workout of the day
06.24.2022
WOD
#justabar
8 sets
20 bent over rows
15 curls
30 second overhead hold
Warm up https://www.instagram.com/p/CeBve-wgt3y/
2 sets
20 Banded Monster Walks
20 Tibialis Raises
10 Heels Elevated Prisoner Squats
Mobility
A. banded front rack stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side
C. 4 each side perfect stretch
Strength
Front Squat Waves
4 reps @ 70%
2 reps @ 75%
1 rep @ 80%
4 reps @ 75%
2 reps @ 80%
1 rep @ 85%
4 reps @ 80%
2 reps @ 85%
1 rep @90%
WOD
#justabar
8 sets
20 bent over rows
15 curls
30 second overhead hold
06.23.2022
WOD
"The Clean Up"
AMRAP 10:00
1,2,3,4,5,6,7,8...
power cleans 155/105 115/75 95/65
walking lunges (L+R=1)
keep adding reps until time expires
Warm Up
2 sets
100m run
10 each side shoulder taps
100 feet dual DB OH carry
10 dual DB strict press
20 med ball chest passes
Primer https://www.instagram.com/p/CMu-DT1lE_g/
Thoracic Flow
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Deep squat thoracic rotations
10 Alt Perfect Stretch
10 Prone swimmers
Strength
push press
5 x 3 reps
70-75-80-85-85
WOD
"The Clean Up"
AMRAP 10:00
1,2,3,4,5,6,7,8...
power cleans 155/105 115/75 95/65
walking lunges (L+R=1)
keep adding reps until time expires
06.22.2022
WOD
Up and Over
For Time
12-9-6
hang power snatch 95/65 75/55
pull ups
immediately into
6-9-12
Overhead squats 95/65 75/55
HSPU or piked box hspu
Strongman work
3 rounds each for time
sled push 25m (to the pylon)
sandbag carry 50m (from the pylon to the fence and back to the pylon)
sled push 25m
*partner up and one work, one rest by round
Warm Up
2:00 cardio choice
2 sets
KB halos x 6 reps
hollow hold x 15 seconds
plank shoulder taps x 20 reps
then
1:00 cardio
2 sets
KB windmill x 6/side
30 seconds banded pass thrus while at the bottom of a squat
WOD
Up and Over
For Time
12-9-6
hang power snatch 95/65 75/55
pull ups
immediately into
6-9-12
Overhead squats 95/65 75/55
HSPU or piked box hspu
Strongman work
3 rounds each for time
sled push 25m (to the pylon)
sandbag carry 50m (from the pylon to the fence and back to the pylon)
sled push 25m
*partner up and one work, one rest by round
06.21.2022
WOD
"Devil's thrusters"
3 rounds
200m run
8 single arm devil's thrusters*
immediately into
3 rounds
100m run
20 KB swings 53/35
*Devil's Thruster= devil's press + thruster
Warm Up
2 sets
100m run
20 each side banded lateral walks
10 each side single arm DB sotts press
10 each side DB windmills
30 seconds deep squat hold
Strength
Find your heavy snatch for today
EMOM Waves
min 1- 60%
min 2- 65%
min 3- 70%
min 4- rest
min 5- 65%
min 6- 70%
min 7- 75%
min 8- rest
min 9- 70%
min 10- 75%
min 11- 80%
min 12-15 rest and then build load from here
WOD
"Devil's thrusters"
3 rounds
200m run
8 single arm devil's thrusters*
immediately into
3 rounds
100m run
20 KB swings 53/35
*Devil's Thruster= devil's press + thruster
06.20.2022 Members of the Month WOD- partners
"Flexual Healing"
Members of the Month- Aaron and Claire
partner workout- one work, one rest
60 cal row
50 Russian KB swings
40 clean and jerks
30 Bar facing burpees
20 toes to bar
10 thrusters
20 toes to bar
30 Bar facing burpees
40 clean and jerks
50 Russian KB swings
60 cal bike
Warm Up
2 sets
1:00 cardio choice
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*
*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats
3 strict press
Mobility- squats
A. 10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B. banded ankle stretch x 30 seconds each side
C. sit back on heels x 30-45 seconds
WOD
"Flexual Healing"
Members of the Month- Aaron and Claire
partner workout- one work, one rest
60 cal row
50 Russian KB swings
40 clean and jerks
30 Bar facing burpees
20 toes to bar
10 thrusters
20 toes to bar
30 Bar facing burpees
40 clean and jerks
50 Russian KB swings
60 cal bike
06.18.2022 Partner WOD
WOD
"Care Bear"
with a partner
Buy In: row or bike 40 cals
then
40 rounds
Bear Complex 135/95 115/75 95/65
complete 40 cals after every 10 rounds
Bear Complex
power clean
front squat
push press
back squat
push press
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
"Care Bear"
with a partner
Buy In: row or bike 40 cals
then
40 rounds
Bear Complex 135/95 115/75 95/65
complete 40 cals after every 10 rounds
Bear Complex
power clean
front squat
push press
back squat
push press
06.17.2022
WOD
"Skywalker"
20:00 EMOM
min 1- 2 deadlifts @ 80%
min 2- 3-5 bar muscle up or C2B pull ups or strict pull ups
Warm Up
2 sets
2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts
Mobility:
A. banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B. KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C. band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
BMU warm up- https://youtu.be/WZ5WgGjhGOk
target reach swings https://youtu.be/HFkksKanod0
air chair swings
low racked barbell- transitions
C2B warm up
kip swings
banded face pulls
banded chest to bar pull downs https://www.youtube.com/watch?v=XkBR9ZErYAQ
Primer
deadlift reps
5-4-3-2-1
60-70-75-80-85%
WOD
"Skywalker"
20:00 EMOM
min 1- 2 deadlifts @ 80%
min 2- 3-5 bar muscle up or C2B pull ups or strict pull ups