03.23.2023

Primer
A.  touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there
 
 
 
Strength
 Wendler week 2
back squats
3 reps @ 70%
3 reps @ 80% 
3+ reps @ 90%

 
 
Accessories
2 sets
A. hollow rocks x 20-30 seconds
B. banded hamstring curls x 30 seconds
C. supermans x 20-30 seconds

WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
 
 
Accessory WOD
10-20-30
Russian twists
hanging shoulder shrugs

05.04.2021

Warm Up
3 rounds
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls



Strength: strict press
4 reps @ 65%
3 reps @ 70%
2 reps @75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90+%
1 rep @ your best

skill: pull up focus
warm up with 30 reps standing hollow pull downs
A. toe assist pull ups 3,2,2,2,2*
B. negative (eccentric) pull ups 5 x(2 x 3 second descend)
today we are going to alternate between A and B
*3 options for toe assist*
1. both fee on box
2. one foot on box
3. both feet on way up and no assist on way down


WOD
"Ham Sandwich"
4 sets- rest 90 seconds between sets
Run 200m
4 devil's press 50/35 35/20
8 DB power cleans 50/35 35/20
16 sit ups
8 DB power cleans
4 devil's press
Run 200m
rest

06.06.18 "Ride the Wave"

Warm Up 2 Rounds:100m Jog 3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats 100m Jog 3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats 100m Jog Half of the Snatch Barbell Warm-Up

First Half – 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses

Second Half – 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches

5 Overhead Squats

Primer: hip flexor strengthening

https://www.instagram.com/p/BjdUTJ-nXJJ/?taken-by=strengthcoachtherapy Let's work on the last 2 exercises in this video

Warm up for all 4 barbell movements and loads then...

WOD Teams of 3 "Ride the Wave" 45 cal row- one person in the team always holds a plank during the row, one rests, one works 60 thrusters 95/65 60 cal row 50 power snatch 115/85 75 cal row 40 front squats 155/105 90 cal row 30 clean and jerk 185/125

05.31.18

Warm Up Bike/row/run 400m 2 Sets: 8 Alternating Tall Kneeling KB Press (4/arm) https://www.youtube.com/watch?v=NRlV-jp6-7U&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=5cf3da5582-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-5cf3da5582-71890815&mc_cid=5cf3da5582&mc_eid=c612bae79b

- immediately into -

8 Tall Kneeling KB Push Press https://www.youtube.com/watch?v=REooQkH6fzI&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=5cf3da5582-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-5cf3da5582-71890815&mc_cid=5cf3da5582&mc_eid=c612bae79b - rest 30sec -

6 reps each side - Pallof Press https://www.youtube.com/watch?v=AS2DxzeQxow

RNT split squat x 8 each side( no weight) https://www.youtube.com/watch?v=8htaPttaaVA

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses behind the head 5 Stiff-Legged Deadlifts 5 OHS

Skill: snatch

3 sets of 3 reps snatch grip push press @ 55-60%

3 sets of 2 reps slow pull snatch @ 55-60%

then.. complete 6 sets of the complex building load starting at 60% 1 rep hang snatch + 1 rep snatch + 1 rep OHS

WOD 12:00 AMRAP 8 hang power snatch 95/65 10 box jumps 24/20" 12 KB swings 53/35

09.20.17 Snake Bite

Important Dates to Remember

September 24th K9 Max hero Dog WOD 9am

September 30th Snatch clinic 2-4pm

October 7th Clean & Jerk clinic 2-4pm

October 28th Barbells for Boobs 9-11am

Warm Up: 2:00 bike/row/run then 2 sets of: 1st time with PVC, 2nd time with empty barbell 10 OHS 5 muscle snatches 5 snatch grip behind the neck presses 5 tall snatches 5 snatch grip stiff-legged DL

Mobility: 20 banded squats- slowly 20 banded clam shells (10each side) 20 banded glute bridges Ankles stretches 1:00 Lat stretches 1:00

Skill:pistols and their progressions Today is Option A: behind- 2 styles (foot down or foot wrap) see video on cfgymnastics instgram both styles require less ankle flexion because leg is behind your body instead of in front 1. start with foot down and successfully balance for 10 pistols on each leg. 2. then try the foot wrap. goal is low and balanced. Try 10 each leg

Skill: OHS finding our 1 RM or today's heavy 5 reps @ 55-60% 4 reps @ 65-70% 3 reps @ 75% 1 rep @80% 1 rep @90% 1 rep @95+% 1 rep @ new heavy

WOD: Snake Bite 21-15-9 squat snatches 95/65 or 75/55 or 55/35 C2B pull ups- sub pull ups or ring rows

05.29.17

Memorial Day Murph WOD and BBQ- come to wod and celebrate our heroes with food and drink.  Grilling starts at 10am.  Bring something to share. Heats of Murph are 8, 8:30, 9 and 9:30am. No other classes are scheduled for today.

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

12.31.16- Friend's Day WOD

Make up Strength/skill WOD: friends day Go visit each CrossFit Friend 1st stop Angie's house 20 pull ups 20 push ups 20 sit ups 20 squats 2nd stop Helen's house 400m row or run 21 KB swings 53/35 12 pull ups 3rd stop Fran's house 15 thrusters 95/65 4th stop Nancy's house 400m row or run 15 OHS 95/65 5th stop Isabel/Grace's house 20 G2OH 135/95 Last stop Kelly's house 400m row or run 30 box jumps 30 wall balls 20/14