02.01.2023

Strength
Deadlifts 
4 x 4 reps @ 75%


WOD

"The Outsiders"
15:00 AMRAP
4 C2B pull ups or 4 pull ups
6 sumo deadlift high pulls 115/85  95/65  75/55
8 box jumps  24/20"
10 deadlifts 115/85  95/65  75/55

01.13.2023 Open 13.2 redo

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans
 
 
Strength
Cleans and pulls

A. 3-position cleans (high hang, hang, floor)   https://youtu.be/omg6sIZLEt0
3 sets @ 60% 65% 70%

B. 6 sets of cleans
set 1-2 2 reps @ 75%
set 3-4 1 rep @ 80%
set 5-6 1 rep @ 85%


C. 3 sets of 2 reps clean pulls @ 90-100%  https://youtu.be/VF-hqxyLly4



WOD
CrossFit Open 13.2 
10:00 AMRAP
5 shoulder to overhead 115/75  95/65
10 deadlifts 115/75  95/65
15 box jumps 24/20"

11.29.2022

Warm Up
2 sets
100m run
5 yoga push ups
100 feet dual DB OH carry
10 dual DB strict press
20 alternating single leg V-ups




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

WOD
"Kellyish"
5 rounds for time
40/30 cals row
30 wall balls
15 box jumps

10.22.2022 Partner WOD

Warm Up
3 sets
Death march x 20 steps
Turkish get ups x 3 each side
Hollow body bounces x 30 seconds youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be

Squatober
1. RNT split squats x 10 each side with weight
2. wall sit in a squat 1:30
3. banded step outs x 30 each side


WOD
"Time to Cap Me!"
with a partner
25:00 time cap
100 box jumps 24/20"
100 front squats 75/55 45/35 or a goblet
100 alternating DB snatch 50/35 35/20
on the minute, starting at 0:00, 4 burpees each person at the same time
*one work, one rest

10.15.2022 Partner WOD

Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell power cleans
5 barbell strict press
200m row/ski or bike

Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.


WOD
"Small Pieces"

with a partner for time
split the wod however you want in any order
120 power cleans 135/95 115/75 95/65
90 box jumps 24/20"
60 burpee pull ups -use a box to jump for the pull up to scale
30 C2B pull ups or banded strict pull ups

09.14.2022

Warm Up
2 sets
2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side perfect stretch

 
Mobility
front rack banded stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side
prone swimmers x 10 reps
 
Primer
3 sets of 3 reps of each exercise.  Increase load as needed.
 

https://www.instagram.com/p/CdvrqFOgIp5/ 
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.
 

WOD

"Jumpy"

AMRAP 15:00
1 Power Clean 185/125  135/95  115/75
15 Box Jumps (24/20)
100 M run

FINISHER:
3 sets of:
8/8 Single Leg Glute Bridges, immediately into:
15 DB Glute Bridges, immediately into:
:45 Glute Bridge Hold
Rest as needed

*DB can be held on your hips

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).