03.23.2022

Warm Up
2 sets
1:00 cardio
10 steps each side death march
15 air squats
20 banded good mornings
10 scap pull ups + 10 kip swings

then

10 PVC platter squats
5 barbell tall cleans
5 clusters




Bullet proof shoulders
3 rounds
A. 30 seconds each side KB arm bar- use a challenging weight 53/35
B. 10 x alternating bent over rows- challenging weight

Mobility for OHS
Super Set- 2-3 rounds

1. 90/90 Ys x 15 reps
2. squat Ys x 8 reps each side- use 2.5# and then 5# plates
3. band squat overhead press x 8 each side- light DBs for good position
https://www.instagram.com/p/CVvXoTfLg5x/



WOD
"Brock"
20:00 AMRAP
12 cals choice machine
9 OHS 95/65 75/55
6 C2B pull ups or pull ups or banded pull ups
3 clusters 95/65 75/55

03.22.2022

Warm Up
2:00 cardio
2 sets
5 yoga push ups
5 each side perfect stretch
10 DB strict press
5 each side DB windmills
10 each side walking lunges



Bullet proof shoulders
A. 2 x 10 reps -Lat eccentrics with a PVC- on a bench with your back flat and your arms extended. Lower the PVC behind the head for a 3 second count, up fast. Use a 2.5# or 5# plate on the PVC.

B. 3 sets of
5 reach , roll, and lift- fight hard to keep the elbow straight and keep your arm close to your ear
30 seconds OH carry each side- use a challenging weight




WOD
"Lap Dog"

3 sets of 3:00 AMRAP/ 2:00 Rest
12 DB box step ups 50/35 35/20
6 strict HSPU on a box- RX+ on the wall
1 rope climb

03.21.2022

Warm Up
2 sets
Cardio 1:00
10 each side split squats
10 barbell behind the neck press
5 Kang squats



bullet proof shoulders
3 rounds
10 x prone PVC lift offs- grab as narrow as you can while still being able to lift 2-3 inches off the ground. Try to break the PVC by externally rotating arm before lifting

15 x banded 9090 overhead raises- keep entire back flat on the ground as you raise arms overhead. Use a band that makes this challenging.

Max reps inverted row- racked barbell on rig- pull chest to the bar. Elevate feet on a bench or box.


Strength
5 sets of
2 push press + 1 jerk
build load from 55% your push press weight


Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position

https://www.instagram.com/p/Ca4p4r7AA49/



WOD
"Get It"

12:00 EMOM
1 power snatch + 1 full snatch
pick a weight you can maintain for the entire 12 minutes for both movements- challenge yourself

03.19.2022 Hero WOD Laura

Warm Up
2 rounds
200m row
10 Jefferson curls
5 yoga push ups
20 banded lat pull downs




Strength with a partner
12:00 EMOM
min 1- partner A completes 1 power clean + 1 squat clean
min 2- partner B completes the same complex
continue to add load to the bar until time expires



Hero WOD
"Laura"
AMRAP (with a Partner) in 21 minutes
30 calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105 lb)

Background: This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice @cfvice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

The workout, posted on the CrossFit Main Site as “Laura” – as the workout of the day for February 13, 2021 – was originally called “Lift Like Laura” when CrossFit Vice created the WOD as part of a “Live Like Laura” fundraiser event hosted by their gym on that date.

More background from an article by The Morning Chalk Up:

• “Schwartzenberger was “known for her engine,” so they designed her tribute WOD to target the engine.”

• ““She’d always have her hair braided for workouts, and I can just visualize her braid bouncing as she did power cleans and her rowing, and that’s why [CrossFit Vice] put those movements [in]””

• ““And burpees…” “She was the person that just wouldn’t rest, no matter how many burpees or how tired she was. She would just keep going.””

03.18.2022

Warm Up
3 sets
10 each side DB high pulls
10 each side DB strict press
10 reverse lunges
10 scap pull ups
20 seconds handstand hold


Strength
3 sets
A. single arm DB push press x 8/side @3X11
B. single arm DB high pulls x 10/side- no tempo

3 sets
C. strict pull ups x 5-8 reps
D. DB chainsaw row x 10/side @3X11

OR
find your max deadlift



WOD
"Lucky 7"
7:00 AMRAP
7 thrusters 95/65 75/55
7 TTB or hanging knee raises
7 box jump overs 24/20"

03.17.2022

Warm Up
3 sets
1:00 rowing
30 second wall sit
8 silver backs- band on rig, drop into a full squat and then pull the band into your body
5 box jump, step downs


Strength
Back squat
3 x 6 reps @ 75%

WOD
"Slide"

3 Rounds for Time
50 feet sled pull- add 3 plates to the small sled (the rope is 10 feet)
200 feet farmer carry 53/35 each hand
20/15 bike cals




Finisher https://www.instagram.com/p/Ca0Pmn9lsda/
2 sets
20 Landmine Russian Twist (10 each side)
rest 15sec
20 Barbell Hollow Rock or no barbell
rest 15sec
20 Hang Clean High Pull (shoulder focus)- super light or empty barbell
rest 15sec
5/side Landmine Turkish Sit Up
rest as needed and restart

03.16.2022

Warm up
2 sets
wall facing handstand hold, 30 seconds
weighted goblet squat hold, 30 seconds
weighted goblet squats, 30 seconds
10 each side single leg KB RDLs
50 feet each side single arm overhead carry


Mobility
1. Banded hamstring curls x 20 reps
2. Wall slides- slow & controlled x 5 reps
3. Yoga push ups x 5 reps


Strength
Find your max Deadlift today!!

warm up reps
8 @ 50%,
6@ 60%,
4@ 70%
2 reps @80%
1 rep @85%
1 rep @90, 95, 95+%




WOD
#justabar
9:00 AMRAP
3 deadlifts
3 hang squat cleans
3 front squats
3 strict press
3 push press