workout of the day
09.24.2022 Hero WOD with a partner
WOD
"Hildy"
partner workout
one work, one rest
for time
100 cal row
75 thrusters 45/35
50 pull ups
75 wall balls
100 cal row
Background: US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
Warm Up
outside with a partner and a ball
Line drills and dynamic warm up with the MB
WOD
"Hildy"
partner workout
one work, one rest
for time
100 cal row
75 thrusters 45/35
50 pull ups
75 wall balls
100 cal row
Background: US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
The “Hildy” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, May 29, 2016 (160529).
Accessories
3 sets
A. single arm DB press x 10 reps each side
B. barbell bicep curls @2011 x 10 reps
C. banded lat pull downs x 25 reps
09.19.2022
WOD
"Wide Receiver"
21-18-15-12-9
unbroken thrusters 95/65 75/55
*you can rest as long as you need so that each set of thrusters is unbroken
Warm Up
2 sets
200m Run
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Hip flexor hurdles x 5/side https://www.instagram.com/p/B1ewbGLFylu/
Cossack squats x 8/side
KB single side OHS x 4/side
KB single side press in the bottom of the squat x 4/side
Strength
Strict Press
5 sets of 4 reps @ 70%
between sets complete
20 banded lat pull downs + 8-10 push ups
Strict September
2 sets of 15 reps strict pull ups
WOD
"Wide Receiver"
21-18-15-12-9
unbroken thrusters 95/65 75/55
*you can rest as long as you need so that each set of thrusters is unbroken
Cool down
downdog 1:00
prayer stretch 1:00 each side- move your arms to one side, while keeping your pelvis static
candlestick stretch on wall 1:00- focus on the breathing 7-4-8 (inhale, hold, exhale)
09.07.2022
WOD
"Row Ahead"
16:00 EMOM
min 1- row 15/12 cals
min 2- 5-8 strict pull ups
min 3- 1 barbell complex*
*Barbell complex= 8 deadlifts + 6 hang cleans + 4 jerks
RX 115/75
INT 95/65
SC 75/55
Warm Up
Run 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges
20 band pull aparts
Run 300m
Strict September
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
2 sets of 5 strict pull ups
complete these however you can
Strength
Work to a heavy complex in 12:00
1 power clean
1 hang clean
1 jerk
WOD
"Row Ahead"
16:00 EMOM
min 1- row 15/12 cals
min 2- 8-10 TTB or hanging knee raises
min 3- 1 barbell complex*
*Barbell complex= 8 deadlifts + 6 hang cleans + 4 jerks
RX 115/75
INT 95/65
SC 75/55
06.28.2022
WOD
"Maverick"
12:00 AMRAP
6 deadlifts 155/105 115/85 95/65
6 hang power cleans
6 front squats
Warm Up
2 sets
Run 200m
20 steps DB death march
5-7 reps scap push up to downdog
5-7 reps each side Cossack squats
Strength
A. Sumo Deadlifts
5 sets of 3 reps
build load
B. banded hamstring curls x 30 reps
WOD
"Maverick"
12:00 AMRAP
6 deadlifts 155/105 115/85 95/65
6 hang power cleans
6 front squats
Accessory Training
3 sets
banded lat pull downs x 30
band pull aparts x 30
rest as needed
05.03.2022
WOD
"Dead Sprint"
21-15-12-9-6
deadlifts 225/155 185/125 155/105
Run 100m between sets
time cap 15:00
Warm Up
2 rounds
100m run
5 x wall slides
10 x push ups
100m run
10 x glute bridges
20 x chest pass MB throws to wall
Strength
A. bench press
4 sets of 5 reps @ 70%
B. 5 sets of 10 each
banded lat pull downs
barbell bent over rows
WOD
"Dead Sprint"
21-15-12-9-6
deadlifts 225/155 185/125 155/105
Run 100m between sets
time cap 15:00
04.07.2022
WOD
"Cranked Up"
3 RFT
15/12 cal bike
6 C2B pull ups or pull ups
15/12 cal row
10 burpees
15 thrusters 45/35
6 pull ups or ring rows
Rest 2:00
record each round
Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold
Lats to Fly
A. 2:00 of the 3 position arch- this is for quality, not quantity. Prone with arms and legs extended. Lift the opposite arm and leg each side then lift all limbs together. 1 rep= opposite, opposite, together
3 sets
B. 30 seconds kip swings
C. single arm banded lat pull downs x 15 each side
WOD
"Cranked Up"
3 RFT
15/12 cal bike
6 C2B pull ups or pull ups
15/12 cal row
10 burpees
15 thrusters 45/35
6 pull ups or ring rows
Rest 2:00
record each round
02.01.2022
WOD
Triple Tuesday
9:00 AMRAP
3 bar muscle ups/pull ups
6 TTB or hanging knee raises
9 air squats
Warm Up
2 sets
15/10 cals row
30 air squats (10 narrow, 10 normal, 10 sumo stance)
20 barbell bent over rows
10 alternating leg v-ups
5 inchworms
Mobility
banded lat stretch x 30 seconds each side
wrist warm up- 5-10 reps of each movement
1. fingers pointing back- rock backs
2. fingers pointing forwards- rock backs
3. on the back on hands, finger curl ups
4. staggered hands, rock side to side
5. wrist roll ups
https://www.instagram.com/p/CTXXfvVAJMg/
Strength
jerks
2 push jerks + 1 split jerk
take 15 minutes to build to your heaviest
At Home Strength
3-4 Sets
1. Dual Dumbbell Z Press; 30X1; 6-8/arm
rest 10 sec
2. Dual Dumbbell Push Press; 30X0; 8-10reps
rest 30 sec
3. Pronated Strict Pull Up; 31X1; 5-7reps OR push ups; 31X1
rest 60 sec and back to 1
Primer
9:00 EMOM
min 1- banded lat pull downs with PVC x 20 reps
min 2- narrow stance squats or pistols x 10 reps or 5/side
min 3- hollow hold x 30 seconds
WOD
Triple Tuesday
9:00 AMRAP
3 bar muscle ups/pull ups
6 TTB or hanging knee raises
9 air squats
Triple Tuesday at Home
9:00 AMRAP
5 candlestick rolls to a sit up or to a jump up (like a get up we do in class)
7 V-ups
9 air squats