09.27.2021

Warm Up
2 rounds
10 cals row or 8 cals bike
20 banded pull aparts
10 dual DB high pull to press https://youtu.be/ux3Mwsa_KoU
15 DB bench pull overs https://youtu.be/owr5y-s6-Qk



Strength
3 sets
A. barbell hip thrusts x 8 @20X1
B. landmine deficit RDLs x 8/side @20X1
C. landmine half kneeling press x 8/side @20X1



WOD
"Apple Pie"
3 rounds
12 wall balls 20/14
6 devil's press 35/25 30/20
Rest 2:00
then
for time
30 wall balls 20/14
18 devil's press 35/25

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

07.20.2020 Benchmark WOD

Warm Up https://www.instagram.com/p/CCWWfP6FvfA/
2 rounds
100m run
With a single dumbbell: 2 DB bent over rows + 2 DB snatch + 2 DB OHS each side
100m run
With dual dumbells: 4 alternating DB rows + 2 dual DB cleans + 4 alternating DB press



Strength
primer - 3 sets
2 muscle cleans
2 tall cleans
1 push jerk
1 split jerk
starting at 30% load and build to no more than 55%

then..
5 sets every 2:00 starting at 60% and building to no more than 79%

1 power clean +1 squat clean +1 jerk


WOD
benchmark workout from CrossFit Invictus
"Power Move"
For Time
24 power cleans 115/75 75/55
12 devils press 50/35 35/20
18 power cleans
9 devils press
12 power cleans
6 devils press

05.06.2020

Warm Up
3 rounds
30 seconds criss cross squats
30 seconds sit ups
30 seconds lunge R + lunge L + air squat
30 seconds yoga push ups

Rest as needed

Glute Strength Sets
2 rounds
body weight squat pulses x 30 reps
Bulgarian split squat pulses x 10/side
frog pumps x 60

then
2 rounds
hip bridges from the ground or on a bench
wide stance x 15 reps
narrow stance x 15 reps
slow eccentric- 2 foot up/1 foot down x 10/side


WOD
"Mountain"
15:00 AMRAP
5 devil's press
10 DB front squats * if you have a barbell use 95/65
15 sit ups
30 DUs or 60 singles
200 row/bike/run/jumping jacks for 1:00

04.25.2020 Hero WOD Saturday

Warm Up
3 rounds
10 goblet squats
8 RDLs each side
15 DB hip thrusts


WOD
"Will Lindsay"
10 Rounds for Time
3 Devil Presses (2x55/35 lb)
22 Alternating Dumbbell Lunges (2x55/35 lb)
19 Air Squats

This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.

Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan.

A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills.

SFC Lindsay is survived by his wife and four daughters.

We first found this workout posted on competitive athlete Josh Bridges’ YouTube channel (@bridgesj3) on May 19, 2019. As Bridges describes it, he was approached by a close friend of SFC Lindsay’s, identified only as “Evan”, during a fitness expo in Utah. During their conversation, Evan told Josh about SFC Lindsay and requested Josh create a workout in his name.

The rep scheme signifies the date SFC Lindsay died and 10 rounds signifies the 10th Special Forces Group.
Wear a Weight Vest (20/14 lb)

02.12.19

Warm Up:
3 Sets Not for Time:
10m Quadruped Crawl Forward
10m Quadruped Crawl Reverse
20-30sec Passive Ring Hang/Bar hang
6 Half Kneeling Single Arm KB Press/arm


Skill: 8:00 EMOM
min 1- push ups
     options: weighted push ups, push ups with fabulous form, decline or incline, ring push ups
min 2- farmer carry with not matching KBs- different loads- 100 foot


Skill: Push Press
6 sets of 2 reps
set 1-2 @ 60%
set 3-4 @ 70%
set 5-6 @ 80%


Primer for WOD: https://www.instagram.com/p/BteTqtygSw4/?utm_source=ig_web_copy_link

 ½ kneeling stretch. In a kneeling position squeeze your glutes and turn your hips under your body until you feel a good stretch in the front side of your hips (hold 5 for 10 seconds)✅

hip thruster bridge. Drive your heels into the ground and squeeze your glutes as you lift your hips and hold for 5 seconds (10-20 reps)✅


core stability work that relates to your squat mechanics with the descending pallof press. Brace your core and hold each position for 5 seconds (sets of 5-10 reps). 3 pauses- 1/4 squat, almost parallel squat and then full squat

WOD- this workout is about getting in larger sets that you can maintain over a few minutes.
For Time
100 DB squats- front racked
every minute on the minute
3 Devil's press
40/25 35/20- find a lighter DB set then you usually use- or use KBs

11.23.18- 8 and 9am only today!

Warm Up
2 rounds
2:00 bike or row
Single arm KB front rack carry- one length of the gym for each side
10 KB single side push press (5 each side)
10 prisoner tall kneeling to standing (5 each side)



Hip Mobility: https://www.instagram.com/p/Bkv_6zQniU2/
Two exercises with a band across the rack or a buddy holding a PVC
Two exercises with a foam roller

WOD
For Time
Partners- must complete one round before switching AND must tag off!

5 RDs each 50/35 35/20
5 devil's press https://www.youtube.com/watch?v=zOYXFFXAx24
10 DB snatch- alternating sides- 5 each
15 DB lateral hop overs

Rest 3:00

5 RDs each
5 sandbag ground to shoulder
10 push ups
15 air squats