08.24.2023

Strength
Test max back squat OR
5 sets of 5 reps
3 tempo front squats @ 2211 + 2 front squats
@70-73%



WOD
"Pyramid Scheme"
10 shoulder to overhead (S2OH) 135/95  115/75   75/55
15 C2B pull ups/ pull ups
20 wall balls 20/14
800m Run
20 wall balls 
15 C2B pull ups/ pull ups
10 S2OH 135/95

08.13.2022 Partner WOD

Warm up
2 sets
200m run
10 each side shoulder taps
5 scap push ups
30 seconds deep squat weight transfer




Mobility
10 each side wrist ups
10 wrist rolls
10 each side plank wrist ups
10 wrist rolls
30 seconds each side forearm massage with knee

WOD

"Walking Together"

for time with a partner

200m Partner Run

20 Synchro Wall Balls (20/14)

8 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

12 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

16 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

20 Wall Walks

05.19.2022

Warm Up
3 sets
200m run
5 each side perfect stretch
10 med ball chest passes to wall
10 each side banded lateral steps + 5 banded squats


Strength
Super set these 3 times
A. PVC with banded KBs hanging -strict press x 10 reps + 20 second hold on last rep
B. Single arm ring rows; 20X0, 8-10 reps per side https://youtu.be/w4Jhh82Ilos




WOD- from
#bearkomplex
"Murph EMOM"

EMOM 20 minutes with a vest or not
minutes 1-5
1 pull up + 2 push ups + 3 squats
minutes 6-15
2 pull ups + 4 push ups + 6 squats
minutes 16-20
1 pull up + 2 push ups + 3 squats

running
4 x 200m with a vest or not
Rest is 1:1

07.03.2021 Hero WOD T

Warm Up
400m row/bike/run
10 empty bar thrusters
10 dead bugs

300m row/bike/run
10 KB swings
10 2- legged pistols keep knees and feet together as you squat

200m row/bike/run
20 banded glute bridges


Mobility:

banded ankle distraction x 45 seconds each side
hip flexor kicks x 7/side https://www.instagram.com/p/BwkLxo5gyDQ/
robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/





WOD
Hero WOD T


5 Rounds for Time
100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

The “T” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, February 4, 2018 (180204).

04.17.2021

Warm Up
3 sets
7 barbell deadlifts
7 barbell hang cleans
7 barbell front squats
20 banded pull aparts
mixed KB/DB rack overhead carry x 50 feet

Mobility
banded ankle distraction x 30sec/side
quadruped shoulder taps with 3 second pause x 10/side
Cuban press with small weights x 10 reps
banded lat stretch x 30 seconds/side


WOD
"Pre Murph"
For Time
30 air squats
10 push ups
10 pull ups
Run 400m
30 front squats 95/65 75/55 or empty barbell
10 push ups
10 pull ups
Run 400m
30 back squats 115/85 95/65 75/55
10 push ups
10 pull ups
Run 400m
*wear a weight vest if you like*

06.01.2020

Warm Up
3 rounds
50 feet quadruped crawl forwards
50 feet quadruped crawl backwards
15 reps cyclist squats
5 reps each side DB or KB hang clean and push press


Mobility: https://www.instagram.com/p/B9w3ceHnYnG/
1.  Half kneeling ankle mobilizations - focus on keeping your heel pinned down here and gliding your knee over the middle of your toes.  15 reps each side
2️.  Wide Stance Rocking - get your knees out wide and chest arched up and rock back and forth. Try to exhale at that bottom position to really open those hips up.  x 15 reps
3️.  Kneeling t-spine rotations - this is a great one that opens up the back nicely especially if you’ve been hunched over a desk a lot lately.   8 reps each side
4️.  Toe Touch Squat Pry - we like 5 reps with 5-10 second prys in the bottom of a deep squat position. If the squat is tough for you, try widening your stance and flaring your feet out.

WOD

“Yahoo”

Complete the following for time:

4-200m Runs rest 30 seconds between runs

50 KB Swings (53/35)

3-200m Runs rest 30 seconds between runs

40 Single KB Step Ups (18”)

2-200m Runs  rest 30 seconds between runs

30 Plate Up/Downs

200m Run

20min Cap

At Home workout

90 seconds work, 90 seconds rest

6 rounds

1 burpee

1 DB clean & jerk each side

1 DB squat

2 burpees

2 DB clean & jerk each side

2 DB squats

3 burpees

3 DB clean and jerk each side

3 DB squats

continue where you left off for the next round

04.30.2020

Warm Up
2 rounds
Prone Y,T, W's x 10 reps each https://www.youtube.com/watch?v=DREKi2KYkOU&index=11&
slow to fast goblet squats x 10
TGU x 2 each side

Mobility
t-spine rotations x 7 each side
downward dog stretch x 30 seconds
downward dog with wider stance- reach back hand to opposite foot and hold for 2 seconds x 5 reps/side
10/side shoulder taps
3 negative push ups- slowly lower and get back up however you like


Skill:  handstand work from a cooler or a bench/box
https://www.instagram.com/p/B-BJyCmgwI5/

Six sets of the entire complex: rest 1min between sets

1️ HSPU from the cooler x2
2️ Walk out to plank and back to stack x2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the cooler x2



WOD
"Rocky Road"
For Time
400m run
15 thrusters 95/65 75/55 65/45
400m run
12 thrusters 135/95 95/65 75/55
400m run
9 thrusters 155/105 135/95 95/65
400m run
6 thrusters 175/115 155/105 105/75
**if you have the barbell at home, the weights are listed
**if you have a single DB you can alternate sides or use one DB in the center of your body to overhead
**dual DBs is really nice here if you have them!!


Core Burner
3 rounds
10 hollow rocks
10 v-ups
10 tuck ups
10 second hollow hold
Rest 1:00 between rounds