workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

01.01.19 Happy New Year Partner WOD

With a running clock with a partner with one athlete completing a full round at a time:
0:00-10:00 Max Rounds of:
10 Power Cleans (115/85)(95/65)
10 T2B
20 Walking Lunges (Body weight)
12:00-22:00
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)-each partner goes 25ft at a time. Switch off partners for the allotted time.
24:00-34:00 Max Rounds of:
10 Box Jump (24, 20)
10 S2OH (115/85)(95/65)
20 Abmat Sit-ups
*Score = total rounds

Warm Up

 Coach led dynamic warm up
jog in a circle changing movements as you jog
1. arm swings
2. high knees
3. butt kicks
4. shuffle
5. grapevines
6. skip


Line Drills:
1.inchworm with hollow position push up straddle inchworm- move weight mostly to shoulders and then toe 2.tap or toe drag up to your hands
3.bear walk- hide ears with arms
4.crab walk both directions
5.lunge with arms OH

6.Walk on toes/ heels


With a running clock with a partner with one athlete completing a full round at a time:
0:00-10:00 Max Rounds of:
10 Power Cleans (115/85)(95/65)
10 T2B
20 Walking Lunges (Body weight)
12:00-22:00
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)-each partner goes 25ft at a time. Switch off partners for the allotted time.
24:00-34:00 Max Rounds of:
10 Box Jump (24, 20)
10 S2OH (115/85)(95/65)
20 Abmat Sit-ups
*Score = total rounds

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Daily WOD Teresa Briest Daily WOD Teresa Briest

12.19.18

WOD
Partners
500 m Row (250 each)
60 Box Jumps
500 m Row (250 each)
10 Rope Climbs (20 ring rows and 20 air squats each)
500 m Row (250 each)
10 Sync Burpees
500 m Row (250 each)
60 Power Cleans (115 / 85)

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Primer:
Part One: single leg stance RNT balance https://www.instagram.com/p/BrTUj9nglU3/

                  hold stance 5 seconds x 3 reps each side

Part Two: barefoot single leg RDL with barbell x 6-8 reps each side


Skill: front squat
3 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%


WOD
Partners
500 m Row (250 each)
60 Box Jumps
500 m Row (250 each)
10 Rope Climbs (20 ring rows and 20 air squats each)
500 m Row (250 each)
10 Sync Burpees
500 m Row (250 each)
60 Power Cleans (115 / 85)

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Daily WOD Teresa Briest Daily WOD Teresa Briest

12.08.18 12 Days of CrossFit WOD

WOD:
12 Days of CrossFit”
1 Squat Snatch (135/95#)(96/65#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)(95/65#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)(95/65#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)(95/65#)
8 GHD Sit-ups
9 Kettlebell Swings (53/35#)
10 Lunges (10 each side)
11 Wallballs (20/14#)
12 Oz. Beer! Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

WOD:
12 Days of CrossFit”
1 Squat Snatch (135/95#)(96/65#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)(95/65#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)(95/65#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)(95/65#)
8 GHD Sit-ups
9 Kettlebell Swings (53/35#)
10 Lunges (10 each side)
11 Wallballs (20/14#)
12 Oz. Beer! Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.22.18

Warm Up3:00 run, row or bike then... 3 Rounds, rotating stations every :30 seconds: A) Alternating Samson Stretches B) Glute Bridges with feet up on a bench C) Alternating Spiderman + Reach D) Banded Good Mornings

Primer: Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps- slow descend Station 2 – Alternating Cossack Squats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar or Handstand hold x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be

WOD

Every 4:00 for 4 rounds (16:00) 2 rope climbs or 6 up/downs 15 box jumps  24/20" Run 200m -out and around building to the street and back in the front door by the bikes

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Daily WOD Teresa Briest Daily WOD Teresa Briest

03.30.18

Warm UpRow x 5 minutes at a light to medium pace

Honest Hip Cars x 2 reps per side

Hurdle Over-Under Drill x 5 reps per side

then..

PVC platter drill squats x 10

PVC pass thrus x 10

Mobility: MB hamstring curls- feet on MB, bring the ball to your butt, raise the hips, squeeze the glutes and extend the legs.  Then drop the hips and bring the ball back to the butt.  x 15 reps

Banded lat stretch x :45 each side

Hollow banded pulls x 20 reps - lay on floor with band attached to rig.  Establish the hollow position and with no slack in the band pull from overhead to the hips using the lats.

Primer: box jump practice Either use a shorter box or a stack of plates 2 sets of 5 box jumps- it's all about quality here, not quantity!

  • full hip extension
  • build sounds landing mechanics
  • feet flat on landing
  • knees neutral
  • abs braced
  • eyes/chest up
  • pause at top position momentarily
  • step off box if over 20"

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

WOD:

For Time

20 burpee box jump overs  24/20"

30 G2OH  75/55

40 OHS  75/55

500m run or row

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Daily WOD Teresa Briest Daily WOD Teresa Briest

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

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Daily WOD Teresa Briest Daily WOD Teresa Briest

01.19.18

Warm Up:Circle around the gym- warm up having athletes run and change exercises Or coaches choice dynamic warm up

Stations: rotate stations every :45-:60 for 3 sets 1- use the yellow bands with handles on the MB rack for rear delt warm up T Raises x 10 reps Y Raises x 10 reps I Raises x 10 reps

2- 15 reps PVC platter drill squats

3- 10 broad jumps

Skill: bench press 5 sets of 3 reps @ 70% explode up to the lockout

Barbell warm up 5 reps each with empty bar clean grip RDL clean pull below the knee muscle clean OHS tall clean hang squat clean

WOD 4:00 AMRAP 8 hang squat clean 135/95 115/75 95/65 10 box jumps 24/20"

2:00 Rest

4:00 AMRAP 8 OHS 115/75 95/65 75/55

10 box jumps 24/20"

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