06.23.2020

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


Strength Set
press in the receiving position x 2 reps for 3 sets
drop snatch x 2 reps for 3 sets
then

5:00 EMOM
2 reps hang squat snatch @ 60-70%



WOD
"Power Ball"

7:00 AMRAP
15 DUs
10 walking lunges- 5/side
5 power snatch @55-65%

Rest 2:00

7:00 AMRAP
4 bent over rows- use the same weight as snatch
8 wall balls
12 sit ups

06.09.2020

Warm Up
2 sets
12 standing band pull aparts- at home shoulder circles each direction
(pause 1 sec with hands wide on each rep of the pull aparts)
10 Russian step up/leg- step up with one foot and then knee up with the other leg
30 seconds tall plank shoulder taps


Glute Set
3 Sets - .
🍑 10 glute bridges -
🍑 10 donkey kick backs per leg
🍑 10 single leg glute bridges per leg
🍑 10 clam shells per side 
use a mini-band if you have one
https://www.instagram.com/p/B-Iy3ksptdM/


Strength Set
3 sets
A.  farmers press x 8-10 reps/arm @ 20x1
B.  alternating DB curls x 8-10/arm @ 30x1


WOD
"Devil's Ride"12-9-6-3
devil's press
leg raises
walking lunges- R+L=1
400m run



Post WOD Carries- if time remains
single arm carry- one heavier DB/KB100m farmer carry position
100m front rack carry position
100m OH carry position

04.18.2020 Hero WOD Saturday

Hero WOD Saturday
Chad or Loredo

Chad
1000 step ups for time  20" box
weighted 45/35 in a ruck sack (backpack)
Intermediate
For Time
500 Box Step-Ups (20 in)
Wear a Ruck Pack (25/15 lb)Beginner
For Time
200 Box Step-Ups (20 in)
No Weighted RuckBackground: Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

On December 14, 2018, CrossFit Games Director, Dave Castro @thedavecastro posted this workout in memory of Wilkinson, who was a friend. Castro said, "A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind."

From the Navy SEAL Foundation website: "SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial."

Loredo


6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

03.23.2020

3 rounds
single arm bottoms up KB or DB carry x 100 feet per side
scapular push ups x 10 reps
child's pose x 30 seconds (or if you have a place to hang from, passive hang for 30 seconds)
band pull aparts x 15 reps ( or arm circles each direction 15 reps)

Mobility

yoga push ups x 5
shoulder taps x 10
Cuban press with stick or dowel or PVC x 10
wall slides x 10


Skill: single arm DB high pulls

3 sets of 6 reps each side

15:00 AMRAP

dual DBs in a farmer carry, walking lunges x 50 feet
goblet squat with single DB x 20 reps
dual DBs in the front rack position, walking lunges x 50 feet
DB hip thrusts x 10 reps
push ups x 10 reps


Do 3 rounds of the following.

Single leg hip thrusts 15 reps
Side lying hip raises 10 reps
Frog pumps 30 reps
Extra range side lying hip abduction 20 reps

01.03.20

Warm Up
200 m bike or row
5/side lateral box step ups
10 hip bridges- feet on top of box
5/side Cossack squats
200m bike or row
20 shoulder taps
10/side single arm high pulls
200m bike or row
25 feet perfect stretch walk
25 crab walk




Mobility
45 seconds goblet squat with dorsiflexion stretch https://www.instagram.com/p/B0GnYEnHJxG/
10 sit squats on MB (same video as above)
10/side psoas march

Skill: back squats day 10
4 reps @ 65%, 70%, 75%, 80%
while resting your 2 minutes between sets, complete 20 reps banded tricep extensions


WOD
10:00 AMRAP
10 burpee box jump overs
20 walking lunges - 10/side
30 DUs or 60 singles


Post WOD Core
3 sets if time
10/side x half kneeling rotational MB throws to wall
6-8 x strict TTB
12 x hip extensions (supermans on the floor)

January Monthly Challenge- Walking lunges
Day 3- 6 walking lunges each side

12.11.19 Partner WOD

Warm Up

2 rounds:

300m Row or Bike
25' perfect stretch walk
25' Samson stretch
25' death march
25' DB overhead carry

then..

3 sets of
Kip cadence complex
2 kip swings + 2 tuck ups + 2 TTB with straight legs
20 second ankle pulse (stretch) each side

Skill:
3 sets of
Walking Lunges x 20 reps- 10 each leg
L-Sit on parallettes x 20 second hold
Handstand Walk- practice 5-10 feet at a time or sub scooter walk or shoulder taps x 20


WOD
with a partner- one work, one rest
15:00 time cap
25 TTB or hanging knee raises
35 wall balls 20/14
45 box jump overs 24/20"
55 DB snatches- alternating sides 50/35 35/20
45 box jump overs
35 wall balls
25 TTB
then if time remains, max reps of one of the following: bar muscle ups, pull ups or ring rows

10.07.19

Warm Up
2 rounds
Row/Run 200m
10 up and over a band across the rig or a PVC across the rig

10 deadbugs
10 slow to fast air squats
25 feet perfect stretch walk
25 feet crab walk

Mobility: https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3. Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides 8-10 reps

then..
box stretch with PVC x 45 seconds
wrist stretches


Clean Warm Up
5 reps tall jerks- barbell starts at the forehead

5 reps jerk balance- start in the split position and move the front foot back 3/4 of the way and then split jerk


Skill: push jerk or split jerk
https://www.instagram.com/p/B2zg_8rAFkX/

10:00 EMOM
1 jerk
set 1-3 70-73-76%
set 4-10 build to a heavy single



WOD
For Time
25 cal bike
50 sit ups
50 walking lunges
50 KB swings 53/35
25 cal row

Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side