12.31.16- Friend's Day WOD

Make up Strength/skill WOD: friends day Go visit each CrossFit Friend 1st stop Angie's house 20 pull ups 20 push ups 20 sit ups 20 squats 2nd stop Helen's house 400m row or run 21 KB swings 53/35 12 pull ups 3rd stop Fran's house 15 thrusters 95/65 4th stop Nancy's house 400m row or run 15 OHS 95/65 5th stop Isabel/Grace's house 20 G2OH 135/95 Last stop Kelly's house 400m row or run 30 box jumps 30 wall balls 20/14

12.30.16

Warm Up:2:00 choice run, row, bike or jump Every minute, on the minute, for 12 minutes, complete: Minute 1: V-Ups x 15 reps Minute 2: Prone PVC Pipe Pass Thrus x 10 reps Minute 3: Single-Leg Banded Good Morning x 10 reps per side

Gymnastic Skills & Drills One set of: Kipping Swings on Bar x 20 reps

followed by …

Every minute, on the minute, for 9 minutes: Minute 1: Bar Muscle-Up Foot Taps x 5-6 reps Minute 2: Shoot it Drill- 2 boxes or benches side by side. Start in a plank position with legs behind. Then shoot legs thru and out straight in front Minute 3: L-Sit Hold x 30 seconds

WOD: 3 sets of: 1-2 Muscle ups- sub 2 ring dips + 2 c2b pull ups rest :60 10 HSPU - sub pike hspu from a box rest :60 14 alternating pistols rest :60

12.29.16

Warm Up: Two sets of: Samson Stretch x 10 reps (each leg) Reverse Lunges x 10 meters High Knees x 20 meters One Leg Jumps x 10 reps (each leg)

Mobility: 2:00 Couch Stretch 1:00 foam roll lats and back 1:00 Superhero Complex- spiderman stretch each side, superman hold

Skill: Front Squat 2 @ 60% 2 @ 65% 2 @ 70% 1 @ 75% 1 @ 80% followed by EMOM every 1:30 1 @ 85% 1 @ 85+% 1 @ 90% 1 @ 95% 1 @ 95+%

WOD: 4 RFT 7x each side DB snatch 50/35 6 x bent over rows with barbell 95/65 5 x ball slam + burpee 30/20 (first slam the ball then do a burpee- as you jump up out of the burpee, pick up the slam ball)

12.28.16

Warm Up: 20 double unders DB seated strict press x 8 reps 20 skaters DB rows x 8 reps 20 mountain climbers DB bicep curls x 8 reps

Primer: 5 x piked position push ups from the ground (working towards HSPU) 10 x wall slides

Incline T Raises x 10 reps (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front)

Skill: Bench Press 5 sets of 3 reps Build load starting at 60%

WOD: Partner Row 20 rounds 1:00 on/ :10 transition Max meters rowed as a team Partner A rows the odd minutes Partner B rows the even minutes

12.27.16

Warm Up; Bike, row, run or jump for 2:00 foam roll for 2:00

followed by...

2 rounds 2x wall walk 10 x squat jumps 15 x banded lateral walks 10 x banded squats

Skill: Back Squats 5 sets of 10 reps @ 50-60% 1 RM

WOD: 10-8-6-4-2 reps Deadlifts 265/18% 1R5 or 60M Box jumps 24/20"

12.26.16

Hours for WODs today: 8, 9  and 10am.  Warm Up: Dynamic Warm Up then... Every Minute, on the minute, for 6 minutes: Minute 1 – T-Spine Pulse x 8 reps Minute 2 – Russian Baby Makers x 8 reps Minute 3 – Banded Pec Stretch x 45 seconds

followed by …

Two sets of: Deep Squat Progression x 5 reps Shoulder Pass Thrus at Bottom of Squat x 10 reps

WOD: Teams of 3 Power cleanx 20/15/10 reps Ring rows/C2B pull ups/Bar muscle ups x 10/7/5 reps Front squat 20/15/10 reps Ring rows/C2B pull ups/Bar muscle ups 10/7/5 reps S2OH 20/15/10 reps Ring rows/C2B pull ups/Bar muscle ups 10/7/5 reps

Men's weights 75/115/155 Women's weights 55/75/105

Team member A will do the first set of reps at the first weight listed. So person A, a female, will do 55# for all movements at 20 reps and will do ring rows. Person B, a male, will do 115# for all movements at 15 reps and will do C2B pull ups (or reg. pull ups). Person C, a male, will do 155# for all movements at 10 reps and do bar muscle ups (or c2b pull ups + ring dips). Teams can be mixed sex or same sex.

12.25.16

Merry Christmas!

Thanks for being part of the best community of people at TTCF!

WOD on Monday at 8, 9 or 10am

We've got two more workouts for you plus some bonus mobility if you are going to be driving and sitting a lot this weekend! First, the workouts. Both bodyweight, both from Lift Weights Faster by Jen Sinkler.

Crazy Eights (10 minutes or less) 3 Rounds 8 each side Dead Bug 8 Hand Release Pushups 8 each side Knee to Elbow plank (like a slow and controlled Mountain Climber) 8 Squat Jumps

The Drumstick (20 minutes or less) You can weight this one if you want, but bodyweight will work just fine. 4 Rounds For each movement, work for 30 seconds, rest for 20 seconds Lateral Lunge (Right) Single-Leg Romanian Deadlift (Right) Lateral Lunge (Left) Single-Leg Romanian Deadlift (Left) Skaters

Sitting and Driving Holiday Mobility Spend 30 seconds to a minute on each stretch, per side if applicable. Add in any other stretches that you like. Think shoulders, chest and hips. Between driving, stress, and sitting, those areas are going to need the most attention.

Shoulder release - Find your nearest couch or edge of bed, drape your arms back over the edge and let your shoulders relax. Try to keep your ribcage down.

Thoracic Opener - On hands and knees, with one arm reach under your other shoulder and stretch your back. Then twisting the other direction, reach as high as you can, looking up to your hand overhead and twisting through your upper back.

Wall/Counter Downward Facing Dog - With your hands on counter or wall, stretch back into a down dog. Good for hamstrings (pedal your feet), shoulders, and back (press your sternum towards the floor).

Hip Flexor Stretch - Get into a lunge, tilt your pelvis forward, squeeze your glutes and feel a stretch in the front of your hip.

Piriformis Stretch - Sitting on the edge of a chair, cross your ankle over your knee. Make sure you are sitting tall, no rounded low backs. Lean into the stretch if it feels good.

Chest Stretch - Find your nearest doorway or wall. Extend your arm at shoulder height and turn away until you feel a stretch across your chest and shoulder.