05.08.18 Final Countdown

Warm Up10mins - move continuously at a warm up effort 50 Single unders 5 Seated Box Jumps 7 GHD Hip Extensions 9 Abmat Sit Ups

Primer: 10 mins Banded shoulder warm up 5 reps each movement

https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

WOD 25 min time cap

Final Countdown

For Time

100 DUs or x 2 singles

90 sit ups

80 push ups

70 KB swings 53/35

60 wall balls 20/14

50 walking lunges (total)

40 pull ups

30 DB snatches 50/35 35/20

20 burpees

10 HSPU

03.01.18

Warm Up15 Calorie Bike or Row 15 Empty Bar Deadlifts 12 Calorie Bike or Row 12 Empty Bar Good Mornings 9 Calorie Bike or Row 9 Empty Push Presses

Mobility: Rear Delt Warm Up Two sets of: with our yellow bands T Raises x 10 reps Y Raises x 10 reps I Raises x 10 reps

Wrist stretches

Reverse snow angels x 20 reps no weight  https://www.crossfitinvictus.com/blog/reverse-snow-angels-purveyors-posture/

Skill: Strict Press Rest 1:00-2:00 in between sets 5 reps @70% 3 reps @ 75% 2 reps @ 80% 2 reps @ 85%

WOD 4 RFT 2 Rope Climbs or 4 up/downs 15 Burpees

01.20.18 'Seven Deadly Sins'

Red Bull Crashed Ice Viewing party and potluck tonight at 6pm.  Family friendly.  Bring a dish to share.

Make up Strength/Skill

WOD: Seven Deadly Sins 10 C2B pull ups 20 TTB 30 Deadlifts 185/135 100 DUs 30 Box jumps 24/20" 20 Burpees 10 Power cleans 185/135

01.08.18

Warm Up 400m row or bike 2 lengths spiderman lunges + reach 1 length bear walk 1 length crab walk

then... 2 sets - 8reps each pike push ups from a box or floor get ups glute bridges with feet on a box RDL single leg with KB

Mobility: Banded assisted upper anterior chain opener x 1:30 Inchworm + scap push up + press up x 5 reps https://www.youtube.com/watch?v=2MvvWZvBxzk&index=6& 3-5 kip swings or 3-5 ring swings (muscle ups)

Barbell warm up - snatch variation 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses behind the neck 5 Snatch grip stiff-Legged Deadlifts 5 Hang Muscle snatches 5 OHS

WOD Every 3:00 for 21:00 (7sets) 2 Muscle ups or 2 strict pull ups + 2 strict ring dips or 6 ring rows 5 Squat snatch 135/95 115/75 95/65 7 Burpees

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