08.04.2022

Warm up
2 sets

100m run
A. plank to pike opposite hand to toe touch x 5 each side
B. deep squat progressions x 5 reps
C. plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en



Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets



Strength
A. 3 sets of high hang snatch x 3 reps 60-65%
B. 3 sets of hang snatch x 2 reps 65-75%


WOD (20:00)
"Over the Top"

For Time
5-4-3-2-1
power snatch 135/95 115/75 95/65
OHS 135/95 115/75 95/65
15/12 cals row after each set of OHS

Rest 3:00

4:00 AMRAP

3 power snatch 95/65 75/55 55/45
3 OHS 95/65 75/55 55/54
12/9 cals row

08.03.2022

Warm Up
Thoracic flow
https://www.instagram.com/p/CMu-DT1lE_g/
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone swimmers


Hip flow
4 reps each movement
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot




Strength
Every 90 seconds for 5 sets
1 front squat @ 85%



WOD
"Fran"
21-15-9
thrusters 95/65
pull ups


Accessory Set
2-3 times
10 deadbugs
10/side Turkish sit ups
side plank x 30 seconds/side

08.02.2022

Warm Up
1:00 cardio
goblet heel sit x 20 reps https://youtu.be/WNKiVHo6sUU
1:00 cardio
front foot elevated, knee over toe split squat x 15 reps each side https://youtu.be/2fCKHY4WVUM
1:00 cardio
Tib raises x 30 reps https://youtu.be/uUcthh4P8Z0



Primer
A. 10 each side touchdown squats- stand on at least 10" or more https://www.youtube.com/watch?v=Nj6c9ELsquY

-hips back, chest over the leg and squat back. Lightly touch the heel to the side of the box(or stack of plates)


B. 10 each side single leg glute bridges


C. 10 prone press ups https://youtu.be/6LK6JbHHcEI




Strength
4 sets
3 deadlifts to the knee + 1 deadlift
perform these on a 2-3" deficit (stand on a 45# plate)


WOD
"Head to Toe"

For time
20 hang power cleans 115/85 95/65 75/55
20 bar facing burpees
400m run
20 push press
20 TTB
400m run
20 front squats
20 HSPU
400m run
20 clusters
20 ring dips
400m run

08.01.2022

Warm up
2 sets
400m run
12 prone Y raises
12/side external side lying shoulder rotations https://youtu.be/_qPQKid-LRs
3 each side Turkish get ups



barbell warm up
3 reps each
clean grip RDL
clean extension
clean high pull
power clean
power jerk







Strength
Every 2:00 for 6 sets
1 rep clean & jerk
set 1- 65%
set 2- 70%
set 3- 75%
set 4- 80%
set 5- 85%
set 6- 90%


WOD
"The Furnace"
7:00 AMRAP
10 power cleans 155/105 115/75 75/55
30 air squats

07.30.2022 Hero WOD Wes

Warm Up
100m run
4 each side push ups + Ts
5 inchworms
100m run
4 each side perfect stretch walk
10 barbell bent over rows- empty bar
100m run
10 muscle cleans
5 each side front rack reverse lunges


Mobility
A. child's pose with shoulder variation x 30 seconds
B. child's pose with arm lift offs x 8 each side
C. thread the needle to thoracic rotation x 8 each side
D. wall supported deadbugs x 10 each side- slowly





WOD

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

“Wes”

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups- sub ring rows or inverted rows from racked barbell

4 burpee box jumps, 24/20"

3 power cleans, 185/125 155/105 115/80 95/65

Then, run 800 meters with a 25-lb. plate

07.29.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs




Primer https://www.instagram.com/p/CcGFnsZA2Zu/
A. 10 Cossack squats (5/side)
B. 10 each side x 90/90 hip switches
C. 30 second active frog pose
D. 30 seconds bottom of the squat transfer



Strength
5:00 EMOM
front squat x 1 rep @80%




Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%




Accessories
3 sets

5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round

07.28.2022

Warm Up
2 rounds
60 seconds hops
30 seconds Russian baby makers
60 prone plank hold
30 seconds right leg Bulgarian split squats
30 seconds left leg Bulgarian split squats
30 second squat hold





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



Strength
2-3 sets

A. landmine snatch high pull x 10/side https://youtu.be/GSU6pLp1zQc
B. landmine rotational clean and press x 10/side https://youtu.be/z1xow-7R4GA
C. landmine single leg RDL x 5/side- heavy



WOD
"Screaming Trees"
18:00 Time cap
3 rounds for time
800/600m row
15 hang power snatch 95/65 75/55
100 feet farmer carry 53/35 each hand
30 double unders or 60 single unders