workout of the day
06.06.2023
WOD
Barbell EMOM 12:00
min 1- 10 S2OH
min 2- 10 hang power clean
min 3- 10 font squats
*choose a weight so you can do each minute unbroken
Strength
Clean & Jerk
A. every 2:00 for 16:00- take 3 sets as warm up weights then complete the 8 sets
clean lift off with pause @ knee
clean pull
power clean
power jerk
set 1-3@ 70-75%
set 4-6@ 75-80%
set 7-8@ 80%+
WOD
Barbell EMOM 12:00
min 1- 10 S2OH
min 2- 10 hang power clean
min 3- 10 font squats
*choose a weight so you can do each minute unbroken
03.26.2022 Partner WOD
WOD
"Blueberry"
with a partner
6:00 AMRAP
12 deadlifts 155/105
6 pull ups
6 cals bike
6:00AMRAP
9 front squats 135/95
4 C2B pull ups
6 cals bike
6:00 AMRAP
6 S2OH 115/85
3 bar muscle up
6 cals bike
Warm Up
10:00 continuous movement
10 steps each side DB death march
15 narrow stance squats
10 each side DB RDLs
5 each side DB strict press
30 second deep squat hold
Primer- 2 sets- empty barbell, then light load
3 clean grip RDLs
3 hang power cleans
3 front squats
3 strict press
3 air chair swings or kip swings
20 second handstand hold
WOD
"Blueberry"
with a partner
6:00 AMRAP
12 deadlifts 155/105
6 pull ups
6 cals bike
6:00AMRAP
9 front squats 135/95
4 C2B pull ups
6 cals bike
6:00 AMRAP
6 S2OH 115/85
3 bar muscle up
6 cals bike
04.21.2021
WOD
"EZ Rider"
5 rounds for time
200m run
3 rounds of the complex
1 hang power clean
1 lunge each side
1 S2OH
95/65 75/55 45/35
Warm Up
1:00 open book stretch (side lying rotations) each side
then
3 rounds
12 tall plank, protract shoulders then move into a down dog and back again to the plank https://youtu.be/eSQH7UMrtf0
8 Turkish sit ups/side
Strength
body composition
3 sets
A1. sumo stance deadlift: 31X1; 10-12 reps
A2. KB rack deficit split squat: 2110; 8-10/leg https://youtu.be/6negN2msX60
3 sets
B1. Body weight dead stop single leg elevated hip thrusts x 12 reps/side https://www.instagram.com/p/CNoc9ZRrTiJ/
B2. goblet Cossack squats: 30X0; 16-20 reps
WOD
"EZ Rider"
5 rounds for time
200m run
3 rounds of the complex
1 hang power clean
1 lunge each side
1 S2OH
95/65 75/55 45/35
04.05.2021
WOD
"Stairway to Fitness"
8:00 AMRAP
2-4-6-8-10...
S2OH 115/85
alternating pistols
add 2 reps each round until time expires
Warm Up
Run 200m
10 empty barbell thrusters
30 seconds hollow rocks
rest 1:00
Run 200m
10 empty barbell Kang squats
12 air chair swings
Pull up work
A. 1 x 20 standing lat pull downs
B. 5 x 1 toe assist pull ups https://youtu.be/Wyr_9HsJNno
C. 2 x 10 active hanging shrugs from pull up bar https://youtu.be/JBjFW2NXUYs
Strength
snatch
A. 3 sets of 2 reps tall snatch- keep these light and focus on speed pulling under the barbell
B. 2 sets of 1 rep high hang snatch @ 60-65%
C. 2 sets of 1 rep hang snatch @ 70-75%
D. 2 sets of 1 rep hang snatch below the knee @ 80-85%
Then...
6:00 EMOM
1 rep power snatch @ 70%
WOD
"Stairway to Fitness"
8:00 AMRAP
2-4-6-8-10...
S2OH 115/85
alternating pistols
add 2 reps each round until time expires
03.03.2021 Team of 3
WOD
"Jelly Roll"
Team of 3- waterfall style
200m row
9 S2OH 135/95 115/75 95/65
once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team- a total of 9 rounds. You cannot pass a teammate.
Warm Up
2 Rounds For Quality
Spiderman lunge + reach x 5-7 each side
Side Plank on Elbow x 20 seconds per side
Crab Walk x 20 seconds
Samson Walking Lunge x 5-7 each side
Strength
Body Composition- 3 sets
A. Pendlay row: 30X1; 10-12 reps https://youtu.be/ezrZnmjZTR4
B. Strict dips (use two boxes): 2020; 10-12 reps https://youtu.be/FQc7whdE5FI
C. Supinated grip body row: 30X0; 12-14 reps https://youtu.be/zbLAEQ3e9gw
WOD
"Jelly Roll"
Team of 3- waterfall style
200m row
9 S2OH 135/95 115/75 95/65
once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team- a total of 9 rounds. You cannot pass a teammate.
Gymnastics Challege
10 wall walks- quality here!
challenge: hold the top of the handstand for 5 seconds
01.27.2021
WOD- redo from 12/26
Austin Powers
5 round for time
10 hang power cleans
8 S2OH
6 front squats
4 clusters
115/75 95/65 75/55
can you get done in under 8 minutes?
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
Strength
5 x 3 reps strict press
sets 1-2 @60%
set 3 @ 65%
set 4 @ 70%
set 5 @ 70+%
WOD- redo from 12/26
Austin Powers
5 round for time
10 hang power cleans
8 S2OH
6 front squats
4 clusters
115/75 95/65 75/55
can you get done in under 8 minutes?
Extra Work
3 sets
reverse lunges x 8-10/side
DB high pulls x 8-10/side
banded pull aparts x 25 reps
Core
(169) Core Workout #15 | CrossFit Invictus Gymnastics - YouTube
3 sets of:
Candlestick Leg Lift x 10/20 reps
Straight Body Sit-Up x 15/30 reps
Seated Piked Single Leg Lift x 20/40 reps
Lalanne Push-Up x 10 reps
Prone Flutter Kick x 20/40 reps (each leg)
Prone Straddle Hold x 30/60 seconds
Rest if necessary
12.26.2020 Hero WOD DG or Austin Powers
“DG”
As Many Rounds As Possible in 10 Minutes:
8 Toes to Bar
8 Dumbbell Thrusters (50 lb / 35 lb)
12 Dumbbell Walking Lunges (50 lb / 35 lb)
Warm Up
2 rounds
10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps
25 jumping jacks
Mobility: ankles + t-spine
A. ankle stretch x 30 seconds each side
B. deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.
Work through 3 sets of 10 seconds each side
C. Thread the needle x 5 each side
D. Single arm reaching x 5 each side
E. Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link
At Home Hero WOD
“DG”
As Many Rounds As Possible in 10 Minutes:
8 Toes to Bar
8 Dumbbell Thrusters (50 lb / 35 lb)
12 Dumbbell Walking Lunges (50 lb / 35 lb)
Air Force Maj. Walter D. Gray died August 8, 2012 serving during Operation Enduring Freedom. Gray, 38, of Conyers, GA; assigned to 13th Air Support Operations Squadron, Fort Carson, CO; died Aug. 8 in Sarkowi, Afghanistan, of wounds caused by a suicide bomb attack. Army Maj. Thomas E. Kennedy and Army Sgt. Maj. Kevin J. Griffin also died during the attack. Gray was an air liaison officer and flight commander; he was working with Maj. Kennedy and Sgt. Maj. Griffin who were part of the 4th Brigade Combat Team, 4th Infantry Division based at Fort Carson.
Gray is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.
This Hero WOD was originally posted by CrossFit’s Mainsite on Dec. 26, 2013.
Primer
3 sets- empty barbell for all sets
A. front rack sots press x 8 reps https://www.instagram.com/p/CGz7nfKJUl3/
scale to heels elevated sots press, DB sots press, or sots press seated on a box
B. tall power cleans x 2", 4", 6" https://www.instagram.com/p/CEEixRvp-tx/
WOD
Austin Powers
5 round for time
10 hang power cleans
8 S2OH
6 front squats
4 clusters
115/80 95/65 75/55
can you get done in under 8 minutes?