12.07.2022

Warm Up
3:00 cardio
10 each side wall supported deadbugs
20 seconds handstand hold on wall
then
2 sets
10 DB high pulls (5/side)
10 dual DB swings
5 donkey kicks on the wall https://youtu.be/xHGMuzvRuzw

mobility for shoulders
A. DB or PVC Cuban Press x 5 reps
B. banded face pulls x 20 reps
C. Y-T-W prone x 6 reps each


WOD
"Devil's Cake Walk"
21:00 EMOM
min 1- 12/10 cals row
min 2- 4 DB devil's press 50/35 35/20
min 3- 13/10 cals bike or 11/8 cals
min 4- 3 wall walks

then at 21:00

2 rounds for time
12/10 cals row
4 DB devil's press
13/10 cals bike
3 wall walks

11.16.2022

Warm up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds



Mobility
15 banded wall slides
30 seconds banded drivers
30 seconds calf eccentrics
5 each side supine press and roll to the side
https://www.instagram.com/p/CdbFHUIAKJW/




30:00 EMOM
"The Devil's Doubles"
min 1- 15/10 cals row or 12/8 cals
min 2- 5-6 reps devil's press 50/35
min3- 10-30 DUs

11.08.2022

Warm Up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds


Strength
"Frozen in the Bottom"
back squats with a 2 second pause
2 x 3reps @55%
2 x 3 reps @65%
1 x 3 reps @ 70%


WOD
"4 Square"
4 rounds for time
5 devil's press 50/35 35/20
3 wall walks
15 box jump overs 24/20"
3 wall walks
5 devil's press 50/35 35/20
Rest 1:00

10.24.2022

Warm Up
2 sets
1:00 jumping rope
banded monster walks x 10 each direction
1:00 bike
banded lateral walks x 10 each direction
single leg support squat and hold x 4 each side @4311- hold onto the rig and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back.



Squatober
banded ankle stretch x 30 seconds each side
slow touchdown squats x 8/side
single leg glute bridges on foam roller x 10 each side



Strength
front squats
5 x 3 reps@ 50% of your BS max
then

super set- 3 times
DB farmers walk 150 feet
Barbell bicep curls x 15


WOD
"GSP"
3 rounds for time
24 wall balls 20/14
12 devil's press 50/35 35/20

04.08.2022

Warm Up
2 sets
10 cals cardio
5 sprawls- burpee, no push up
100 feet double KB overhead carry

2 sets
5 each side perfect stretch
10 barbell Kang squats
30 second handstand hold

Primer https://www.instagram.com/stories/highlights/17887675001361780/
one set
empty barbell RDL + row x 10 reps
silverbacks x 10 reps


Strength
barbell hip thrusts 4 x 8 reps @75% your DL max


WOD

"4EVER"
20 rounds for time
with 2 dumbbells 40/30 30/15
1 devil's press
2 thrusters
3 box step ups 24/20"
4 burpees
*only movement done without DBs is the burpee*

01.08.2022 Partner WOD

Warm Up
Dynamic led by coach
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog

2nd video
1. world's greatest stretch
2. quad stretch
3. hamstring stretch + ankle work
4. modified pigeon stretch
repeat on the other side



WOD
Monster Chipper
partner wod
"I go, You go"
50 Devil's press 50/35 35/20
100 Burpees
200 Air squats
3000m row
time cap 30:00

12.28.2021

Warm Up
2 Rounds:
2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


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/
Wall supported deadbugs x 10 reps each side



Strength
Deadlift week 5
65%x4x8, 65%x8+
leave 2-3 reps in the tank


Pick your Poison
Wodapalooza
18:00 Time Cap
20 rounds
1 devil's press
2 DB thrusters
3 burpees

or
10 rounds
2 devil's press
4 DB thrusters
6 burpees

or
5 rounds
4 devil's press
8 DB thrusters
12 burpees

RX 50/35 SC 35/20