09.04.2020

Outside group warm up
2 lengths shuffle2 lengths high knees
2 lengths skip
1 length leg swings
4-5 each side  perfect stretch

then...
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
10 empty barbell thrusters


Mobility
child's pose x 5 deep breaths
hip hurdles x 10 each side
ankle pulses x 30 seconds each side
yoga push ups x 5



Burgener Warm Up with PVC or stick

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





WOD
"Down and Out"

E2MOM x 20 minutes

build to a heavy set- start at 50-55% max power clean
2 power cleans
1 hang squat cleans
2 front squats


Core Finisher
2-3 sets
30 bicycle crunches
15 L crunches
20 bicycle crunches
12 L crunches
10 bicycle crunches
9 L crunches

09.03.2020

Warm Up
3 sets
100m run building effort
10 reactive box step ups/leg
10 DB sumo jump squats10 DB alt. snatch - 5/side



Strength

3 sets
barbell hip thrusts x 8-10 reps @ 20X2

snatch grip bent over rows x 8

weighted step ups x 5 each side


WOD (15:00)

"Bar Keeper"
AMRAP 3:00
9/6 cals bike or 15/10 cals row
9 power snatch 95/65 75/55 45/35

rest 3:00

AMRAP 3:00
9/6 cals bike or 15/10 cals row
7 power snatch 115/85 95/65 75/55

rest 3:00

AMRAP 3:00
9/6 cals bike or 15/10 cals row
5 power snatch 135/95 115/75 95/65

09.02.2020

Warm Up
3 sets

10 banded rows- use the longer, lighter bands -orange or black
10 banded curls
10 banded pull aparts
30 second table top hold


Strength
every 75 seconds for 6 sets
2 push press
1 pause power jerk- pause 2 seconds at the dip and at the receiving position
1 power jerk
build in load with good form- start at 55-60% 1RM push press




WOD
"Checkmate"

3 rounds

8 deadlfts 155/105 115/85 95/65
7 hang power cleans
6 front squat
Farmer Carry 50m heavy-ish

2 rounds
7 deadlifts
6 hang power cleans
5 front squats
Farmer Carry 50m

1 round
6 deadlifts
5 hang power cleans
4 front squats
Farmer Carry 50m

09.01.2020

Warm Up
2 sets
10 PVC pass through + RDL
10 PVC Cuban press
10 PVC Jefferson curls
5 inchworms + push up
5 yoga push ups
5 deep squat walk out to push up



Mobility
Table top pose x 30 seconds
Child's pose with lat stretch x 30 seconds/side- reaching arms to the diagonal
Twisted cross x 30 seconds/side



WOD
"Black Lung"

AMRAP 16:00
8 burpees
6 DB hang power cleans 40/30 30/20 or some version of this depending on what we have
4 v-ups
2 devil's lungster 40/30 30/20

**devil's lungster - devil's press + lunge right + lunge left + thruster

Cool Down
Child's pose 1:00
Saddle pose 1:00
Pigeon pose 1:00 each side

08.31.2020

Warm Up
2-3 Sets
20 Banded Hip Thrust + 20sec Isometric hold at top of last rep
20 Steps Monster Band Forward
20 Steps Monster Band Backwards
20 Light to Moderate Russian KBS or DB swings

Strength

3 Sets
1. Leg Behind Goblet Squat; 2020 x 3-5/leg https://youtu.be/XQkQEC8pWdk
2. KB Cross Body Drop Lunge 30X0 x 3-5/leg https://youtu.be/CzJJev7IUMw
3. Snatch grip deadlift x 6 reps @ 3030

Running warm up
200m jog
Skips- A/B/C
4 x 50m pick ups

WOD
"Ice Cube"
For Time
1 mile run
at the 12:00 on the clock
complete 4 RFT
5 power snatch 135/95 115/85 95/65
15 wall balls 20/14
30 DUs or 60 singles

08.29.2020 Hero WOD

Warm Up
2 sets 
20 lateral banded walks/side
8 B-stance KB swings Right
6 single arm KB hang cleans R
4 single arm KB racked squats R
2 single arm KB racked reverse lunges R
repeat movements for Left side

Mobility
4/side perfect stretch
8/side hip flexor kicks
10 wide stance rock backs - on elbows in the frog stance for legs

WOD
Hero "Small"

Work with a partner- divide and conquer- one work/one rest

3 Rounds For Time

1,000 meter Row

50 Burpees

50 Box Jumps (24/20 in)

800 meter Run

Background: Dedicated to U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, who died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney. 

The "Small" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, June 12, 2011 (110612).

08.28.2020

 Warm Up: 
3 Sets Not For Time 
5 Half Kneeling Single Arm Bottom Up KB Press/arm 
20sec Side Plank/ side 
30sec Dead Bug- move legs out and back slowly 
*Move with purpose and focus - build a little weight on your press 

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly 

then.. 
Banded good mornings with squats. - Use a red, blue, or black band- something stronger
Do 5 reps good mornings + 5 reps squats for 3 sets 

WOD
"Complex"

20:00 AMRAP
200m Run 
1 Curtis P (1 Power Clean + 1 Lunge/Side + 1 Push Press)   96/65   75/55
1 Man Maker (1 Push Up + DB Row + 1 Push Up + 1 DB Row + 1 Squat Clean Thruster)  40/30  35/20  25/15

*Add 1 rep to each every round
ex. 200m Run, 1 Curtis P, 1 Man Maker. 200m Run 2 Curtis P’s, 2 Man Makers, 200m Run 3 and 3 and so on