20170523

Warm Up:

400M run

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

10 Downward dog to cobra

Tricep mobility – 2 min per side

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat , high hang squat clean, squat clean from above the knee, squat clean from shin

WOD:

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina

Picture Courtesy of: CrossFit.com

“Jorge”

30 GHD Situps

15 Squat Cleans (155/105)

24 GHD

12 Squat Cleans

18 GHD

8 Squat Cleans

12 GHD

6 Squat Cleans

6 GHD

3 Squat Cleans

Scaling:

GHD SUs ->Ab mat Sit Up

Squat Clean -> As needed

Cool Down:

Cobra to Downward Dog x20

Oly Wall Squat – 4 min

20170522

Warm Up:

500M Row

Iron cross x10

Scorpion x10

Spiderman lunge 30’

1-leg RDL to kick x 10 per leg

10 Back roll to V-sit

10 KB deadlifts

10 Russian KB swings

S/S/S:

Deadlift w/2 sec pause at bottom of knee

5X1 AHAP

So, we are looking for 5 heavy singles. Not a 1RM, but heavy enough to make you work. Try to increase weight each time.

WOD:

EMOM For 16 Min

Odd Minutes:

10 Wall Balls @20/14

followed directly by…

Max Reps Kettlebell Swings (53/35)

Even Minutes: Rest

Score = Total KBS

So, on the odd minutes, do 10 wall balls. With the remaining time, do as many KB swings as possible before the end of the minute. The minute break on even minutes should allow you to come in fresh every time

Scaling:

WB -> 14/12

KB -> 35/25

Cool Down:

Couch Stretch – 2 min per side

Roll Out T-spine

20170519

Warm Up:

50 Single Unders

5 squats w/med ball

25 L-leg SUs

Jog length of box w/med ball

25 R-leg SUs

10 med ball Dls

25 DUs(or attempts)

10 wall ball shots

WOD:

For Time:

50 Double Unders

400M Med Ball Run (20/14)

40 Double Unders

400M Med Ball Run

30 Double Unders

400M Med Ball Run

20 Double Unders

400M Med Ball Run

10 Double Unders

400M MEd Ball Run

Position the ball in the best place that will keep your back from hurting as these runs can get long. Yes, this one will be a grinder, but all these runs you have seen recently is helping you get better for Memorial Day Murph!

Scaling:

DUS -> 3X SUs, or Penguin Jumps

Med ball weight -> as needed

Cool Down:

10 Downward Dog to Cobra

Mash shoulders w/lacrosse ball x 2 min

20170518

Warm Up:

400M Run

Spiderman lunge 30’

Walking kicks 30’

10 Squat to Stands

10 KB deadlifts

10 KB Swings

10 Goblet Squats

S/S/S:

Back Squat w/2 sec pause at bottom

5X3

Increase weight ea set

With the smaller number of reps per set, increase your loads from the 5X3 week.

WOD:

12 Min AMRAP:

15 KB Swings (53/35)

10 KB Facing Burpees*

15 Goblet Squats (53/35)

Kettlebell Facing Burpees – Same as a bar-facing burpee, but instead of jumping over a bar with weights, you’ll be jumping over the top of a KB. And your feet must go OVER the top of the KB handle (KB is standing upright, not on its side), not around it. If your feet go to the sides and don’t clear the height of the handle, it’s a no-rep.

Scaling:

KB – as needed

Cool Down:

Super Squat Hip Sequence*

Video Courtesy of: Kelly Starrett

20170517

Warm Up:

Jog down and back length of white box 3 times

10 Air Squats

Butt kickers length of white box

High knees coming back

10 kip swings

Back pedal length of white box

WOD:

pic courtesy of CrossFit HQ

“HolBrook”

10 Rounds Each For Time:

5 Thrusters (115/85)

10 Pull Ups

100M Sprint

Rest 1 Minute

Record fastest and slowest Rounds

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook

Scaling:

Thrusters – As needed

Pull Ups – Ring Rows

Run – 125M row

Cool Down:

Pigeon Pose on 30” box x 2 min per side

Doorway stretch – 2 min per side

20170516

Warm Up:

500M row

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

Tricep mobility – 2 min per side

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, press, high hang squat clean, push press, squat clean from above the knee, push jerk, squat clean from shin

S/S/S:

Clean w/2 sec pause at bottom of knee

3X75%, 3×80%, 2×85% Do 1 Jerk at the end of every set

Again, do Not lose tension when holding your pause. You should be like a coiled spring ready to explode!

WOD:

3RFT:

200M Run

15 Power Snatches (115/85)

250M Row

15 OHS (115/85)

Scaling:

Run – 250M Row

Bar weight – As needed

Cool Down:

Heel Cord Mash – 2 min per side

Banded OH stretch – 2 min per side

20170512

Warm Up:

400M Run

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Bergener W/U*

* Two angles of Sage Mertz hitting the Burgener WU

AND

Video Courtesy of: CrossFit Weightlifting Trainer Course

S/S/S:

Snatch w/2 sec pause at bottom of knee

3X75%, 3×80%, 2×85%

WOD:

Video Courtesy of: CrossFit®

Turkish Get Ups*

Spend 20 min working on technique and get as heavy as possible (can use DBs, KBs, or barbell)

Turkish get-ups. Kettlebell guru Jeff Martone outlines the three steps of the movement. First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position

Cool Down:

Super Squat Hip Sequence

Video Courtesy of: Kelly Starrett

20170511

Warm Up:

3X Jog 30’,back pedal 30’

High knees 30’

Butt kickers 30’

5 burpees

5 tuck jumps

Prep for WOD

WOD:

25 Min AMRAP:

200m run

20 Box Jump (24/20)

10 Burpees

Who can beat 7 rounds?

Scaling:

Run -> 250M Row

BJ -> 20/16

Cool Down:

Heel cord mash – 3 min per side

Roll out lumbar spine – 20 passes

20170510

Warm Up:

200 Rope contacts

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

10 Twisting Push ups

10 kip swings

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, high hang power clean, power clean from above the knee, power clean from shin

S/S/S:

Floor Press

5X3

Increase weight ea set

Stay tight at the bottom, and make sure you are coming down under control. No blown out elbows

WOD:

2 RFT

80 DUs

40 Slam Ball (30/20) (use sand ball)*

20 C2B pull-ups

10 Power Cleans (135/95)

* For those not familiar, with slam balls

https://www.youtube.com/watch?v=7gLEmS4nwi0

Video Courtesy of: ReebokCFONE

NOTE: Do NOT let folks do this with a med ball. Med balls have seams that can rupture if people use them to slam. If you see this happening in the gym, stop the fool doing it, or go get someone who works at the gym and tell them to stop the fool

Scaling:

DUs -> Attempts through 80 rope contacts -> 80 Penguin Jumps

Slam ball – as needed

C2B ->chin above pull up ->Ring Row

PC –> as needed

Cool Down:

Couch Stretch – 2 min per side

Banded lat stretch – 2 min per side

20170508

Warm Up:

500M Row

10 Back roll to V-sit

10 Squat to Stands

5 in-place inch worm

5 vertical jumps

Barbell Warm up*

* With an empty bar, and in Snatch grip perform 3 reps of: dip/shrug, dip/shrug/hi elbows/Muscle Snatch, Push Press behind the neck, OHS, High Hang Power Snatch, Deadlift from shin, Hang Power Snatch

S/S/S:

Deadlift w/2 sec pause at bottom of knee

5X3

Increase weight ea set

Less reps per set means we can go heavier each round than the 3X5 week. Just make sure you don’t lose tension at the bottom.

WOD:

Every 2 min for 16 Min

250M row

rest remainder

Stay within 5 seconds + or – of first row time

SO, the goal is to row a fast 250 the first set, then maintain the same speed on each additional round, with a 5 second faster or slower buffer to work with.