
workout of the day
07.12.2022
WOD
"Leia"
AMRAP 10:00
Run 200m
9 C2B pull ups or 9 kipping pull ups or 5 strict pull ups
6 HSPU or piked box hspu
Warm Up
2 sets
Run 200m
10 heels elevated squat
10 each side calf raises
4 each side perfect stretch
20-30 second hollow hold
Mobility
banded ankle stretch x 30 seconds each side
90/90 hip rotations x 30 seconds
standing forward fold to feet together squat hold- 10 second hold on each x 3 sets
Strength
A. 5:00 EMOM 1 front squat @ 75%
B. Every 2:00 for 16:00
clean lift off with a pause at knees + power clean + power jerk
build to today's heavy over 8 sets
WOD
"Leia"
AMRAP 10:00
Run 200m
9 C2B pull ups or 9 kipping pull ups or 5 strict pull ups
6 HSPU or piked box hspu
06.29.2022
"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
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
06.18.2022 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
06.11.2022 Partner WOD
WOD
"Cookie Monster"
with a partner
40:00 time cap
100 cal bike
100 front squats
100 sit ups
100 shoulder to overhead
100 box jumps
100 thrusters
100 push ups
300 DUs
RX 95/65
INT 75/55
SC 45/35 and do 70 reps of each movement
Warm up
2 sets
15/10 cals bike
10 barbell clean grip RDLs
10 barbell behind the neck presses
10 barbell front squats
10 lateral hops over the barbell
50 single unders
WOD
"Cookie Monster"
with a partner
40:00 time cap
100 cal bike
100 front squats
100 sit ups
100 shoulder to overhead
100 box jumps
100 thrusters
100 push ups
300 DUs
RX 95/65
INT 75/55
SC 45/35 and do 70 reps of each movement
05.27.2022
Gymnastics EMOM 12:00
min 1- skill 1-5 reps
min 2- 12/10 cals choice
Clean Complex
Every 1:30 for 12:00 (8 sets)
1 hang power clean
1 front squat
1 squat clean
Warm Up
2 sets
1:00 single unders
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
Primer
Hollow, arch, planche drills
muscle up drills
TTB drills
low bar, feet on box, transition drills
ttb shape drill with box
Gymnastics EMOM 12:00
min 1- skill 1-5 reps
min 2- 12/10 cals choice
Clean Complex
Every 1:30 for 12:00 (8 sets)
1 hang power clean
1 front squat
1 squat clean
05.12.2022
WOD
"The Rock Show"
4:00 AMRAP
300m run
max reps of
30 DUs + 5 sumo deadlift high pulls 115/85
Rest 2:00
4:00 AMRAP
300m run
max reps of
30DUs + 10 SDLHP 95/65
Rest 2:-00
4:00 AMRAP
300m run
max reps of
30DUs + 15 SDLHP 75/55
Warm Up
2 sets
200m run or row
10 barbell front squats
10 candlestick roll ups
3 each side perfect stretch
Strength
6 sets
Pause front squat + front squat
tempo on the pause squat is 31X1
perform a tempo squat and then a front squat with no tempo
set 1- 3 reps @ 60%
set 2- 2 reps @ 70%
set 3- 2 reps @ 75%
sets 4-6 1 rep @ 80%
WOD
"The Rock Show"
4:00 AMRAP
300m run
max reps of
30 DUs + 5 sumo deadlift high pulls 115/85
Rest 2:00
4:00 AMRAP
300m run
max reps of
30DUs + 10 SDLHP 95/65
Rest 2:-00
4:00 AMRAP
300m run
max reps of
30DUs + 15 SDLHP 75/55
05.02.2022
WOD
"Over Over"
21-15-9
shoulder to overhead 135/95 115/75 95/65
box jump overs 24/20"
Warm Up
Every 1 minute for 9 mins, alternating between
12/8 cals bike/row or ski
10 DB squats + 10 DB push press
20 superman extensions
Mobility
banded front rack stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side
inchworm + push up + walk back to deep squat + thoracic rotation each side x 5 reps
Strength
A. front squats
8:00 EMOM
min 0-3- 2 reps @ 55-60-65-70%
min 4-7- 1 rep @ 75-80-85-90%
B. landmine hack squat
4 sets of 10/side https://youtu.be/9VSQomFgQnM
WOD
"Over Over"
21-15-9
shoulder to overhead 135/95 115/75 95/65
box jump overs 24/20"