06.14.2021

Warm Up
3 sets
5 DB windmills/side
20 quadruped shoulder taps
10 alternating underswitch to crab reach
30 seconds table top hold

Primer
5:00 EMOM- each minute complete:
20 second feet elevated down dog hold
4-6 push ups

WOD
"What do you want from me?"
every 3:00 for 5 sets
21 cal row or bike
12 sandbag ground to over the shoulder or sandbag cleans
9 HSPU


Strength: back squats
8 reps @ 55%
6 reps @ 60%
4 reps @ 65%
2 reps @ 70%

03.02.2021

Warm Up
2 rounds
4/side beast to alternating leg through
10 elbow scapular push ups
20/side banded clam shells
15/direction banded at ankles walks (lateral and monster)

Strength
Bench Press
6-4-2-4-6
build load

WOD
"PB & J"
every 6:00 for 4 sets
20/15 cal row
5 touch-and-go power snatch 135/95 115/75 95/65
20 wall balls 20/14
5 TNG power sntach
20/15 cal row

02.10.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
cross walk with light DBs x 30 seconds
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep


Primer
4 sets/leg
use a single DB
2 Cossack lunges
2 Curtsy squats
2 Reverse lunges
all @2121/leg
between sets complete an OH carry or hold 30 seconds each side


WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65

Cool down
seal pose x 1:00
supine twist x 30 seconds/side
child's pose x 1:00

01.21.2021

Warm Up
2 rounds
12 prisoner tall kneeling to standing- 6/leg
6/side half kneeling prisoner windmill
6 candlestick roll ups


Mobility
Prone PVC lift offs x 20 reps
PVC platter squats x 15 reps
PVC front rack sots press x 10


WOD
”Star Man”
3 Rounds

Complete as many reps as possible in 1 minute of each movement

1) Calorie Row
2) Power Clean
3) Box Jumps 24/20
4) Wall Ball Shots 20/14
5) Rest 1 Minute

Barbell Recommendations
Advanced 135/95
Intermediate 115/85
Fitness 95/65

Score is total reps from all 3 rounds

Strength
6 sets of
1 power clean + 1 hang power clean + 1 jerk
set 1-2 @55-60%
set 3-4 @ 60-70%
set 5-6 @70-80%

01.16.2021 Partner WOD

Warm Up
3 rounds
10 drop squats
5/side tall plank to alternating toe touch
4/side perfect stretch


WOD
"Lions"
Partners
30:00 AMRAP
10 cal row
10 DB rows L+R =2 50/35 35/20
10 Devil's press 50/35 35/20
10 abmat sit ups
add 10 reps each round (round 2= 20 reps, round 3 + 30 reps)
partners divide up reps as they choose
one work, one rest

11.27.2020 Hero WOD Zeus

Warm Up
3 rounds
10 Prisoner Kang squats
10 step ups (5/side)
10 glute bridges- feet on box
10 slow to fast air squats

Strength

3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0
C. hspu from a box x 3-5 reps


At Home Version of Zeus
3 rounds30 DB thrusters
30 DB sumo deadlift high pulls
30 box jumps or step ups
30 single arm push press (15/side)
400m run
30 push ups
30 air squats


3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The “Zeus” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).

11.21.2020 Partner WOD

Warm Up

3 rounds
1:00 bike or row - alternate with your partner
3 perfect stretch each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions



WOD
"Workaholic"

Partner Up
30:00 total for workout

Buy In 100 cal row or bike
AMRAP
30 hang power cleans 135/95 115/75 95/65
30 pull ups - sub banded lat pull downs
20 squat cleans 135/95 115/75 95/65
20 C2B pull ups- sub ring rows
10 clean & jerks 135/95 115/75 95/65
10 bar muscle ups -sub strict banded pull ups