06.22.2021

Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups



Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups



Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose

07.09.2020

Warm up
3 rounds
10 walking lunges + 10 spiderman lunges (getting done really low and knee over the toes)
10 PVC pass thrus
5/side DB OH squats
5/side DB strict press


Strength Set

3 sets
touchdown squats x 10/side @ 20x0 https://www.instagram.com/p/B5A9TCbAe_F/
DB single arm high pull x 8/side - move more load than last time 6/26



WOD
"Heavy Cream"
5:00 AMRAP
1-2-3-4-5...
L-sit lift overs L+R=1   https://youtu.be/ZXqCBd9H3nE
Tuck ups or V-ups
Pistols L+R=1 sub a progression or touchdown squats

Rest 2:00

5:00 AMRAP
1-2-3-4-5...
Turkish get ups L+R=1 keep weight lighter so you can move through the minutes
between each set do 10 air squats

05.01.2020

Warm Up (6:00)
45 seconds jog in place/jumping jacks/ line hops
45 seconds plank hold from the elbow position
45 seconds jog in place/jumping jacks/line hops
45 seconds ground to sky reaches
45 seconds jog in place/jumping jacks/line hops
45 seconds wall sit hold
45 seconds jog in place/jumping jacks/line hops
45 seconds hip bridges



Try to complete the whole thing without a break .
:30s Palms Forward Pump
:30s Palms Backward Pump
:30s Internal/External Rotation
:30s Swimmers
1:00 Arms Extended Hold .
☠️☠️☠️
https://www.instagram.com/p/B-_J7UnJlZY/


Home Weightlifting
press behind the neck 2 x 10 reps
press in split 2 x 10 reps
push jerk behind the neck in split 3 x 5 reps
tall split jerk 3 x 5 reps



WOD
20:00 EMOM
strength work
min 1- 3-5 TGU right side
min 2- elbow to tall plank x 8/side
min 3- 3-5 TGU left side
min 4- push ups x 10

01.23.2020

Warm Up
With a partner- medicine ball drills
https://www.instagram.com/p/BonIbAJA06h/?taken-by=crossfittraining
Do 10 reps each of the following:

1. Chest passes: Focus on keeping the knees straight while quickly driving the ball away from the chest.
2. Rotational tosses: Focus on flexing at both the hips and knees while keeping the core engaged.
3. Overhead passes: Focus on keeping the core engaged while the ball is overhead and using a contraction in the lats to drive the ball to the other person.
4. Squat + chest pass to partner: Focus on creating a core-to-extremity pattern, similar to a wall ball or thruster.

Mobility:  shoulder warm up
Perform 5 reps each side-  https://www.instagram.com/p/B58iPFdBw9t/
Focus on not shifting your torso and maintaining the other checkpoints we teach (neutral spine, ribs stacking over hips but not thrusting, neutral neck, core engaged, feet active, knees neutral). ⁣



Skill: Turkish Get Ups
4-3-2-1 each side building load and moving slowly through each position

WOD
7 RFT
shuttle sprints 25 feet x 6
front squats x 7    155/105     105/75    75/55    RX+  185/135
*no racks, must come from the floor

07.23.19

Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)


Mobility for front squats

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/

With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 3 good exhales and try 5 reps in a row.📝

then..
Perform 5 reps zombie squats with light load


Skill: front squat (10:00)
5 sets of 4 reps @ 68-72% tempo 3111
this is a 2-4% increase from the last time you did tempo front squats

Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.


WOD (17:00)- this a perfect time to challenge yourself on your mile time. Go hard. You will have rest afterwards. Record any new PRs on the board!

Run 1 mile for time- use the new course

at 12:00 on the clock
5:00 AMRAP
Turkish Get Ups- choose an appropriate KB weight where you can keep moving through the get up for the entire time limit. Record reps and KB weight to the board- along with mile time.

02.05.18

Upcoming Events:   Bring a Friend Day 2/10  7/8/9am wods  and Swim WOD 2/11  9:30am Warm Up: 2:00 bike or row 20 reps banded face pulls 10 reps feet elevated ring rows 5 reps gymnastics complex- inchworm, bottom of push up, scorpion stretch to each side, push up, walk feet to hands

Mobility:

Wrist stretches

Banded lat stretch x :30 each side

Couch stretch x :30 each side

Warm Up for gymnastics movements- ring swings, kip swings, dips, shoulder circles, arm circles

WOD 30:00 EMOM min 1- 3 muscle ups or 3 pull ups/3 ring dips min 2- 2 Heavy TGU (1 each side) min 3- 20' handstand walk or :40 handstand hold min 4- max cals on assault bike for :30 min 5- rest

score will be recorded at cals on bike