12.10.2022 Partner WOD

Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 front squats
3 push press

3 x burpee + 2 broad jumps
*start with empty bar and only go light loads thereafter



WOD
Part One
Incredible Hulk with a partner
"You go, I go"
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
you complete the entire round before tagging off

Recommended Weights
115/85 95/65 75/55

Part Two

at 20:00 on the clock, partners have 5:00 to complete as many reps as possible
bar muscle ups
chest to bar pull ups
pull ups
*you pick which movement your team wants to complete. It's one work, one rest.
**record the rounds + reps for part one and the reps for part two

12.08.2022

Warm Up
3-6-9-12-15
reverse plank bridge hip lifts https://youtu.be/9B8uNzP41JQ
tuck ups
air squats



Mobility
1:00 wrist stretches
30 seconds each side banded lat stretch
10-15 wall slides



Strength
Push press
5 reps @ 60%
3 reps @ 65%
2 reps @ 70%
1 rep @ 80%
1 rep @ 80%

WOD
"Go Figure"
9:00 AMRAP
2,4,6,8,10...
front squats 135/95 115/75 95/65
pull ups or banded strict pull ups
keep adding 2 reps each round until time expires

09.27.2022

Warm Up
2sets
Row 1:00 increase pace every 20 seconds
10 KB swings
10 scap pull ups
10 single arm ring rows
10 empty barbell hang muscle cleans


Strength
push press
3 sets of 5 reps @75%

Bulgarian split squats
3 sets of 7 reps

WOD
"PAT" (point after touchdown)

5 sets of 3:00 AMRAPs
21/15 cals row
9 box jumps 24/20"
max power cleans in remaining time
Rest 1:30

round 1 95/65 75/55 45/35
round 2 135/95 95/65 75/55
round 3 155/105 115/75 95/65
round 4 185/135 135/95 115/75
round 5 225/155 155/105 135/95

09.16.2022

Warm Up
2 rounds
Run 200m
goblet squat eccentric isometrics x 6- take 5 seconds to descend, 2 second pause at the bottom
KB leg lift overs x 10 each side
then...
5 sets of the following complex
4 shoulder taps
3 push ups
1 inchworm + perfect stretch each side



Mobility
A. front rack stretch x 30 seconds each side
B. calf eccentrics x 10 each side
C. tib raises x 30seconds
D. wall slides x 30 seconds


Strength
cleans & jerk
A. 4 sets of 2 reps of the complex: clean pull + below the knee clean @ 50% https://youtu.be/VF-hqxyLly4

*when you slide down to below the knee, PAUSE, make sure your weight is balanced over the whole foot, then PUSH through the floor to get momentum on the barbell. We do NOT want to pull the bar up with our arms even though it's light

B. 4 sets of 2 reps of the complex: push press + push jerk@ 55%



WOD
"Get Faster"
1200m run- 3 times around the building
then
15-12-9
bar facing burpees
push press 115/85 95/65 75/55

immediately into
9-6-3
strict pull ups
power cleans 155/105 135/95 115/75

09.05.2022 Partner wod

Warm Up
Coach led outside with PVC





HERO WOD Jack
with a partner- you go I go style
AMRAP in 20 minutes of:
•115/80 pound Push press, 10 reps
•10 KB Swings, 1.5 pood
•10 Box jumps, 24 inch box


Background: Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.The “Jack” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).

08.18.2022

Warm Up
3 sets
Run 200m
with a med ball
10 each side rotational throws to wall
10 chest passes to wall




Strength
A. pause bench press
3 sets of 3 reps @80%
pause one second at the chest for every rep


B. 3 sets of DB rows x 10 each side- build load
C. 4 sets of 15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up
rest as needed between sets- use really light weight!!



WOD
"Bucky Badger"
7 rounds for time
7 push press 95/65 75/55 55/45
7 burpees over the bar
35 double unders for 70 singles

08.11.2022

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's




Strength
Strict press
4 sets of 3 reps @ 75%


WOD
"Max Out"

20:00 EMOM
max reps at each station- transition time and work time all included in the 1:00
min 1- push press 115/75 95/65 75/55
min 2- sit ups
min 3- battle ropes
min 4- tire flips
min 5- rest