01.03.18

Warm up:250m row hang from pull up bar x :30 strict pull ups x 3-5 reps 250 m row kip swings x 5 reps banded lat pull ups x 15 reps then..

With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Rest as needed; then repeat

Mobility:

Deep goblet squat with a plate- drive over the toes to one side and hold for :10 x 5 reps each Couch stretch x :30 each side Unilateral adduction with a mini band around the ankles- kick leg out to the side 5-10 reps- start with a small single leg squat- kick the other leg out like a fire hydrant stretch

Skill: cleans 5 sets of 1 rep clean pull + 1 rep clean start at 60% and build

then... 3 sets of 2 reps clean segment deadlift perform at 90% with a :02 pause at 1" off the floor, the knee, and mid-thigh

WOD 3 RFT 8 squat cleans 135/95 95/65 16 C2B pull ups- sub pull ups or ring rows 24 cal row

01.02.18

Warm UpBike 12/10 cals 5 spiderman lunges + reach Russian baby makers x 10 reps Bear walk x 2 lengths of the gym- hide the ears with the arms and walk in a straddle position on the toes- straight legs and arms if you can. (like handstand walking in a pike) Crab walk 1 length of the gym both forward and backward 10 slow air squats to full depth- ass to the floor

then... Two sets of: Single-Arm DB Rows x 8-10 reps Rest as needed Reverse Snow Angels x 15-20 reps Rest as needed

Mobility: partner shoulder stretch x :20 each person- on person sits on the floor, legs extended and arms extended overhead. Another person slides arms through their partners extended arms and around to their shoulder blades. Hands should rest on shoulders with fingers down and palms in. Squeeze the arms and pull slightly up while pushing into the shoulder. Deep squat progressions x 6 reps

Skill: OHS 5 reps @ 60% 3 reps @ 65% 1 rep @ 70% 6:00 E2M 5 reps OHS at 70-75%

WOD 3 RFT 10 KB (or DB) deadlifts 53/35 each hand 70m(from the garage door to the wall ball wall and back) farmer carry 53/35 10 goblet squats with one KB 70m waiter carry (one length with KB overhead in right arm, one length with KB OH in left arm) 10 push ups 70 DUs or 140 singles

01.01.18

Happy 2018 Tangletown CrossFit WOD today at 8 and 9am only!

Group Warm Up WOD 2018! 20 push press 95/65 or 75/55 for all barbell movements 18 pull ups 20 power snatches 18 sit ups 20 TTB 18 push ups 20 box jumps 24/20" 18 back squats 20 unbroken DUs or 10 attempts- no singles 18 thrusters 20 walking lunges 18 burpees Cash Out= 365m row

12.30.17

New Year's Day WOD 8am and 9 am only! Make up Strength/Skill

WOD Partners 25 Manmakers 50/35 35/20 one person working at a time (25 reps total) 50 Burpees- partner holds a plank, must jump over them ( 50 reps total) 100 DUs- one person at a time (100 reps each person) 50 Power Cleans 135/95 95/65- one person at a time (50 reps total) 25 TTB- one person at a time (25 reps each person)

12.29.17

Warm UpTwo sets of: 400 Meter row or bike @ 60% pace Banded Monster Walks x 10 reps in each direction Banded Lateral Walks x 10 reps in each direction Banded Squats x 10 reps Push-Ups x 10 reps

mobility: stretch ankles by performing a goblet squat with a plate and shifting weight to one leg for :20 each side mini- band clam shells x 15 reps each couch stretch x :30 each side x 2

Skill: back squats 5 reps @ 65% 5 reps @ 75% 3 reps @ 80% 3 reps @85% 1 rep @90% then.. 2 sets of 8 reps @ 70%

WOD 5 Rounds 1:00 complete 15 burpees and max KB swings 53/35 1:00 rest *record total number of KBS

12.28.17

Warm Up 10 Calorie Easy Bike 10 Air Squats 10 AbMat Sit-Ups 10 Kettlebell Deadlifts

10 Calorie Moderate Bike 10 Hollow Rocks 10 Superman Rocks 10 Empty Barbell Front Squats

10 Chest Level Kettlebell Swings 7 Calorie Moderate/Fast Bike 5 Front Squats (light load)

Mobility:

Couch stretch x :20 each side

Lacrosse ball smash on the outside of the lower quad x :30 each side

mini-band around the knees- small single leg squat and then kick the other leg out like the fire hydrant stretch x 10 reps each side

Barbell clean warm up

5 clean grip RDLs

5 clean high pulls

5 muscle cleans

5 front squats

5 clean grip push press

5 tall cleans

5 hang power cleans

5 cleans below the knee

WOD

20:00 E2M

2 reps squat cleans

build load starting at 65%

compare to 10/16/17

Post WOD: abs

3 sets of:

20 barbell reverse lunges (10 each side) @40% are highest weight used today

25 sit ups

30 glute bridges on a bench- no added weight

12.27.17

Warm Up:400m row or bike 2 rounds:

6 Deep squat progressions 10 platter drill squats 20 hollow banded lat pulls- on bench or floor- tie band to rig. Hold the hollow position and with straight arms pull through from overhead to hips

Barbell Warm Up + jump rope 5 Good Mornings + 5 Back Squats 30 Single Unders 5 Elbow Rotations + 5 Snatch Grip Strict Presses 20 Faster Single Unders 5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats 10 Double-Unders

Skill: snatch @60-65% 8:00 EMOM min 1- 2 power snatches + 2 OHS min 2- 2 hang squat snatch

WOD For Time 25 Shoulder to overhead 95/65 25 DB front racked walking lunges 50/35 35/20 25 Burpees over the bar 25 Sit ups 25 OHS 95/65