10.09.2021 Bring a Friend Day

Warm Up
400m jog
10 Jefferson curls
10 yoga push ups



Primer
5 sets of 1 rep front squat with a 10 second descend and a 10 second hold
start light and add a small amount of weight

in between sets
1. banded ankle distraction x 30 seconds each side
2. calf eccentrics x 8 each side
3. front rack stretch x 30 seconds
4. slow Cossack squats x 8 each side
5. sumo good mornings with plate or KB at your chest x 5 slow reps



WOD
The Destroyer
50 Power Cleans
-20 Double Unders
40 Front Squats
-20 Double Unders
30 Shoulder to Overhead
-20 Double Unders
20 Squat Clean Thrusters
-20 Double Unders
10 Curtis P Complex (1 Power clean + 2 Front rack lunges + 1 Shoulder to Overhead)
-20 Double Unders

Advanced: 95/65
Intermediate 75/55
Novice 65/45
25 Minute Cap

09.20.2021

Row/run/bike an easy 3:00

T-Spine Stretch on a bench x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps

and then …
Deep Squat Progressions x 5-7 reps

Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility
banded lat stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side


Strength
Front Squat 00X1; 6,6,6,6; rest 2:00-2:30 between sets



WOD
"I don't want to go home"
9-6-3
thrusters 135/95
push ups

Rest 3:00

3-6-9
clusters 155/105
hspu or handstand walk 25 feet

09.03.2021

Warm Up
2 sets
20 lateral banded walks/side
8 split 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 walk
8/side hip flexor kicks
10 wide stance rock backs - on elbows in the frog stance for legs


WOD
"Nearly Lost Cindy"
6 rounds for time
1 round of Cindy
200m run
3 clusters
115/85

*Cindy= 5 pull ups + 10 push ups + 15 air squats

07.03.2021 Hero WOD T

Warm Up
400m row/bike/run
10 empty bar thrusters
10 dead bugs

300m row/bike/run
10 KB swings
10 2- legged pistols keep knees and feet together as you squat

200m row/bike/run
20 banded glute bridges


Mobility:

banded ankle distraction x 45 seconds each side
hip flexor kicks x 7/side https://www.instagram.com/p/BwkLxo5gyDQ/
robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/





WOD
Hero WOD T


5 Rounds for Time
100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

The “T” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, February 4, 2018 (180204).

05.21.2021

Warm Up
2 rounds
100m run
10/side high pulls with light DB
5/side strict press with DB
10 PVC pass thrus
5 yoga push ups
then…
Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps


Mobility
https://www.instagram.com/p/B1ewbGLFylu/
Hip flexor hurdles x 5/side
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=ry-bfjgd4Mo



Skill Work
Bar muscle up drills:
https://www.instagram.com/p/B04z7G6AUGN/
1. hollow/arch swings with scooters
2. jump out of pool drill
3. banded hip drives to low racked barbell
4. banded bar muscle up transition drill

Between muscle up drills
barbell T bar row x 5-7 reps @31X1

set up like a landmine and use a green long band on the barbell to row it to your chest
https://youtu.be/-4DgImN_G7o

WOD
"Motoring"
3 sets of
3 rounds
3 clusters 135/95 95/65 75/55
6 pull ups/6 C2B pull ups/ 4 bar muscle ups
9 cals row- sprint

Rest 90 seconds after your 3 rounds- complete this for 3 sets

03.26.2021

Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups


Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch



Strength
back squats
3 reps @ 65%
2 reps @ 70%
2 reps @75%
1 rep @ 80%
1 rep @ 85%

WOD
"Boxed Up"
6 rounds
4 S2OH 155/105 115/75 95/65
7 push ups

rest 2:00

6 rounds
4 clusters 135/95 95/65 75/55
7 box jumps 24/20"


If time remains:
Core Builder https://www.instagram.com/p/CHQY4Zrr7vS/
3 sets:
20 lying Leg raise to DB
20 Leg Lifts over DB
20 Weight DB sit ups
20 Hip Dips (10/side)
20 toe touch + knee to elbow + knee cross body (10/side)Rest 1-2 min between sets

02.15.2021

Warm Up
2 rounds
10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions

Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps



Glute Focus- mini bands
banded glute bridges x 15
banded clam shells at the top of a bridge x 15
banded cha cha x 7 each side
banded air squats x 10- slow to fast



Strength
front squats 3 x 3 reps @78%
back squats 4 x3 reps @73%



WOD
For Time
"BeeBee"
25 power cleans 135/95 115/75 95/65
20 feet handstand walk or 24 handstand marches
15 thrusters
10 HSPU
5 clusters
5 strict HSPU or 5 strict pull ups

Cool Down
1:00 butterfly stretch
30 seconds each side couch stretch
1:00 child's pose