11.18.2022 Member of the Month- Meredith

Warm up
2:00 cardio choice
2 sets
yoga push ups x 5
PVC Cuban presses x 10
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses x 10
3. external rotation x 10
4. pulsing x 10
5. external rotation overhead x 10





TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
A. kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
B. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep


Handstand https://www.instagram.com/p/BvPOLo7gNVD/

These drills will fix 3 main issues:
*shaping
*opening up shoulders/stacking
*tension
1. pressing tall to open shoulders and stack spine
2. wall facing stacking in a pike position
3. T-spine stretch over MB with barbell - opening the shoulders




Snatch warm up
3 reps of each
1. slow OHS
2. sots press to stand
3. press behind the head to squat
4. extension to pulling under
5. snatch from the power position




WOD
"Mere Bear"
400m run
then
5 rounds
3 pull ups
4 TTB
5 HSPU
20 double unders

400m run
then
75 hang power snatches 45/35
every break is a 15 second rest

For total time

11.17.2022

Warm Up
3 sets
Row/Ski 200m
with a med ball complete the following:
10 each side rotational throws to wall
10 chest passes to wall



Strength- bench + raises and holds

A. Bench press

"The Seesaw Again"
5 reps @ 60%
3 reps @ 70%
5 reps @ 65%
3 reps @ 75%
5 reps @ 70%


B. 2 sets of
15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up
Rest 30 seconds
15 seconds DB lateral raises
15 seconds Hercules hold- thumbs at the side

WOD
"Merry-Go-Round"
For time
2 rounds
6 squat cleans 115/85 95/65 75/55
6 ring rows
rest 1:00
2 rounds
6 squat cleans 155/105 115/75 95/65
6 pull ups

11.16.2022

Warm up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds



Mobility
15 banded wall slides
30 seconds banded drivers
30 seconds calf eccentrics
5 each side supine press and roll to the side
https://www.instagram.com/p/CdbFHUIAKJW/




30:00 EMOM
"The Devil's Doubles"
min 1- 15/10 cals row or 12/8 cals
min 2- 5-6 reps devil's press 50/35
min3- 10-30 DUs

11.15.2022

Warm Up
2 sets
300m row
prone PVC pass thrus x 10 reps
prone PVC press behind the neck x 10 reps
PVC overhead squats x 10 reps
PVC sots press x 10 reps



2 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each



Strength
A. every 2:00 for 6 sets
2 reps hang squat snatch
set 1-2 @ 70%
set 3-4 @ 75%
set 5-6 @ 80%


B. 4:00 EMOM
1 squat snatch @ 80%

WOD
"Heavy Load"
stations
Every 2:00 for 16:00 (2 rounds)
min 1-2 handstand walk x 50 feet or scooter walk x 100 feet
min 3-4 suitcase carry AHAP x 100 feet each arm
min 5-6 sled rope pulls x 50 feet with 3 plates on small sleds
min 7-8 Turkish get ups x 4 each side 50/35

11.14.2022

Warm up
2 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats


Mobility
deep squat plate hold x 45-60 seconds
banded ankle stretch x 30 seconds each side
5 each side slow pause Cossack squats



Strength
back squats
"The Pressure Cooker"
AMRAP 10:00
perform back squat doubles @ 80%


WOD
"I'm Over It"
Every 2:30 x 4 sets
row 15/12 cals row or 11/8 cals
8 burpee box jump overs 24/20"
max power cleans in remaining time
rest 1:00

set 1- 95/65 75/55 65/45
set 2- 135/95 95/65 75/55
set 3- 155/105 135/95 95/65
set 4- 185/125 155/105 115/75

11.12.2022 Partner WOD

Warm Up
300m row
thoracic flow
then
60 seconds plank hold- moving in slow circles to warm up wrist/shoulders
5 scap push ups + 5 push ups
3 wall walks
4 each side single leg squats with support

Shoulder warm up
3 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each


WOD
"Ringer"
with a partner- partition as desired
For Time
150 wall balls 20/14
300 DUs or 600 singles
30 ring muscle ups or 60 C2B pull ups

11.11.2022 Hero WOD

2 rounds
200m run or row
10 each side single leg glute bridges- feet on box
10 KB good mornings
10 clam shell planks/side- on elbow with legs bent at 90 degrees, raise hips and the clam shell


Mobility
A. 10 x cat/camels
B. 10 x child's pose to cobra- keep moving between the two stretches
C. 10 x lat engaged hip hinges- with a band and a PVC on the rig
D. 10 x banded pull throughs on the rig
https://www.instagram.com/p/CONiFj4njxc/



Strength
A. goblet squats
2 x 4 reps
2 x 4 reps
1 x 4 reps
Add load

B. single leg RDLs x 8/side @3111



WOD
"Weston"
modified- reduced the rounds and added weight to the DB

3 rounds for time
1000 meter Row
200 meter Farmer Carry 50/35
50 meter Waiter Walk, Right Arm 50/35
50 meter Waiter Walk, Left Arm 50/35

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 26, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

The “Weston” Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, November 21, 2012 (“121121”). The original post stated that Weston passed away on October 29, but the DEA website cites his date of passing as October 26.