07.02.2022 Partner WOD

Warm Up
200m run
5 deep squat progressions
5 each side reverse lunges
15 banded lat pull downs
5 air chair swings


Snatch warm up
3 reps of each
1. slow OHS
2. sots press to standing
3. behind the neck press to OHS
4. extension to pull under the bar
5. snatch from the power position

WOD
"Rooster"
with a partner
20:00 AMRAP
20 power snatch 95/65 75/55
20 TTB or hanging knee raises
400m Run
2 rope climbs

07.01.2022

“SQUATIMUS PRIME”- use as warm up

3 Rounds for Quality
20 Banded Monster Walks
20 Side Tib Raises
10 Heels Elevated Prisoner Squats
5 Tempo Back Squats: 55x1
(light to mod. load)*

*tempo should be a 5 second eccentric descent, 5 second bottom of the squat hold, fast ascent, and a 1 second hold at the top.

squat


WOD
"Cardio is my Friend"
5 rounds for time
every 4:00 starting at 0:00 complete 6 burpee box jump overs 24/20"
400m row
25/18 cals bike

06.30.2022

Warm Up https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio

Strength
Super set -3 rounds
landmine single arm press x 8/side @2X11
landmine press out x 8/side
landmine Turkish sit ups x 8/side
rest as needed

WOD
"Iceman"
3 sets
9-6-3
pull ups
shoulder to overhead 135/95 115/75 95/65
rest 2:00 between sets

RX + 12-9-6-3 reps


Accessory Training
60s Challenge All Posts • Instagram
3 sets
20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls
20 Banded Upright Rows

06.29.2022

Warm up
2 sets  
Run 200m
Barbell Kang squats x 10 reps
Barbell Clean grip RDLs x 10 repsBarbell muscle cleans x 10 reps


Mobility

1. banded front rack stretch x 30 seconds each side
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions




Strength
find your heavy clean
15:00 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





"Air Force"
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Do 4 Burpees every minute, including at the start of the WOD, before continuing the Barbell work. Athlete may move to the next Barbell skill once they complete all 20 reps of the previous Barbell movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 Burpees.

Score is the time on the clock when the last Front Squat is completed.

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Do 4 Burpees every minute, including at the start of the W

06.28.2022

Warm Up
2 sets
Run 200m
20 steps DB death march
5-7 reps scap push up to downdog
5-7 reps each side Cossack squats


Strength
A. Sumo Deadlifts
5 sets of 3 reps
build load

B. banded hamstring curls x 30 reps



WOD
"Maverick"
12:00 AMRAP
6 deadlifts 155/105 115/85 95/65
6 hang power cleans
6 front squats


Accessory Training
3 sets
banded lat pull downs x 30
band pull aparts x 30
rest as needed

06.27.2022 Partner WOD

Warm Up
2 sets
20 each side lateral banded step outs
10 goblet squats
10 each side DB windmills
10 each side single arm ring rows
1:00 cardio choice
 
 
Mobility
2 sets
8 each side calf eccentrics- stand on a plate and lower one heel at a time
10 plate hops
30 seconds each side banded front rack stretch
 

 Clean and Jerk Warm Up
empty barbell- 5 reps of each 
1.  clean grip RDLs
2.  clean pulls- straight arms, no high pull
3.  hang power cleans
4.  push jerks
 
 
"Eva Strong"
5 Rounds for Time (with a Partner)
24 Double-Unders (together)
19 Toes-to-Bars (split)
2 Clean-and-Jerks (205/135 lb) (split)
400 meter Run (together)

Background: This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022.The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband, Ruben, and 22-year-old daughter, Adalynn.The workout was designed by Shotgun CrossFit @shotguncrossfit (Uvalde, TX, USA) where Eva was a dedicated member. An official fundraiser was set up for the Uvalde community.The rep scheme signifies:
– 5 rounds for the month of the incident
– 24 Double-Unders for the day
– 19 Toes-to-Bars for the number of students who lost their lives
– 2 Clean-and-Jerks for the 2 teachers who lost their lives.

06.25.2022

Warm Up
3 rounds- increase speed on the run/row by round
200m run or row
10 reps 2-legged pistols- feet close together and squat down- trying to keep knees together
:30 deep squat hold
4 inchworms + push up 

 
 Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact
 
 
 
"Harvey Milk"
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.
 
Perform al repetitions for movement #1 (Pull-Ups), then #2 and #1 (Double-Unders and Pull-Ups), then #3, #2, and #1 (Burpees, Double-Unders, and Pull-Ups). Continue this way until the final found of all five movements in descending order: #5, #4, #3, #2, #1 (Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups).The pattern is similar to the “12 Days of Christmas” WOD. Background: This memorial WOD is dedicated to Harvey Bernard Milk (May 22, 1930 – November 27, 1978) who was an American politician and the first openly gay elected official in the history of California, where he was elected to the San Francisco Board of Supervisors. Milk was assassinated in San Francisco City Hall.Despite his short career in politics, Milk became an icon in San Francisco and a martyr in the gay community. In 2002, Milk was called “the most famous and most significantly open LGBT official ever elected in the United States.”