10.28.2023

Primer
6:00 EMOM
min 1- 3 power cleans- building load 
min2- 5 inchworms + scap push up + cobra stretch


WOD
"Invisible"
with a partner- you go, I go
40 rounds for time
3 burpee pull ups
2 power cleans 155/105  135/95  115/75
1 wall walk

07.15.2023 Partner WOD

 Mobility- 10 reps of each movement
1. Y raise superman lift
2. prone swimmers
3. cat/camels
4. thoracic rotations
5. reverse lunge + reach
 
 
WOD
"Out of Hand"
with a partner
24 rounds for time
you go, I go
2 sandbang ground to over the shoulder
2 burpee pull ups
2 wall walks

04.04.2023

Wendler Week 4- deload
Strict press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD
"Jelly Legs"
20:00 EMOM
min1- front squats x 4 reps @70-75%- taken from the ground if you can
min 2- burpee pull ups x 6 reps  or scale to burpee target touch
min 3- row 200m
min 4- rest

12.06.2021

Warm Up
10 minute flow
50 feet waiter carry each arm
50 feet suitcase carry each arm
3 Turkish get ups each arm
5 single arm OH squats each arm



Working on great squat form
3 x 10 reps plate squats- we are looking for
1. chest up
2. below parallel
3. flat feet
4. full hip extension at the top

3 x 8 calf eccentrics- on top of a plate, 2 feet up, 1 foot lowering so heel touches the floor


Strength
snatch
5 sets of 1 high hang snatch @50-55%
5 sets of 1 hang snatch @ 60-65%
5 sets of 1 snatch @65-75%

WOD
"Something Like That"
For Time
40 alternating DB snatch 50/35
30 box jump overs 24/20"
20 burpee pull ups

09.02.19 Labor Day 8 and 9am ONLY "Rankel"

Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above


Hero WOD

Rankel


AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.


The "Rankel" Hero WOD was first posted on crossfit.com as the workout of the day for Friday, January 7, 2011 (110107).


Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min