01.15.2022 Team of 3

Warm Up
3 rounds
5/side tall kneeling to standing
5/side half kneeling prisoner windmills
5 candlestick roll out to standing


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



Barbell warm up- empty bar
2 rounds
front rack sots press x 8 reps
hang muscle cleans x 5
strict press x 5
hang muscle snatch x 5
overhead squats x 5


WOD
Teams of 3
"Ride the Wave"
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125

01.14.2022

Warm Up
One round
45 seconds of each with a 15 second transition
box step ups
rest 15 sec
ring rows
rest 15 sec
scap pull ups
rest 15 sec
PVC platter squats
rest 15 sec
box jumps
rest 15 sec
ring rows
rest 15 sec
kipping swings
rest 15 sec
PVC Kang squats


Mobility
A. 10 x cat/camels
B. 10 x KB behind the back hip hinge
C. 15 x banded PVC hip hinge- tie up band on rig post, string PVC thru, and then hip hinge.


Strength
deadlift week 7
50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
max out reps

WOD
"Cinnamon Roll"
15:00 EMOM
min 1- 5 hang power clean 155/105 135/95 115/75 95/65
min 2- 7 deadlifts 155/105 135/95 115/75 95/65
min 3- 1 squat snatch + 3 OHS 155/105 135/95 115/75 95/65

01.13.2022

Warm Up
10:00 flow
100 feet waiter carry, 50 each side
100 feet suitcase carry, 50 each side
3 Turkish get ups each arm
5 single arm overhead squats each arm


Strength
A. snatch press in the receiving position 5 sets of 3 reps
B. 4 sets of 3 reps high hang snatch- light for speed
C. 6:00 EMOM 1 snatch building load up to 80%



WOD
"Farm Strong"
13:00 AMRAP
2-4-6-8-10-12... keep adding 2 reps to each movement
DB alternating snatch 50/35 35/20
DB clean & jerk- you don't need to alternate- split reps
burpees

01.12.2022

Warm up
2 sets
50 feet shuffle each direction
10 jumping jacks
5 each side Cossacks
5 inchworms
20 frog pumps


Primer
2 sets
A. banded ankle stretch x 30 seconds each side
B. touchdown squats x 8 each side
C. plate squats x 6 @31X1

Strength
front squats
3 x 8 reps @ 70%

WOD
"Do Not Disturb"
For Time
3 rounds
12-6-3
TTB or BMU (3-2-1)
shoulder to overhead 115/75
handstand walk 25 feet or scooter walk 25 feet or crab walk 50 feet
Rest 1:1
*record each round*

01.11.2022

Warm Up

2 sets

8 yoga push ups

8 prone snow angels

8 scap pull ups

8 box jump, step downs

1 *Barbell Complex 

*Barbell Complex*

2 hang muscle cleans

2 front squats

2 hang power cleans

2 tall cleans

2 power cleans

Mobility

A. banded ankle stretch x 30 seconds each side

B.  banded lat stretch x 30 seconds each side

C.  3 each side inchworm + spiderman walk

WOD

"The Time is Now"

For Time

1-3-5-7-5-3-1

Power Cleans 185/135   135/95    95/65

2-6-10-14-10-6-2

Box Jump Overs   30/24   24/20 

2 sets
https://www.instagram.com/p/CWl9npflNLM/
1.  10 each side clam shell side hip thrusts
2.  10 straight leg sit ups
3.  20 single leg alternating v-ups
4.  20 heel taps
5.  20 alternating deadbugs- legs only, slowly
6.  20 tall plank cross body mountain climbers
7.  10 ab roll outs- use a scooter or the barbell

01.10.2022 Members of the Month WOD

Warm Up
2 rounds
20 alternating walking lunges
10 barbell high pulls
10 barbell strict press
1:00 cardio choice


Strength
barbell hip thrusts
3 x 8 reps @ 85% of your DL max
*between sets perform 20 banded lat pull downs + 5 scap pull ups


WOD
Koskey 20:00 EMOM
min 1- 15 KB swings 53/35
min 2- 20 wall balls 20/14
min 3- 20 sit ups
min 4- 15 push press 95/65 75/55
min 5- 12/10 cals bike

01.08.2022 Partner WOD

Warm Up
Dynamic led by coach
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog

2nd video
1. world's greatest stretch
2. quad stretch
3. hamstring stretch + ankle work
4. modified pigeon stretch
repeat on the other side



WOD
Monster Chipper
partner wod
"I go, You go"
50 Devil's press 50/35 35/20
100 Burpees
200 Air squats
3000m row
time cap 30:00