07.14.2023 Member of the Month- Jaime

Gymnastics Shapes
1.  hollow hold
2. arch hold
3. planche
4. hollow hold on rig with kipping swings
 
Push Up Skills
1. 30-60 second elbow plank
2. hi lo plank x 8 each side
3. elevated push ups or eccentric push ups
4. full push ups 3 sets of 8 reps
 
 
 
WOD : Los Kuarenta / The forty’s 
4 rounds 
400 m run
10 cleans (Rx: 95/65)
10 pull ups 
Cash out: 40 bar-facing burpees

05.16.2023

Mobility
1:00 wrist stretches- forward and backward rocks
banded lat stretch x 30 seconds/side
barbell overhead hold x 30 seconds- light load 
 
 
 
Strength
Wendler week 2 cycle 3
Strict Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
Masters Semi-Final wod
5 x 2:00 on/ 1:00 off
7 deadlifts
5 cleans
3 shoulder to overhead
start at the top of the wod every 2:00
RX 155/105
IN  115/75
SC  75/55

02.18.2023 CrossFit Open 23.1

TEST VARIATIONS
Tiebreak Time
Tiebreak Time
23.1: (14.4 REPEAT)
Complete as many reps as possible in
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀14-lb ball to 9-ft target, 95-lb cleans
♂20-lb ball to 10-ft target, 135-lb cleans

Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans
♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54)
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar
pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar
pull-ups

Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans
♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-over-bar
pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chin-over-bar
pull-ups

Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+
♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

01.13.2023 Open 13.2 redo

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans
 
 
Strength
Cleans and pulls

A. 3-position cleans (high hang, hang, floor)   https://youtu.be/omg6sIZLEt0
3 sets @ 60% 65% 70%

B. 6 sets of cleans
set 1-2 2 reps @ 75%
set 3-4 1 rep @ 80%
set 5-6 1 rep @ 85%


C. 3 sets of 2 reps clean pulls @ 90-100%  https://youtu.be/VF-hqxyLly4



WOD
CrossFit Open 13.2 
10:00 AMRAP
5 shoulder to overhead 115/75  95/65
10 deadlifts 115/75  95/65
15 box jumps 24/20"

04.12.2022

Warm Up
2 sets
1:00 cardio
5 each side DB windmills
10 Cossack squats
10 barbell front squats
30 second child's pose with shoulder variation


Strength
4 sets

2 power cleans + 2 cleans + 2 front squats
60%, 65%, 70%, 75%


4 sets
clean deadlifts x 2 reps @ 90-100%



WOD
"Getting Low"

5 rounds for time
15 TTB
30 DUs
6-5-4-3-2 squat cleans- build load starting at 60%
Rest 90 seconds

12-19-2020

Warm Up
3 rounds
8 DB halos- 4 each direction
6 DB sumo deadlift high pulls
4 burpees over the DB
2/side DB muscle snatch
30 seconds deep squat hold


The 12 Days of Shutdown
1. manmaker
2. cleans
3. thrusters
4. snatch
5. front squat
6. rows-bent over
7. push press
8. sumo deadlift high pull
9. step ups
10. OHS
11. KB swings
12. devil's press

** this is done like the song The 12 Days of Christmas**

1 manmaker

2 cleans + 1 manmaker

3 thrusters + 2 cleans + 1 manmaker

keep adding days

https://www.instagram.com/p/B35ISn7FSEQ/
10 reps of each exercise- green or blue mini-band
1. Clam Shell Side Plank Hip Thrusts- band below the knees
2. Abduction Bias Hip Thrust- band above knees from the bench or box
3. Band Walk Squares- band around ankles- only do 3 walks around the box each direction
4. Banded Donkey Kick Backs- band above the knees

10.17.2020 Hero WOD "Mote"

Warm Up
3 sets 
Kneeling to tall kneeling push press x 5 each side  https://www.instagram.com/p/CBvsvPgFJU3/
tall plank knee to elbow x 5 each side
KB half kneeling windmill x 5 each side

reach thrus x 5 reps- https://youtu.be/HTIvqzYOEbg

Mobility:  thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/
1.  Quadruped thread through pull away from the ground x 5/side

2.  Quadruped shoulder blade movement x 10 reps

3.  Quadruped lat stretch x 5/side

4.  Modified pigeon with rotation x 5/side

Barbell Warm up- 3 sets

empty bar, add light load for sets 2 & 3

5 clean grip RDLs

5 hang power cleans

5 push press

Mote
AMRAP in 20 minutes
8 Deadlifts (155/105 lb)
10 Power Cleans (155/105 lb)
12 Shoulder-to-Overheads (155/105 lb)
200 Single-Unders


Background: This Hero workout is dedicated to Staff Sgt. Sky Mote, 1st Marine Special Operations Battalion, USMC, who was killed in action on August 10, 2012, in Helmand Province, Afghanistan, when a rogue Afghan dressed as an Afghani police officer opened fire inside the tactical command area.During the attack, SSgt Mote exposed himself to more gunfire in an attempt to draw attention away from his fellow Marines and distract the shooter.“In his final act of bravery, he boldly remained in the open and engaged the shooter, now less than five meters in front of him,” MARSOC officials said in a release. “He courageously pressed the assault on the enemy until he received further wounds and fell mortally wounded.”Staff Sgt. Sky Mote posthumously received a Navy Cross for his actions.

The workout was designed by Coach Jason Shand of CrossFit Kent Island @crossfitkentisland (Stevensville, MD, USA). He shared, “About a month ago, I programmed the CrossFit Mainsite workout “Nukes” for the gym. As I was reading about Matthew “Nukes” Manoukian in preparation for class, I came across the story of his death. Both Nukes and Mote were incredibly heroic on that fateful day and both were posthumously awarded the Navy Cross. I searched for a Hero WOD that honored Mote, since there was a well-known workout to honor Nukes but I could not find one. So I came up with this.”

The rep scheme signifies the date of Mote’s death, 8-10-12.