12.11.2021 Partner WOD

Warm up
2 sets
10 each side Bulgarian split squats
10 each side single leg glute bridge
10 bird dogs
10 dead bugs

then...
2 sets
cardio 1:00 increasing pace every 20 seconds
25 banded good mornings
10 DB Z press- light load


barbell warm up- do one round cleans, one round snatches
3 reps each
clean grip RDL
clean extension
clean high pull
power clean




WOD
"Interstellar"
with a partner
I go, You go style
For Time

10 rounds
5 thrusters 95/65
5 pull ups

10 rounds
5 power clean & jerk 95/65
5 TTB or hanging knee raises

10 rounds
5 power snatch 95/65
5 burpee over bar

08.20.21021

Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills


Mobility
10/side hip hurdles
5/side reach, roll & lift
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds




Strength

Front Squat 21X1; 2.2, 1.1.1, 1.1 x 2 sets; rest 15sec/rest 2-3mins (Cluster Sets - 1.1.1 means you will perform 1 front squat at the prescribed tempo, place the bar back in the rack for a 10sec rest, and then repeat for 2 more reps with the same rest between reps 2 and 3.)

WOD

"Bring the Pain"
6 rounds for time 

200m row

clean & jerk*

8 burpee over bar

reps for C&J= 18-15-12-9-6-3

weight

RX 95/65   135/95   155/105   165/115   185/125   205/135

INT 75/55  95/65   115/75   135/95   155/105   165/115

SC   65/45  75/55   95/65   105/75   115/85   135/95

05.18.2021 "Ingrid"

Warm Up
2 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds




Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos

Primer for snatches- 3 reps of each movement
snatch grip deadlift
muscle snatch
overhead squat
snatch push press
snatch balance
hang power snatch
snatch from below the knee




WOD
"Ingrid" a new girl wod from CrossFit
10 rounds for time
3 power snatch
3 burpee over the bar
135/95

Post WOD carries
heavy KB or DB carry 4- 6 reps 50m

03.17.2020 WOD + At Home

Warm Up2 rounds300m row or bike
10 plate squats
10 goblet squat + press https://www.instagram.com/p/B7ZRVo1FxrB/?utm_source=ig_embed&utm_campaign=embed_video_watch_again


Mobility:
squat hold x 30 seconds for 3 sets
ankle stretch in a lunge position x 30 seconds each side
banded squat OH press x 8/side https://youtu.be/qlkoMqvbYog



Skill: OHS

5 sets of

1 pause OHS for 4 seconds
2 regular OHS
start at 60% and build with good form

WOD
3 RFT
8 devil's press 50/35 35/20
16 hang power cleans 135/95
8 DB thrusters 50/35 35/20
16 burpee over bar

At Home WOD

Do the same wod as class all with DBs. Make your burpees over a DB.

At Home- no equipment
"Walk the Line"
5 Rounds
60 lateral line hops- a single hop is a rep- hop over anything
40 reverse lunges
20 burpees

ABs:
5- 6 rounds
10 candlestick rolls to a sit up or to a jump up (like a get up we do in class)
20 seconds bent knee hollow hold or 30 seconds hollow body hold
10 inchworms with no push up

01.20.2020 '8 is Great'

Warm Up
3 rounds of:

MB lateral throws to brick wall x 10/side
MB hamstring curls x 15
MB seated wall balls x 10
MB on hips for frog bridges x 15




Mobility:  banded shoulder warm up  https://www.instagram.com/p/B6hBLmql7ql/

Perform 10-12 reps of each movement
1. Internal Rotations
2. External Rotations
3. Face Pulls
4. Band Pull Aparts 90 Degrees
5. Band Pull Aparts 45 Degrees
6. Upright Rows


Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)




Skill: snatch

A.  Tall snatch 3 sets of 3 reps light weight to focus on speed
B.  Power snatch  5 sets of 3 reps with 50%-60% to focus on extension and speed
C.  Snatch pulls  3 sets of 2 reps with 90% to focus on driving through the ground and staying vertical



WOD
8 is Great
16:00 AMRAP
8 power snatch  95/65   75/55  65/45
8 burpee over the bar
8 thrusters
8 pull ups

11.23.19 Minit to Winit

Make up Strength/Skill


Minit to Winit WOD
prizes given to top scores in each class

11:00 EMOM
*record total reps
0-1:00 wall balls 20/14
1-2:00 rest
2-3:00 hang power cleans 155/105 135/95 115/75 or 95/65
3-4:00 rest
4-5:00 burpee over bar
5-6:00 rest
6-7:00 wall balls
7-8:00 rest
8-9:00 hang power cleans
9-10:00 rest
10-11:00 burpee over bar

November Rowing Challenge
Workout 7

EMOM x 20:00

30 second row for cals/ 30 sec rest

Workout 8
4 sets for consistency
2:00 max cals
2:00 rest

Workout 9
EMOM until failure
16/13 cals row

RX+ 20/16
Scaled 14/11 or 12/9

01.09.19

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Tall kneeling banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Primer:
Part One: single leg stance RNT balance-barefoot https://www.instagram.com/p/BrTUj9nglU3/

                  hold stance 5 seconds x 3 reps each side


Part Two: barefoot single leg RDL with barbell x 6-8 reps each side


Barbell Warm Up
with an empty bar complete 5 reps of the following:
1. snatch grip behind the head press
2. snatch grip behind the head press in a quarter squat
3. jumping squats with barbell on your back- continuous
4. Cossack squats with barbell on your back- but you can take it off it needed
5. muscle snatch from the hang

Skill: snatch

3 reps snatch @ 60%
3 reps snatch @ 65%
2 reps snatch @ 70%
2 reps snatch @ 75%
then..
3 sets of 1 rep snatch @ 80+% build in load if technique feels good


WOD

8:00 AMRAP
15 power snatch 75/55- no more added weight!
15 burpees over the bar or sub 4 bar muscle ups


Core Finisher
https://www.instagram.com/p/BnphutvnGjB/

3 sets - all on a bench
5 reps each side moving DB lateral underneath your plank
5 reps each side plank with DB powell raise
10 reps in a plank doing up downs