5/22/2015 – Friday

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Warmup
400m Run
3 Rounds
10 Thrusters
10 Box Jumps
10 Pull-ups

Skill
Weighted Pull-ups (3RM)
Find 3RM Weight Pull-up

WOD
30 Thrusters (95/65)
20 Box Jumps (24/20)
10 Burpee Pull-ups
20 Box Jumps (24/20)
30 Thrusters (95/65)

Rx+ – (135/95 and 30/24)

20 Minute Time CAP

Recovery
Bar Smash Quads

Posted in WOD

5/21/2015 – Thursday

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Warmup
3 Minute Jump Rope
3 Rounds
10 Power Cleans
10 Presses
10 V-Ups

Skill
Power Clean (1RM)
Rep only counts if feet land no wider than regular squat foot position.
Use chalk to mark starting position.

WOD
7 Minute AMRAP
5 Power Clean (135/95)
10 Pushups
25 Double Unders (50 Singles)

Recovery
1 Arm Overhead Banded Distraction

Posted in WOD

5/20/2015 – Wednesday

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Warmup
400m Run
Burgener Warmup x 3

Skill
Snatch Technique

WOD
12 Minute EMOM
1 Power Snatch + 1 OHS
1 Hang Snatch + 1 OHS
1 Snatch + 1 OHS

Use 50% of 1RM Snatch or less. Goal is to catch Snatch movement in a good foot position to complete the snatch movement and go right into the OHS without readjusting your feet.

Recovery
Roll Lats

Posted in WOD

5/19/2015 – Tuesday

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Warmup
Fish Game
Burgener Warmup x 3

Skill
Burpee Technique
-Speed
-Efficiency
-Optimal foot landing position after push-up

WOD
Partner WOD
25 Minute AMRAP:
400m Run
30 Calorie Row
25 Burpees

Run together. Each round at least 5 calories and 5 burpees must be completed by each person.

Recovery
Wall Quad Stretch

Posted in WOD

5/18/2015 – Monday

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Warmup
400m Run
Tabata
Squats
T2B
Lunges

Skill
POSE Running Technique

WOD
10 x 100m Sprints

Rest 2 Minutes between attempts.
Score is fastest time.
Put all times in notes.

Recovery
PNF Hammies

Posted in WOD

5/15/2015 – Friday

IMG_9156

Warmup
500m Row
Hip and Shoulder Prep

WOD
Partner WOD*
5 Rounds
25 Calorie Row
16 C2B Pullups
9 HSPU

Rx+:
Individual not team
STRICT Deficit HSPU-(4.5″/3″)

*Only one person works at a time
25 Minute Time Cap

Recovery
Roll Lats

Posted in WOD

5/14/2015 – Thursday

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Warmup
400m Run
2 Rounds
1 Rope Pull
5 Thrusters
10 Hollow Rocks

Skill
Rope Climb Technique

WOD
Tommy V (For Time)
21 Thrusters, 115#/75#
12 Rope Climbs, 15′
15 Thrusters, 115#/75#
9 Rope Climbs, 15′
9 Thrusters, 115#/753
6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37 years old of Ham Lake, MN., died in a training accident in Arizona on Feb. 13, 2008.
To learn more about Tommy V click here
 
Sub for rope climb is rope pull 1:1
25 Minute Time Cap

Recovery
Lacrosse Ball Smash Arms/Shoulders

Posted in WOD

5/13/2015 – Wednesday

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Warmup
400m Run
Burgener Warmup x 3
Shoulder Prep

Skill
Snatch (1 RM)
Snatch Technique then find 1RM Snatch

WOD
Randy
For Time:
75 Power Snatches (75/55)
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
 
Snatch only, no C&Js allowed.

Recovery
1 Arm Overhead Banded Distraction

Posted in WOD

5/12/2015 – Tuesday

CrossFit Heroism – CrossFit

Warm-up

Warmup (No Measure)

2 Minute Jump Rope

3 Rounds

7 OHS

7 SDHP

7 Situps

10 Minutes

WOD

Metcon (Time)

1 Mile Run

50 OHS(95/65)

100 Situps

150 DU(300 Singles)

50 SDHP(95/65)

100 Box Jump Overs(24/20)

Rx+ (135/95), GHD Situps

35 Minute Time Cap

Recovery

Recovery (No Measure)

Wall Quad Stretch

Posted in WOD

5/11/2015 – Monday

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Warmup
400m Run
3 Rounds
10 Ring Rows
10 V-ups
10 Diamond Pushups

Skill
Handstand Walk Technique then attempt to Handstand Walk 250′.
3 Minute Time Cap

WOD
45 C2B Pullups
45 Ring Dips
5 Squat Clean (155/105)

Rx+
15 MU

Clean Ladder
Guys-205/225/245/255/265
Girls-135/145/155/165/175
15 minute time cap

Rx+ Clean Ladder is Squat Clean only, no power clean/front squats.

Recovery
Roll Quads and Lats

Posted in WOD