Warm Up:

500M Row

Spiderman Lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 Torso twists

10 Arm Circles

10 Over and Backs

Barbell W/U*

* With an empty barbell, complete 3 reps of: dip/drive/shrug, dip/drive/shrug/elbows high, muscle clean, Front Squat, strict press, hang Power Clean, Hang Squat Clean, Push Press, PC from shin, Push Jerk

WOD:

With a 25 Min Clock, complete the following complex for max weight

1 Power Clean + 1 Hang Squat Clean + 2 Push Press + 1 Push Jerk

* Cannot let go of bar during complex

Score = heaviest weight successfully completed for the complex

So, today is all about moving heavy stuff and holding onto the bar the whole time. If you drop the bar before you finish all the required reps, start over.

Cool Down:

Doorway stretch – 2 min per side

Banded bully stretch – 3 min per side

Warm Up:

400M Run

Heel 2 Butt x 5 ea leg*

Lateral Lunge x 5 ea leg

Kicks x 5 ea leg

Partner Negative pull up drill**

10 Russian Baby makers

Ankle mobility 1 min per side

* For Heel to Butt stretch

Video Courtesy of: Travis Hansen

** On Negative pull up drill, pair athletes up. Athlete 1 pulls up (retract scapula first) on bar to chin above (athlete 2, is positioned behind athlete 1 and assists if athlete 1 can’t get to top). Athlete 1, then lifts knees up (does not cross feet). Athlete 2 clasps hands at athlete 1’s waist and will begin pulling down on athlete 1. Athlete 1’s goal is to resist. Athlete 2 should use enough tension to get athlete 1 to the bottom in 5 seconds. Once at the bottom, athlete 1 does 1 additional pull up on their own (as high as they can get without breaking form). This way they have done an eccentric hold followed by a dynamic move. Athlete 1 then does an over/under grip and does the same drill, then over/under grip does the drill, then chin up grip and does the drill. Then partners switch. All in all, this drill SHOULD only take 1-1.5 minutes per athlete. This will be our drill to improve back, shoulder, arm strength to help our athletes with pull up strength.   This is also good to prep the shoulders for either a pressing movement, or on squat days where they need the upper back/shoulders engaged to keep the bar secure/keep upper back in proper position for any type of squatting

S/S/S:

Back Squat w/2 sec pause at bottom

10,9,8,7,6

Increase weight ea set

WOD:

On a 3 minute clock, complete:

Start at white line, sprint to 30′ mark, sprint back, sprint to 60′ mark, sprint back, sprint to 30′ mark, sprint back.

Remaining time is rest

Do 5 Rounds

When changing direction on the sprint, PUSH off your foot to get speed going!

Cool Down:

Couch Stretch – 2 min per side

Heel cord mash – 2 min per side

Warm Up:

200 Rope Contacts

Inchworm 30’

10 Push ups

Broad Jump 30’

10 Calf stretches while in push ups position

10 KB deadlifts

10 KB Russian Swings

WOD:

10 Minute EMOM:

Odd- 10 Calorie Row

Even- 20 Double Unders

3 Min rest then…

16 Minute EMOM:

Odd- 10 Burpees

Even- 15 Kettlebell swings (53/35)

Make the first EMOM about keeping a good pace and breathing the whole time. Make the second EMOM about sprinting through the work, and resting the remainder of the minute.

Scaling:

DU – DU attempts or Penguin Jumps

KBS – as needed

Cool Down:

Calf stretch on rig – 2 min per

Banded lat stretch – 2 min per

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

S/S/S:

Clean w/2 sec pause at bottom of knee

5X1 AHAP – Do 1 Jerk at the end of every set

WOD:

10 Rounds of “Rowling”

-any meters above or below 100 = number of burpees you do before starting next round

For those not familiar with “Rowling”

Scaling: None

Cool Down:

Tabata Roll Out:

Spend 20 second per body part rolling on foam roller. Rest 10 seconds between parts. Do ENTIRE body.

Warm Up:

200m Run

30x: Arm Circles

30X: Butt Kicks

20x: Push-ups

20X: Air SquatSquats

10x: Pull ups

10X: Sit ups

200m Run

WOD:

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20/14-lb. vest or body armor, wear it. Also, Sherri is meeting up at the track at 0700 to run this one. Today take the time to remember to honor and respect the memory of those fallen brothers and sisters of the armed forces. Because of their sacrifice we continue to enjoy the freedoms we have today.

“Murph”

For time:

1 mile Run

100 Pull Ups

200 Push ups

300 Air Squats

1Mile Run

If you have a 20/14# vest, wear it.

Scaling:

Run – Row 2K per mile or 2.8 mile on assault bike

Pull Ups – Jumping Pull Ups

Push Ups – off bench

Air Squats – to your best range of motion

Cool Down:

Heel cord mash x2 min ea

Banded lat stretch x2 min per

Banded pec stretch x2 min ea

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

Burgener 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

5X1 AHAP

Just like with the DLs earlier this week, look to do 5 heavy singles, but don’t aim to 1RM. If it happens, cool, but just make it heavy!

WOD:

4 Rounds For Time:

5 Muscle Ups

10 Box Jumps (30/24)

15 Handstand Push Ups

Scaling:

MUs -> Burpee to Kipping Pull Up -> MU transitions on Rings

BJ ->26/22

HSPU -> 5 wall walks per set -> Pike Push Ups off box

Cool Down:

Doorway stretch – 2 min per side

Banded bully stretch – 3 min per side

Warm Up:

15 Cal Row

10 Cherry pickers

10 Box to bends

10 Squat to Stands

10 Side lunges

5 min DU practice

WOD:

20 Min AMRAP:

25 Sumo Deadlift High Pull (95/65)

50 Double Unders

20 Min can go for a long time if you come out too fast. Pace it out!

Scaling:

SDHP -> As needed

DU -> attempts through 50 rope contacts ea set or 50 penguin jumps

Cool Down:

Reverse Hyper Extension – 4×30

Heel cord mash – 2 min per side

Warm Up:

200M Run

10 Push Ups

10 sit ups

200M Run

Seal walk 30’

10 Lying leg raise

100M run

10 kip swings

S/S/S:

Floor Press

10,9,8,7,6

Increase weight ea set

This will test muscular endurance and help build strength. Embrace the grind!

WOD:

21-15-9

Cal Row

KB Snatch (per Arm) 53/35

Toe 2 Bar

For the KB Snatch, start from the ground every rep.

Scaling:

KB -> as needed

Toe2Bar -> Knee2Elbow

Cool Down:

Banded Oh stretch – 2 min per side

Tricep mash – 3 min per side

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

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