11.09.2023

Every 90 seconds for 6 sets
Hang Power Clean + Power Jerk + Split Jerk
Sets 1-2 @55-65%
Set 3 @65-70%
Set 4 @ 70-75%
Sets 5-6 @ 80%

*Percentages based off Power Jerk, Split Jerk, or Hang Power Clean, whichever is lightest.
 
WOD
 "Let Me In"
Every 4:00 for 5 sets
20/14 cals row
10/8 cals bike
6 power cleans 155/105

10.12.2023 Member of the Month

Strength
warm up with 3 sets of each drill- keep light to focus on technique
A. tall cleans x 2 reps
B. tall jerks  x 2 reps
youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE

6 sets of mid-patella clean + split jerk
set 1-2 @75%
set 3-4 @80%
set 5-6 @85%


 
 
WOD
Member of the Month 
"Shanna"
For Time
24-18-12-6
cals row
power cleans 115/75  95/65  75/55
12-9-6-3
kipping pull ups or ring rows

09.21.2023 Hero WOD

Strength

warm up with 3 sets of each drill- keep light to focus on technique

A. tall cleans

B. tall jerks  

youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE

6 sets of mid-patella clean x 2 + split jerk

set 1-2 @73%

set 3-4 @78%

set 5-6 @82%

 
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“).

08.22.2023

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.

• Jump to Split Drill x 5 reps   youtu.be/hUNhvaNIJrQ

 
 


Strength
6 sets 
mid-thigh clean x 2 reps + 1 split jerk
sets 1-2 @ 65%
sets 3-4 @ 70%
sets 5-6 @ 75%




WOD
"Boat Race"
500m row
400m run
Rest 3:00
for a total of 3 rounds
get splits on each round

05.06.2022

Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/
1. 50 feet each arm Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

2. 100 feet Cross Walk- keep these light with lats and scaps pulled down and elbows straight
3. 10 x Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

4. 10 x Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

5. 10 each side x Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can



Mobility
banded front rack stretch x 30 seconds each side https://youtu.be/qkQ6SjcIhv4
barbell front rack stretch x 30 seconds
wrist stretches




Strength
Every 3:00 for 15:00 (5 sets)
3 push press + 2 push jerks + 1 split jerk
60%, 65%, 70%, 75%, 75-80%
based off your push press load

WOD
"Up-Chuck"
AMRAP 8:00
10 thrusters 95/65 75/55 45/35
10/8 cals bike or row

04.19.2022

Warm Up
2 sets
5 each side perfect stretch
10 each side KB RDLs
10 each side KB windmills
5 each side KB overhead squats
30 seconds front rack stretch



Strength
split jerks
A. 2 sets of 3 reps press in the split
B. 2 sets of 3 reps tall jerks
C. 5 sets of 1.1 split jerks with a 2 second pause in the receiving position


WOD
"Leg Burn"
3 rounds for time
15/12 cals bike
15 KB swings 53/35
12 goblet step ups 53/35 (ideally the same KB weight as the swings)

Finisher
2 sets if time
12 alternating single leg v-ups
3 Turkish get ups on the right
3 windmills on the right
12 yoga push ups
3 Turkish get ups on the left
3 windmills on the left

02.01.2022

Warm Up
2 sets
15/10 cals row
30 air squats (10 narrow, 10 normal, 10 sumo stance)
20 barbell bent over rows
10 alternating leg v-ups
5 inchworms



Mobility
banded lat stretch x 30 seconds each side

wrist warm up- 5-10 reps of each movement
1. fingers pointing back- rock backs
2. fingers pointing forwards- rock backs
3. on the back on hands, finger curl ups
4. staggered hands, rock side to side
5. wrist roll ups
https://www.instagram.com/p/CTXXfvVAJMg/



Strength
jerks
2 push jerks + 1 split jerk
take 15 minutes to build to your heaviest



At Home Strength
3-4 Sets
1. Dual Dumbbell Z Press; 30X1; 6-8/arm
rest 10 sec
2. Dual Dumbbell Push Press; 30X0; 8-10reps
rest 30 sec
3. Pronated Strict Pull Up; 31X1; 5-7reps OR push ups; 31X1
rest 60 sec and back to 1



Primer
9:00 EMOM
min 1- banded lat pull downs with PVC x 20 reps
min 2- narrow stance squats or pistols x 10 reps or 5/side
min 3- hollow hold x 30 seconds



WOD
Triple Tuesday
9:00 AMRAP
3 bar muscle ups/pull ups
6 TTB or hanging knee raises
9 air squats



Triple Tuesday at Home
9:00 AMRAP
5 candlestick rolls to a sit up or to a jump up (like a get up we do in class)
7 V-ups
9 air squats