12.29.2022

Warm up
2 rounds
200m row or ski
10 prone PVC lift offs
5 prone swimmers
 
2 rounds
5-10 push ups
30 second handstand hold against wall

Wrist Warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)
 
 
Gymnastics Conditioning
Every 3:00 for 15:00
2 wall walks + 20 sit ups

advanced version
3 wall walks + 30 sit ups

WOD
"Over and Out"
2 Rounds for time
150 feet dual OH carry 35/25
400m row
50 KB swings 53/35
400m row
150 feet dual OH carry 35/25
Rest 2:00

12.01.2022

Warm Up
3 sets
10 KB swings- light
10 each leg rear foot elevated split squats
10 goblet squats
25 second tall plank hold

Mobility
4 each side perfect stretch
4 each side slow Cossack squats
30 seconds each side banded ankle stretch
30 seconds deep squat plate hold




Strength- max back squat
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?

Strength
3 sets
A. landmine curtsy squat, 20X0 x 10-12/leg
B. landmine Z press, 20X1 x 10-12/arm
C. landmine tall kneeling goblet press out x 10/side https://youtu.be/EcUqCS_I80g
rest between sets


WOD
"Timed Right"
10,9,8,7,6,5,4,3,2,1
KB swings 53/35
1,2,3,4,5,6,7,8,9,10
push ups

11.25.2022 7am and 8:30am ONLY

Warm Up

Cardio 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel




WOD
"The 12 Days of Thankfulness"- brought to you by Invictus


1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)

Intermediate/Scaled Version
1 250 Meter Row
2 Banded Chest to Bar pull ups
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Piked HSPU from a box or floor
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Hanging Knee Raises
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)

10.31.2022

Warm Up
2 sets
A. banded squares- walk around 4 times with mini-band around the ankles
B. single leg RDLs x 8/side at 31X1
C. deep squat hold x 30 seconds


Mobility
quick set - 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


then...
A. Ankle stretch x 30 seconds each
B. Long step walking lunges x 8 each side


Strength
Back squats
"The seesaw goes up and down"
4 reps @ 65%
2 reps @ 80%
4 reps @ 70%
2 reps @ 85%
4 reps @ 75%
2 reps @ 87%
4 reps @ 80%
2 reps @ 90%



WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 pull ups or banded strict pull ups
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 115/75 95/65

*increase power snatches by 2 reps each round until time cap

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).

07.15.2022

Warm Up
3 sets
200m run
10 barbell RDLs
10 KB swings
5 yoga push ups




Strength
Deadlifts- 4 sets
3 deadlifts to knee + 1 deadlift + 3 dimmels https://youtu.be/YGSdeOvpc-Q
build load starting at 60%


WOD
"Helen"
3 rounds for time
Run 400m
21 KB swings 53/35
12 pull ups

Accessory Set 2-3 sets
1. banded lat pull downs x 20
2. banded face pulls x 15
3. prone swimmers x 10

07.11.2022

Warm Up
2 sets
10 lateral med ball throw to wall or a partner
5 MB squats
10 each side DB strict press
5 yoga push ups




Mobility
banded front rack stretch x 30 seconds
wrist stretches x 60 seconds
xiaopeng circles x 5 each side
press and stretch x 5 reps for 5 second hold each




Strength
Strict Press
5 reps@ 60%
3 reps@75%
1 rep @80%
1 rep @85%
2 sets of 8 reps @65%

WOD
"Chewy"
15:00 AMRAP
sandbag bear hug carry x 50m (pylon and back) 150/100/70
sandbag clean and over the bar x 6 reps 150/100/70
KB swings x 20 reps 53/35
KB single arm overhead carry x 25m each side 53/35