08.12.2020

Warm up
2 sets- empty bar
7 barbell or DB deadlifts
7 barbell or DB snatch grip high pulls
7 barbell or DB behind the neck press or strict DB press
5 push up + T

4 each side perfect stretch walk




Primer:
6:00 EMOM

min 1- 3 wall walks - option to add 4 (2/side) shoulder taps while in HS or shoulder taps in the plank after each wall walk

min 2- 10 pistols- option to do touchdown squats




Strength
8:00 E2MOM

3 muscle snatch

2 snatch balance

1 high hang squat snatch
start at 40% and build to no more than 50%

WOD
"Goodie Bag"
10-8-6-4-2
snatch complex 115/85 95/65 75/55
30 Double unders in between sets of snatch
**complex= snatch deadlift + hang squat snatch + OHS

08.11.202

Warm Up

2 rounds https://youtu.be/wRRsNQCRAwc
prone straight arm Y raises x 10reverse scap push ups x 10
banded bent over row hold x 30 seconds
reverse plank hold x 30 seconds
elbow plank to rotate open to side plank x 5/side




Strength
 3 sets each

A1. DB high pulls x 8/side
A2. DB box step ups x 8/side with a 2 -3 second descend to the ground

B1. DB split stance Romanian deadlift x 8/side @3110
B2. DB gorilla rows x 8/side @2X02



WOD
"Free Agent"
15-12-9

push press 115/85 95/65 75/55 or use 2 DBs
box jump overs 24/20"

directly into..
15-12-9
deadlifts 225/155 185/125 135/95
burpees over the bar

08.10.2020

Warm Up
3 rounds
100m jog30 seconds or about 4-5 reps  deep squat progressions
20 banded pull aparts
30 second hollow hold
30 second superman hold


Burgener Warm up
 
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

Strength

Every 90 seconds for 5 sets
1 clean grip deadlift- pause at the knee and mid-thigh on the way up @3030

1 segmented power clean
3 front squat @ 2110
build to 70% clean max


WOD
"Steel Toe Boot"
For Time
800m Run
30 power cleans 115/75 95/65
100m carry- one weight overhead, one weight at your side
20 push ups
100m carry- one weight front racked, one weight overhead
10 bent over barbell rows 115/75 95/65
800m Run

08.09.2020 Swim WOD

4 RFT

4 single arm DB press/side

6 single arm DB row/side
12 total front rack lunges
100 m swim

08.08.2020 Hero WOD Saturday

Warm up
3 sets
8 drop lunge to knee lift/side
10 single leg glute bridges/side + 15 second glute bridge hold
5 deep squat progression + walkout to a push up



Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/body saw x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side




WOD
"Omar"

For Time

10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees

Background: U.S. Army First Lieutenant Omar Vazquez, 25, of Hamileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

The "Omar" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, May 21, 2013 (130521).




Core finisherhttps://www.instagram.com/p/CDMe0bclbM8/
3 Sets

10 Right Arm Hollow Body KB Chest Press -directly into-

5 Right Arm KB Turkish Sit-Ups
*switch sides and repeat
-then-
10 Dual KB Turkish Sit-Ups (add in a 20sec isometric at the top of the final sit up)

-rest as needed and repeat from top

08.07.2020

Warm Up
https://www.instagram.com/p/CC_f2I5FDgk/ 🤟3 Sets
1. Half-Kneeling Plate Halo x 8/knee
2. Single Arm Plate Bent Over Hip Row x 8/arm
3. L Plate Floor Press x 8 reps
4. Weight Plate L Crunch x 8 reps
5. Plate Russian Twist x 24reps (12/side)

*move through from 1 to 5 and then back to 1 for the next set. 

Strength
A.  pausing split jerk- pause at the dip for 2 sec and the catch for 2 sec
3 sets of 2 @ 70%

B. 3 sets of  3 x jerk drive + 1x split jerk @ 75%


WOD
"Pea Pod"
6 RFT
4 strict HSPU- sub piked from a box
8 KB swings -heavier then you normal 72/53
12 wall balls 20/14
shoulder to over head 4,6,8,10,12,14 reps by round   135/95   115/75   95/65

08.06.2020

Warm Up

2:00 cardio choice
3 rounds
10/side shoulder taps
5 PVC pass thrus standing
5 PVC pass thrus at the bottom of a squat
5 PVC pass thrus prone position
100 foot one arm overhead carry- 50'/side moderate load


Primer: use a  green mini band
10/side- side laying leg raises
10 each side monster walks
10 each side lateral walks
10 air squats- slow to fast tempo

WOD
"Legs"
every 3:00 for 3 rounds
20/15 cals bike or 30/20 cals row
8 DB box step overs 50/35 35/20 scale to holding just one DB

rest 3:00

Every 3:00 for 3 rouinds
20/15 cals bike or 30/20 cals row
8 devils press 50/35 35/20 scale to holding just one DB