Posts

WOD 08/19/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A- WU- 400M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace 20 Squat Clean WallBall (20#-10'/14#-9') B- Clean & Jerk- 1/1/1/1/1@90% of 07/29/16; 1:20-1:80 Seconds…

WOD 06/09/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 3 Minutes Bike @70-80% RPE + A2- NFT- 100' Walking Lunges/100' Bear Crawl/25 Tuck Up/25 SuperMan B1- D.B. Bulgarian (rear foot elevated) Split Squat- 4 Sets of 5-8 Reps…

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 01/05/16

8 Minutes of Back/Hip/Calves Mobility A- WU- 3 Rounds @70% RPE of: 9 Calorie Row 12 Air Squat 15 USSR K.B. Swing (HBD) B- DeadLift- 10 Minutes To A Challenging Single C- 6-8 Minutes Practice 2-3 Rounds of: 1 DeadLift/1 Box Jump/Add…

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 12/27/15

8 Minutes of Shoulder/Hip Mobility (click links for details) A- Warm-Up: 15/12/9 RFT of: Push Up/Sit Up/Air Squat/Cal Row B- Back Squat (6/6/6/6/6/6@65%) C- 12 Minute AMRAP of: 9 D.B. Thruster (45/25x2) 12 D.B. DeadLift 6 HS…

WOD 12/18/15

8 Minutes Shoulder/Calves Mobility (click links for details) A- WU- NFT- 50 Banded Pull Apart/20 Ring Row/20 Calorie Row/20 Seated D.B. Press (HBD) B- Jerk- 10 Minutes To WU To 90% of 12/12/15 + 1@90% Every 90 Seconds For 8 Rounds -20…

WOD 12/16/15

8 Minutes of Forearm/Shoulder/Thoracic/Wrist Mobility (click links for details) A- WU- 3 RNFT of: 5 K.B. Thruster Each Side (HBD)/15 Tuck Up/10 Calorie Row B- 5 Minutes to WU + EMOM For 30 Minutes: Minute 1: 1 Rope Climb (Partial ROM)/Minute…

WOD 11/30/15

8 Minutes of Rack/Hip/Back Mobility (click links for details) A- WU- 5 Minute AMRAP @ 70% RPE of: 10 USA K.B. Swing (HBD)/5 Each K.B. 1 Arm Thruster/5 Burpee Over The K.B. B- Thruster- 12-15 Minutes To A Challenging Double C- CrossFit…

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 11/09/15

8 Minutes of OH/Hips/Shoulder Mobility (click links for details) A- WU- NFT- 800M Jog @ 50% RPE + @ a comfortable pace 30 Each: Burpee/Tuck Up/USSR K.B.S (24/16Kg or HBD) B- Squat- 5 Minutes To WU to 70% + 3 @ 70% of 10/06/15 EMOM for…

WOD 11/06/15

8 Minutes of Muscle Up/DeadLift (click links for details) A- WU- 3 RNFT of: 3 Strict Pull Up (kneeling)/6 Ring Push Up (HRPU)/9 Calorie Row/12 Lunges (6 ea alt) B- DeadLift- 12-15 Minutes To A Challenging Triple (neutral grip only/no…

WOD 10/05/15

8 Minutes of Shoulder/Hip Mobility (click on link for more detail) A- WU- 3 Minute AMRAP @ 70% RPE of: 20 Banded Pull Apart/10 Calorie Row + 3 RNFT of: 5 D.B. Thruster (Light)/3 Strict Chin Up (Ring Row)/5 D.B. DeadLift B- Thruster- 12-15…

WOD 10/04/15

8 Minutes of FGB Mobility (click on links for details) A- WU- 3 Minutes of: Rowing + 3 Rounds @ a sustainable pace of: 3 WallBall (20-10'/14#-9' or 20/14#-Max Height)/3 USSR K.B. Swing (24/16Kg or 20/12kg or HBD)/3 Ab Mat Sit Ups/3 Burpees B-…

WOD 9/24/15

8 Minutes of Hip/Back/Ankle/Wrist/Shoulder Mobility A- Tabata- M.B. Clean (20/14) + 400M M.B. Run B- 10 Minutes To WU HPC/Push Press/Lunge Left/Right/Rope Climb + 4 RFT of: 8 Push press (115/75 or 85/55)/8 HPC/8 Each Front Racked Lunges…

WOD 9/11/15

8 Minutes of Shoulder/Back/Hip/Ankle Mobility A- WU- 2 Minutes Triple (Double) Unders Practice + HSPU (HRPU)/Thruster/K2E (Hanging Knee Raises)/DeadLift/Burpee/USA K.B. Swing   -15 Minute Cap B- The Seven= 7 RFT of: 7 Handstand Push…

WOD 8/21/15

8 Minutes of Hip/Back Mobility A- WU- 3 RNFT of: 250M Row/6-10 UB K2E (Hanging Knee Raises)/1 WallWalk (3 Inch Worm)/6-10 UB C2B(Ring Row)/10 GHD Back Extension (SuperMan) B- Squat- 10/8/6/4/2 (Tempo: 2/0/X/1-2, Challenge yourself but…

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 6/24/15

8 Minutes of Back/Hip/Shoulder Mobility A- NFT- 200M Run/15 Taters (24/16Kg)/10 Each 1 Arm Thruster/15 Calorie Row or NFT- 15 Calorie Row/15 Taters (16/8Kg)/10 Each 1 Arm Thruster/200 M Row B- Deadlift- 15 Minutes To A Challenging Single C-…

WOD 6/20/15

8 Minutes of Rack/Back/Hip/Wrist Mobility A- WU- Team 2K Row Notes: In Teams of 2/Only 1 athlete working at a time/Switch every 200M/Complete 2K afap/Score= Total time. B- Partner WOD 1 (6/20/15)=  3 Rounds of: 20 Each- Front Squat…

WOD 6/18/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 2 RNFT of: 3 WallWalk/10 Each Wall Facing Shoulder Taps/10 Tuck Up/10 Superman/10 Calorie Row or 2 RNFT of: 10 Calorie Row/3 InchWorm/10 Plank Shoulder Taps/10 Modified Tuck Up/10 Superman -7…