07.31.2023

Strength
Every 3:00 for 5 sets
20 DB box step ups- dual DBs as heavy as you can do these unbroken


WOD
Helen
3 rounds for time
400m run
21 KB swings 53/35
12 pull ups

06.14.2023 Girl WOD Nancy

Strength
try 3 sets of the complex as warm up
then 8 sets
every 2:00
clean lift off with 2 second pause at knee
power clean
power jerk
set 1-3@ 75%
set 4-6 @75-80%
set 7-8@ 82+%


WOD
"Nancy"
5 rounds for time
Run 400m
15 overhead squats 95/65

12.09.2022 "Gwen"

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




Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.






Strength
A. power clean with a 2 second pause at the knee + clean
5 sets
set 1-2 @65%
set 3-4 @70%
set 5 @ 75%

B. 5 sets of 1 clean & jerk
start at your 75% and build

WOD
"Gwen"
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets

With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Score is the weight used for all three unbroken sets.

08.03.2022

Warm Up
Thoracic flow
https://www.instagram.com/p/CMu-DT1lE_g/
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone swimmers


Hip flow
4 reps each movement
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot




Strength
Every 90 seconds for 5 sets
1 front squat @ 85%



WOD
"Fran"
21-15-9
thrusters 95/65
pull ups


Accessory Set
2-3 times
10 deadbugs
10/side Turkish sit ups
side plank x 30 seconds/side

05.18.2021 "Ingrid"

Warm Up
2 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds




Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

Primer for snatches- 3 reps of each movement
snatch grip deadlift
muscle snatch
overhead squat
snatch push press
snatch balance
hang power snatch
snatch from below the knee




WOD
"Ingrid" a new girl wod from CrossFit
10 rounds for time
3 power snatch
3 burpee over the bar
135/95

Post WOD carries
heavy KB or DB carry 4- 6 reps 50m

01.19.2021

Warm Up
Hot Start
10-8-6-4-2
goblet squats
KB swings
KB sumo deadlift
KB overhead hold in your square x 30 seconds each side

Strength
3 sets of each
A. Rear foot elevated split squats x 8/side @2111
B. frog pumps x 1:00
then
C. banded deadlifts x 10 @45% your max + band tension
D. KB bottom up press x 8/side



WOD
"Ellen" - new girl workout from CrossFit
3 rounds for time
20 burpees
21 DB alternating snatches 50/35
12 DB thrusters 2x50/35

Intermediate
3 Rounds for Time
20 Burpees
21 Alternating Dumbbell Snatches (35/20 lb)
12 Dumbbell Thrusters (2×35/20 lb)

Beginner
3 Rounds for Time
10 Burpees
12 Alternating Dumbbell Snatches (20/10 lb)
9 Dumbbell Thrusters (2×20/10 lb)

12.17.19 'Jackie'

Warm up
Row/ Bike 500m

Hawaiian squats x 8 reps per side  https://youtu.be/Ya7sdSAt1Hg
psoas march with mini-band around feet x 10 per side
reach thrus x 30 seconds
Russian baby makers x 30 seconds
wall sit and press with dual KBs- light x 10 reps https://www.instagram.com/p/Bn_-S88jY-B/


Mobility:
https://www.instagram.com/p/BrBSeNeAZHa/

A.  external rotation row & press x 3 sets of 5 reps
https://www.instagram.com/p/B4i2XqjAo5v/
B.  prone hurdles x 10- shoulders
C. hip hurdles x 10 each side
D. ring face pulls x 10



WOD
Jackie
For Time
1000m row
50 thrusters  45/35
30 pull ups
*stagger the start so everyone gets a chance at the rower first


Post WOD
Sandbag + farmer carry Finisher  Wreckbag= 70/50  KBs= 2/1.5 pood
3 sets
6 wreck bag squats with bag on the right shoulder
6 wreck bag squats with bag on the left shoulder
6 wreck bag back squats
6 wreck bag front squats- racked in your arms
100 feet farmer carry with heavy KBs each hand