02.18.2022 Member of the Month WOD

Warm Up


200m row, bike or ski
3 x DB complex

200m row, bike or ski
10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI

200m row, bike or ski
3x DB complex

**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).


Mobility
IYTs prone x 10 each letter with a 3 second squeeze at the top
perfect stretch walk x 5 each side




Strength
3 sets
A. rear foot elevated split squats x 8/side @21X1
B. high box jump, step down x 8 reps 30/24"
C. Cossack squats x 4/side @30X1



WOD
Member of the Month- Carrie Sartin
"Cardio abs by Carrie"
25:00 AMRAP with a partner
divide up reps, one work/one rest

Row x 30 cals
Sit ups x 40 reps
Single unders x 60 reps
Knee raises or TTB x 20 reps
Bike x 20 cals

Every 5:00 starting at 0:00, both partners need to hold a 45 second plank and then rest 15 seconds

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)

05.27.2020

Warm up
3 Sets
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Dumbbell Strict Press
10 Yoga Push Ups
50 Jump Rope Single Unders
rest as needed between sets
 

Strength Set
3 sets
Rear foot elevated split squats with weight on back x 8-10/leg @ 2110
Chainsaw row x 8-10/arm @ 20X0
Cyclist squats x 8-10 reps @ 31X0



WOD"Big Stick"10 rounds
*rest 30 seconds after rounds 2,4,6,and 8
2 x burpee box jump overs
4 x hspu or regular push ups
6 x squat jumps
100m run- sub 45 seconds step ups

1.21.2020

Warm Up
8:00 on a bike or row or switch between the two.  Every 2:00 get off the bike/row and complete one exercise listed below.  Each set back on the bike and rower pick up your speed a little bit.

1️. Overhead Biased Leg Lifts - 20 leg lifts/set
2️.  Alternating Single Leg V Ups - 12-14/side
3️.  Single Arm Turkish Sit Up - 6-8/arm4.  Dual Leg Lift Overs - 20 lift overs/set

https://www.instagram.com/p/B2He8gIFzsN/


Mobility:  spend 3-4 minutes on these

https://www.instagram.com/p/B7CkfItlj7A/
1.  Big toe stretch
2.  Weighted Dorsiflexion
3.  LaCrosse ball roll



Skill:  Back Squat Day 12
3 reps @ 60%, 65%, 70% and 75%
in between sets complete rear foot elevated split squat x 5 per leg- light DBs in hand


WOD
10-8-6-4-2
DB bench press  build load
weighted sit ups- use a MB or a plate
5-4-3-2-1 strict HSPU

*it's all about the technique**


Post WOD

Accumulate 90sec in each STATIC hold⁠
Do not move down list until you have completed each hold for the full 90 sec:⁠
-Hang on rig in hollow⁠
-Top of pushup support hold in hollow⁠
-Superman "arch" on floor⁠
-Handstand hold (long tight lines)⁠

02.28.19

Warm Up
10:00 continuous movement
Push Up Shoulder Tap: x 10 https://vimeo.com/130766386
Standing Pass Through with PVC: x 10
Sumo Inchworm: x 10
Yoga Push Up: x 10 https://vimeo.com/130766563



Mobility: Hip stretches
https://www.instagram.com/p/BqmwLivA1Bi/
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch


Primer:
A. rear foot elevated split squat 3 sets of 5 reps each leg
use KB or DB in a farmer carry position


WOD

10:00 AMRAP- this wod is for performance care of the body. Move well
100 foot 1- arm OH carry (50 feet each side)
10 - 1 arm waiter squats (5 each side)
10- 1 arm press (5 each side)
10 - 1 arm high pull (5 each side)

*pick a challenging weight for the OH carry but a lighter weight for the rest of the wod


Post WOD ABs
Core strength: https://www.instagram.com/p/BrYOskola6p/

 5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec

02.20.19 Row Isabel

Warm Up

1:00 row/bike- last 10 seconds being a sprint
5 inchworms
1:00 row/bike- last 10 seconds being a sprint
5 sots press with PVC or light bar behind the neck
then...


External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/
perform 2 sets of 5 reps each side




Skill: Quad Gains!- What you’ll find with the four moves above are various use of tempos and a lot of focus on allowing the knees to come forward. https://www.instagram.com/p/BtuLJ6nBR1n/

1. Constant tension goblet squat: get into a narrow stance, allow your knees to go forward and don't lock out the knees and hips at the top. Use a slow tempo for 8-12 reps.

2. Split squat ISO hold: allow your knee to go close to or over your toes and hold at the bottom for 5 seconds. Other knee hovers. Perform 6-8 reps each side.

3. Rear foot elevated split squats: allow your knee to go close to or over your toes. Perform 8-12 reps each side.

4. Skater squats: perform a reverse lunge, but don't allow your back foot to contribute at all. Perform 6-8 reps each side. Add weight if needed.


Mobility:
tight shoulders mobility: https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm T-spine extensions x 10-12
3️⃣Deep squat on wall pullovers x 10-12 - or sitting against wall for wall slides x 8
4️⃣Landmine press to overhead glide x 10-12



then..
Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.
Banded lat stretch x 45 seconds per side



WOD
'Row Isabel'
9:00 Time Cap
15 cals row
15 snatch- power or squat
15 cals row
10 snatch
15 cals row
5 snatch

RX 135/85 165/105 185/120
Inter 115/75 135/85 155/105
Scaled 95/65 115/75 135/85

12.05.18

Warm Up
2 lengths walking lunges
10 sit ups
400m row
10 step ups
10 kip swings
400m bike
10 squat jumps
10 ttb


Mobility: Hip stretches
https://www.instagram.com/p/BqmwLivA1Bi/
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch


Primer:
A. rear foot elevated split squat 3 sets of 5 reps each leg
use KB or DB in a farmer carry

B. tall kneeling see-saw press- use two KBs and alternate pressing them overhead

WOD
16:00 AMRAP
20/16 cal row
2x rope climb
15 x KB swings 53/35
45 sec wall sit