arm Devil’s Press 50|35

RX+ – 20 C2B, 30|22 Cals
Level 2- 40|25
Level 1- 30|15
ADV – 10|7 ‘Bar Muscle Ups, 70|50, 37|30 Cals

Outdoor WOD
3 Rounds
15 Barbell Bent Over Rows 95/65
200m DB Run 50/35
15 Single Arm Devil’s Press 50|35

Level 2 – 80|50, 40|25
Level 1- 65|35, 30|15
ADV – 115|80, 70|50

Extra Work
EMOM 12 Full Snatch
Minutes 1-3 – 3 Reps @75%*
Minutes 4-7 – 2 Reps @ 80-85%
Minutes 8-12 – 1 Rep @ 90+ %




Hero WOD “Jack”

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Alex

Outdoors Primarily

Warm Up
2 Rounds
1:00 Each Station/No Rest
-Lateral Up/Overs
-Shoulder Taps with Feet or knees on box
-Figure 8 With KB

Then with KB
2 Rounds
3 Arm Bar Stretch each side
6 Turkish Get Ups

Strength 5-10 mins
Work up to a Heavy/Challenging Turkish Get up

Shoulder Mobility
Thoracic
Shoulder Stretching
Calf Stretching


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push Presses 115|75
10 KB Swings 1.5|1
10 Box Jumps 24|20

Level 2- 95|55
Level 1- 75|35
ADV – Get More Rounds

Extra Work
E2MOM16
3 Heavy Deadlifts
12 GHD Sit Ups




Monday Comin’ In Hot!

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Jim

Outdoors Primarily

Warm-up

10-8-6* (10 Minute Cap)
-Squat Morning
-Strict Press with Feet in landing position for Split Jerk
-Muscle Clean
*100M Run after each round

Strength
E2MOM12
Squat Clean and Jerk
2 Reps

WOD
800m Run
21 Power Cleans 135|95
600m Run
15 Power Cleans
400m Run
9 Power Cleans

Level 2 – 115|75
Level 1- 95|55
ADV – 155|105

Coaches Note – Choose a weight where you can complete 5+ touch and go reps with.

Extra Work
8:00 Ascending Ladder
2 Strict Deficit HSPU 4”|2”
12/10 Calorie Bike
(go up by 2s, Bike stays the same)

L3 – Strict HSPU no Deficit (switch to kipping if/when strict goes)
L2 – Strict HSPU with an AB Mat or Kipping HSPU
ADV – 15/12 Calorie Bike

3:00 Rest

3 Rounds
1:00 Max Distance Handstand Walk
1:00 Rest

L3 – Walk toward wall or Wall Climbs
L2- Push Ups




The Devil’s In The Details

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Stefanie

Outdoors Primarily
Warm Up
400M Run

Then

2 Rounds
:40 Work/:10 Rest
-Jump Rope
-DB Pull Throughs in plank position
-90/90 External Rotation
-Rotate through Is, Ys, Ts, Ws

Mobility
Shoulder Stretching

Strength
E2MOM10
3 Push-press

WOD
Buy-in-
100 Sit-ups

Then
10-9-8-7-6-5-4-3-2-1
Single Arm Snatch 50|35
20 Double Unders after each set

Level 2- 40/25
Level 1- 25/15 Single Unders
ADV-70|50, Heavy Rope




Open Air

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Moni Love

Outdoors Primarily
Warm-up
1:00 Work/:20 Rest and Rotate
-Row Legs Only
-Moon To Sky
-Row Legs and Lean
-Bear In A Box To Front of Mat and Back
-Row Legs Lean and Pull

Then with bands

2 Rounds
With mini bands
– 10 Single Leg Deadlift with band around top of knees and using a barbell
– 5 Kneel Jump To Squat or 10 Jump Squats
– 10 Plank walk outs with a push up (5 in each direction) band around wrists

Mobility
Quad Barbell Mash

WOD
500m Row
21 Front Squats 135|95
500m Row
18 Front Squats
500m Row
15 Front Squats
500m Row
12 Front Squats
500m Row
9 Front Squats

Rx+- 155|105
Level 2- 115|75
Level 1- 95|55

Extra Work
10-8-6-4–2
Ring Muscle Ups
Box Jump Overs x 2 @ 27|24
100M Farmer’s Carry on the dashes 1.5’s|1’s

L4 – 5-1 Muscle ups (24”/20”)
L3 – Bar Muscle Ups or Banded Bar Mups
L2 – Ring Dips x 2
ADV – 30”/27”




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