3/27/2015 – Friday


CrossFit Heroism – CrossFit

Warm-up

Warmup (No Measure)

15 Minutes

500m Row

3 Rounds

10 Squats

10 Thrusters

10 Hollow Rocks

WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 45# / 35#

21 Calorie Row

21 Thrusters, 45# / 35#

15 Calorie Row

15 Thrusters, 45# / 35#

9 Calorie Row

9 Thrusters, 45# / 35#

Recovery

Warmup (No Measure)

Roll Legs

Posted in WOD

3/26/2015 – Thursday

IMG_0187
Warmup

3 Minute Jump Rope
3 Rounds
2 Rope Pulls
10 Chinups
10 Ball Slam Twists

Skill
Rope Climb Technique
Regular/Legless/L-Sit

WOD
Tabata
Hand Release Pushups
Slam Ball Twists(20/15)
Chinups
Barbell Presses(45/35)
Rope Pulls

Recovery
Athlete chooses shoulder mobilization

Posted in WOD

3/25/2015 – Wednesday

IMG_0184

CrossFit Heroism Bottles are here!!!  Get yours now!!


Warmup

500m Row
3 Rounds
10 WBS
10 BJ
10 Deadlifts
Shoulder and Hip Prep

WOD
Partner WOD
Run 1.5 miles(switch every 400m)
then
21-15-9
WBS(Over Rig Bar)(20/14)
Burpees over the Box(24/20)(alternating)
Deadlift(70% of 1RM)(Switch every 3 reps)
then
Row 600m(switch at 300m)

Recovery
PNF Hammies

Posted in WOD

3/24/2015 – Tuesday

IMG_0174
Warmup

500m Row
Burgener Warmup x 3
Shoulder Prep

Skill
Snatch Technique
8 Minute EMOM
4 Power Snatch(50% of 1RM)

Clean Technique
8 Minute EMOM
4 Power Clean(50% of 1RM)

WOD
Row 500m

Recovery
Roll Lats

Posted in WOD

3/20/15 – Friday

Warmup
3 rounds of 10-15 reps
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD
CrossFit Games Open 15.4
8 Minute AMRAP
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans

Keep adding 3 reps to the HSPU and 3 reps to the cleans every 3 rounds.

Recovery
Roll What Hurts – 10 minutes

Posted in WOD

3/19/2015 – Thursday

Warmup
800m Run
2 Rounds
7 Pullups
7 Situps
7 Squats

WOD
Barbara
Five Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Recovery
1 arm overhead banded distraction

Posted in WOD

3/18/2015 – Wednesday

Warmup
500m Row
3 Rounds
5 Squats
5 Pushups
5 T2B

WOD
Partner WOD
4 Rounds – 2 Minute Stations
1) Row – Calories
2) Back Squat (135/95)
3) Bench (135/95)
4) Bear Crawl the rig(down and back)

Rx+ – (185/135)

One person works at a time.
Squats are off the ground. You can transfer bar off the back if you want.
No rest station.

Recovery
PNF Hammies

Posted in WOD

3/17/2015 – Tuesday

IMG_0161
Warmup

500m Row
3 Rounds
10 Deadlifts
10 Power Cleans
10 Hang Squat Cleans

Skill
EMOM – 3 Hang Squat Clean(50% of 1RM)
Every rep starts from a static dead hang above the knees – no cycling reps

WOD
7 Minute AMRAP
9 Deadlift (135/95)
7 Hang Power Clean
5 Front Squats

Rx+ – (185/135)

Recovery
Wall Quad Stretch

Posted in WOD

3/16/2015 – Monday

Warmup
400m Run
3 Rounds
10 Pullups
10 Russian KBS(1 arm, alternating)
10 Overhead KB Lunges

Skill
MU Technique work
Transitions
Hip Pull to rings
Banded MU
Strict MU
Work everything even if you have MU. At the end, if you have MU find your 1RM MU.

WOD
3 Rounds – 1 Minute stations
1) Burpee Pullup
2) Ball Slam(20/15)
3) Russian KBS(1arm, alternating) (53/35)
4) Situps
5) Overhead KB Lunges(1 arm) (53/35)
6) Rest

Rx+ – (Burpee MU, 70/53) must be able to do both

Recovery
Roll Lats

Posted in WOD