Posts

WOD 09/19/16

8 Minutes of Shoulder/Hip/Calves Mobility (Click links for details) A1- WU- 500M Row (Damper 5/3) @80-90% Hard But Sustainable Pace A2- 2 RNFT of: 10 Each Single Leg Glute Bridge 10 Tuck Up 10 Superman 10 Each Alternating Lunge 1 WallWalk…

WOD 03/22/16

8 Minutes of Hip/Rack/Calves Mobility (Click links for details) A- WU- 3 RNFT of: 30 Seconds Max Reps Each: Double Unders Squat Jump WallWalk   - 5 Minute Cap B- 3 Position Power Clean (Ground/BTK/Mid-Thigh) + Front Squat- 15 Minutes…

WOD 03/06/16

8 Minutes of Over Head/Pulling Mobility (Click links for details) A- WU- 2 Rounds of: 30 Seconds Each- Double Unders/Burpee/Hollow Rock/Superman Rock + 2RNFT of: 10 PVC OH Wall Facing Prisoner Squat/10 Ring Row B- OHS- 12 Minutes To…

WOD 12/31/15

8 Minutes of Thruster/Hip/Calves Mobility (Click links for details) A- WU- 3 Rounds of: 30 Seconds Each: WallBall (20/14#-Max Height) Row Calories B- Thruster- 10 Minutes To A Challenging Single C- 5 Rounds of: 12 Thruster (95/65…

WOD 12/24/15

8 Minutes of Clean/Calves Mobility A- Warm Up: 3 Rounds of 30 Seconds Each: Double Under Practice Push Up Air Squat B- Breathe: For Time: 100 Double Unders 50 Calorie Row 25 Burpee Box Jump 80 DU 40 Cal Row 20 BBJ 60 DU 30…

WOD 12/15/15

8 Minutes of Hip/Lat/Shoulder Mobility (click links for details) A- WU- 5 Minute AMRAP @ 70% RPE of: 30 Seconds Double Under Practice/5 Ring Row/5 Push Up/5 Broad Jump + 1 Minute Max Reps: Hollow Rocks/Banded Pull Apart B- Death By Pull…

WOD 11/15/15

8 Minutes of Shoulder/OH/Wrist Mobility (click links for details) A- WU- 2 RNFT of: 10 Each Renegade Row (HAP)/3 Strict Dip/5 Strict Chin Up + 4 Minute AMRAP @80% RPE of: 10 Sots Press (45/35/15/PVC)/10 Clean Grip OHS/200M Row @ 28 SPM  …

WOD 11/08/15

8 Minutes of Snatch/Jerk/Clean Mobility (click links for details) A- WU- For Time: 45 WallBall (20/14#-10' or 20/14#-Max Height) B- Snatch- 18 Minutes To A Challenging Single C- Clean & Jerk- 18 Minutes To A Challenging Single D-…

WOD 10/27/15

8 Minutes of DeadLift/Pull Up/Lats Mobility (click links for more details) A- WU- 6 Minute AMRAP @ 50-75% RPE of: 200M Run/250M Row + 90 Seconds Max Reps Banded Good Morning B- DeadLift- 12 Minutes To A Challenging Single C- Tres Halas…

WOD 10/19/15

8 Minutes of Shoulder/Pull Up (click links for details) A- WU- 5 Minute AMRAP of: 200M Row/10 Ring Row/5 T2B (Hanging Knee Raises) B- Weighted Pull-up- 10 Minutes To A Challenging Single C- For Time: 60 Strict Pull Up or 9 Minute AMRAP…

WOD 10/13/15

8 Minutes of Hip/Rack (click on links for details) A- WU- 5 Minutes AMRAP @ 70% RPE of: 5 Double K.B. Clean (HBD)/5 Each D.B. Power Snatch (HBD)/5 K.B. DeadLift/5 Each 1 Arm D.B. Thruster B- Hang Clean- 15 Minutes To A Challenging Single C-…

WOD 9/2/15

8 Minutes of Hip/Shoulder Mobility A- WU- 5 Minute AMRAP @70% RPE of: 100M Run/15 Jumping Squats + 2RNFT of: 12 Each K.B. DeadLift/USSR Swing/Goblet Squat (HBD)   -10 Minute Cap B- Squat- 6-8 Minutes To WU to 75% of 7/29/15 or last 1RM…

WOD 8/19/15

8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility A- WU- 3 RNFT of: 1 Minute Practice Triple Unders (Double Unders)/5 Snatch Pull (45/35/15/PVC)/5 BTN Snatch Push Press/5 OHS/5 Snatch Balance/5 Muscle Snatch (pos 1) B- Snatch (Mid Thigh)-…

WOD 7/31/15

8 Minutes of Shoulder/Rack/Hip/Back Mobility A- WU- 3 RNFT of: 10 Calorie Row/10 Tuck Up/10 Ring Row/10 HRPU/10 Superman B- Clean- 18 Minutes To A Challenging Single Notes: Only 3 attempts over 95% including misses/Rest as needed between…

WOD 6/16/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 200M Run @ 50-90% RPE + 5 Rounds of: 40-yard Dash Notes: Please take time to stretch your legs thoroughly/Use first 2-3 Rounds as a warm up and increase intensity gradually. B-…

WOD 6/4/15

8 Minutes of Back/Shoulder/Hip Mobility A- WU- 3 RNFT of: 10 Each Walking Lunge/Walkout Push Up/K2E/Banded Pull Apart B- 8 Minutes TO WU- DeadLift (225/135)/Pull Up/Run + For Time: 18 DeadLift/18 Strict Pull Up/400M Run; 2 Minutes Rest…

WOD 6/1/15

8 Minutes of Shoulder/Wrist/Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 1 Minute Practice Triple Unders (Double Unders)/10 Each: Power Jerk (45/35/15/PVC)/ Jerk Grip OHS/ Front Racked Lunges (5 each leg)/ Good Morning B- 8 Minutes To WU…

WOD 5/12/15

Workout of the Day A- WU- 3 RNFT of: 3 Strict HSPU/5 Box Jumps (30/24")/200M Run @ 70% RPE or 3 RNFT of: 3 Strict HRPU/5 Box Jumps (24/20")/200M Run @ 70% RPE   -9 Minute Cap B- Clean & Jerk- 15 Minutes To A Challenging Single C-…

WOD 5/6/15

8 Minutes of Back/Hip/Ankle Mobility A- WU- 2 Minutes Practice M.B. Clean + Tabata- M.B. Clean (20/14#) + 200M Run B- Deadlift- 15 Minutes To A Challenging But Perfect Single C- 2-3 Minutes To WU Box Jump (30/24") + 2013 Reebok CrossFit…

WOD 5/4/15

8 Minutes of Shoulder/Hip/Wrist/Ankle Mobility A- WU- 2 RNFT of: 200M Run/3 WallWalk or 2 RNFT of: 200M Run/3 Inch Worm B- Handstand Walk- 10 Minutes Max Distance or 10 Minutes Practice Handstand Walk C- Snatch- 8 Minutes WU To 80%…

WOD 4/15/15

8 Minutes of Shoulder/Back/Wrist/OH/Hip/Back Mobility A- WU- 200M Run + 5 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts B- Thruster- 15 Minutes To A Challenging Triple C- 12 Minute Ascending Ladder of: 1 Thruster @ 50% of…