workout of the day
10.12.2023 Member of the Month
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
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
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“).
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“).
08.09.2022
WOD
"Odds Are"
5 rounds for time
10 power cleans 135/95 115/75 95/65
5 burpees over the bar
3 ring or bar muscle ups/3 C2B pull ups
Warm Up
2 sets
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls
Mobility
A. front rack barbell stretch x 30 seconds
B. Barbell overhead - get tight and stretch back with the bar holding for 3-5 seconds
Do this 4 times.
Flex the quads.
Squeeze the butt.
Tighten down the rib cage.
https://www.instagram.com/p/CTP-hVRFmvK/
C. banded ankle stretch x 30 seconds
Strength
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 set of 3 reps
C. clean & jerk x 1 rep
sets 1-3 60-75%
sets 4-6 75-85%
sets 7-8 90+%
WOD
"Odds Are"
5 rounds for time
10 power cleans 135/95 115/75 95/65
5 burpees over the bar
3 ring or bar muscle ups/3 C2B pull ups
07.29.2022
Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%
Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs
Primer https://www.instagram.com/p/CcGFnsZA2Zu/
A. 10 Cossack squats (5/side)
B. 10 each side x 90/90 hip switches
C. 30 second active frog pose
D. 30 seconds bottom of the squat transfer
Strength
5:00 EMOM
front squat x 1 rep @80%
Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%
Accessories
3 sets
5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round
07.18.2022
WOD
"Advance"
Last Chance Qualifier workout 3
Time cap 15:00
1,2,3,4,5,6,7,8,9,10 reps
clean & jerk
shuttle runs 50 feet (25 feet out and back)
RX 155/105
INT 115/85
SC 95/65
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy
One Round
5 reps of press and reach for 5 second pause
5 power cleans from the mid-thigh
5 power cleans from the knee
5 power clean + jerk
Strength
A. tall jerks https://youtu.be/QWCyQBN1vDM
3 sets of 5 reps- light for technique.
The tall jerk is a technique exercise that helps with aggressiveness, timing and accuracy in the jerk.
B. 8 sets of 1 power clean + jerk @ 75%
WOD
"Advance"
Last Chance Qualifier workout 3
Time cap 15:00
1,2,3,4,5,6,7,8,9,10 reps
clean & jerk
shuttle runs 50 feet (25 feet out and back)
RX 155/105
INT 115/85
SC 95/65
07.08.2022
WOD
"Red, white and WOD"
For Time
9 shoulder to overhead 115/75 95/65 75/55 RX+ 135/95
9 TTB
2 rope climbs
15 shoulder to overhead
15 TTB
4 rope climbs
21 shoulder to overhead
21 TTB
6 rope climbs
Warm Up
2 sets
5 each side perfect stretch
10 Cossack squats
10 prone swimmers
10 each side reverse lunges
10 plank to pike toe touches
Strength
Clean and jerk
A. tall jerks 3 sets of 5 reps
B. power clean + jerk x 8 sets- build to a heavy load
WOD
"Red, white and WOD"
For Time
9 shoulder to overhead 115/75 95/65 75/55 RX+ 135/95
9 TTB
2 rope climbs
15 shoulder to overhead
15 TTB
4 rope climbs
21 shoulder to overhead
21 TTB
6 rope climbs
04.19.2022
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)
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