workout of the day
07.27.2024
WOD
"Flipping Out"
with a partner
30 rounds for time
5 DB hang squat cleans 50/35 40/30 35/20
3 burpee box jump overs 24/20"
1 bar muscle up
Mobility- T-spine All Posts • Instagram
1. Adductor rock back to thread the needle x 20 seconds each side
2. Thoracic spine bridge x 5 each side
3. Overhead lat stretch x 5 deep breaths
WOD
"Flipping Out"
with a partner
30 rounds for time
5 DB hang squat cleans 50/35 40/30 35/20
3 burpee box jump overs 24/20"
1 bar muscle up
07.26.2024
WOD
"Painted Black"
2 rounds (5:00 time cap)
10 clean & jerk 135/95 115/75 95/65
200m run
then
20 single DB box step ups 50/35. 35/20 24/20" box
20 TTB or hanging knee raises
Strength
deadlifts
warm up 3 sets of 3 reps @ 60%-70%-80%
4 sets of 3 reps @82%
WOD
"Painted Black"
2 rounds (5:00 time cap)
10 clean & jerk 135/95 115/75 95/65
200m run
then
20 single DB box step ups 50/35. 35/20 24/20" box
20 TTB or hanging knee raises
07.25.2024
WOD
Just Cardio
1000m row
1 mile run
1000m row
OR
(remember we only have 2 ski ergs)
50/40 cals ski
50/40 cals bike
50/40 cals row
Strength
Front squats
3 reps @75%
2 reps @80%
1 rep@ 85%
2 reps @80%
1 rep @88%
2 sets of 5 reps @75%
WOD
Just Cardio
1000m row
1 mile run
1000m row
OR
(remember we only have 2 ski ergs)
50/40 cals ski
50/40 cals bike
50/40 cals row
07.24.2024
WOD
Member of the Month- Taylor Smalley
4 rounds for time
400m run
5 muscle ups (any kind) or C2B pull ups or pull ups
30 DUs or speed steps of 60 single unders
3 squat snatch 135/95. 115/75. 95/65
Strength.Tangletown Classic complex for the ladder
power snatch + hang squat snatch
12:00 to build to your heavy for today
WOD
Member of the Month- Taylor Smalley
4 rounds for time
400m run
5 muscle ups (any kind) or C2B pull ups or pull ups
30 DUs or speed steps of 60 single unders
3 squat snatch 135/95. 115/75. 95/65
07.23.2024
WOD
"Jump Around"
80 Box Jumps for time 30/24"
starting at 0:00 and every minute after
3 devil's press 50/35s
Time Cap 15:00
Strength
Push press
11:00 EMOM
3 reps @70%
WOD
"Jump Around"
80 Box Jumps for time 30/24"
starting at 0:00 and every minute after
3 devil's press 50/35s
Time Cap 15:00
07.22.2024
WOD
"Nancy"- CrossFit benchmark
5 Rounds For Time
400m run
15 overhead squats 95/65
Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans (pull under)
Strength
Power cleans
warm up 2 sets of 2 reps 40%, 50%
work 6 sets of 1 rep
60%, 65%, 70%, 75%, 80%, 80%
WOD
"Nancy"- CrossFit benchmark
5 Rounds For Time
400m run
15 overhead squats 95/65
07.20.2024
WOD
"Biker Gang"
Team of 2
10 rounds for time
8 synchronized line facing burpees
15 cals bike
10 C2B pull ups
10 synchronized alternating DB snatch 50/35 35/20
*you can divide cals and reps of pull ups*
WOD
"Biker Gang"
Team of 2
10 rounds for time
8 synchronized line facing burpees
15 cals bike
10 C2B pull ups
10 synchronized alternating DB snatch 50/35 35/20
*you can divide cals and reps of pull ups*