Warmup:

200m Run

10 Squat2Stands

10 Cossack Squats

10 Spider-Man Lunge

10 Pushup2Downward Dog

10 Thoracic High Fives

15 Hollow Rocks

Pull Up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

WOD:

3 Rounds for Time:

400 Meter Run

20 Pull-Ups

30 Push-Ups

40 Ab-Mat Sit-Ups

50 Air Squats

*25 Min Time Cap

Scaling Options:

Run -> 500M row -> 2 Min of cardio

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Video courtesy of NotKrisRoe.  Buddha Pull Up demo.

Video courtesy of Andrew Heming.  Demo of the Table Row.

Push Ups -> Bench Push Ups

Sit ups -> feet anchored

Air Squats -> to med ball

Cool Down:

Roll out lats and hamstrings – 1 min per section

Frog stretch – 2 Min

Video courtesy of Strength Solutions.  Demo of the Frog Stretch.  Treat this more of a PNF (as they demonstrate here) rather than making it a static stretch

Warm Up:

30 Jumping Jacks

10 Spider-Man Lunge w/rotation

5 in-place Inchworms

10 Squat2Stands

10 Cossack Squats

10 Pushup2Downward Dog

1 Min kneeling wrist stretch

Barbell W/U:In Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean, Squat Clean from Mid Shin, Push Press, Push Jerk, Split Jerk

WOD:

“Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Video courtesy of Structure Your Strength.  Today’s word: GRIT.  You will need GRIT to get through this complex each set, if done correctly. To do this correctly, you MUST hold onto the bar through the whole Complex.  So, the whole complex (1 rep) is a high hang squat clean (from the pockets), a hang squat clean (above the knee) a squat clean (from the ground), a push press, a high hang squat clean, a hang squat clean, a push jerk, a high hang squat clean, a hang squat clean, and finally, a split jerk.  The goal is to increase weight each set.  That being said, you will need a good 3-5 min rest between sets to be able to complete the next one.

Video courtesy of Ben Bergeron.  To get an idea of what the Complex looks like under tension.  This should give you an idea of when to take mini-breaks without dropping the bar.

Scaling Options:

If unable to squat clean due to injury, perform Power Cleans for all clean movements.  If no barbell, use DBs.

NOTE: The option for Power Cleans should only be used if there is an actual medical condition preventing you from doing squat cleans.  If it is a matter of comfort, stick with squat cleans even if it means going light.  Take today to get comfortable in these positions so in the future you can move higher loads.

Cool Down:

Couch Stretch – 2 min per side

Leg bleeds – 2 Min

Warm Up:

3 Rounds (Not for time):

6 Box Step ups/Jumps

8 Spider-Man Lunge to Samson Stretch

10 Hollow Rocks

Then…

Kneeling wrist stretch 2×30 sec

Barbell warmup:With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Strict Press

S/S/S:

Strict Press:

15 Min to Finish 4 Sets of 8 (Climbing)

In between sets – 1 Min Plank

Video courtesy of CrossFit HQ.  Take 15 minutes focusing on keeping a tight core through each set of strict press.  For the plank hold, they can be done either at the top of a push up or on your forearms.

WOD:

12 Min AMRAP:

3 Box Jumps (24/20)

3 Handstand Push-Ups

30’ Bear Crawl

6 Box Jumps

6 Handstand Push Ups

30′ Bear Crawl

etc…

Add 3 reps each round

An ascending Ladder AMRAP, where the Box Jumps and HSPUs go up by 3 every round, but the bear crawl stays consistent at 30’.  Would suggest taping off a 15’ area, so you can bear crawl down and back each time for your 30’.

Scaling Options:

Box height -> 20/16 -> as needed

HSPUs -> Pike Push Ups off box* -> Pike Push-Ups off the ground -> Hand Release Push ups

Video courtesy of NorCal CrossFit.  Pike Push ups off a box

Video courtesy of Mike Collette.  Demo of Pike Push-Up off the floor.  In both, notice the head makes a triangle with the hands at the bottom and goes through the arms at the top

Cool Down:

Pigeon Pose on box – 2 Min per leg

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFitNMesquite

Warm Up:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

1 Min calf stretch per side

Grab light KB:

10 KB Deadlifts

10 Russian Swings

WOD:

AMRAP 20:

200M Run

40 Double Unders

20 American Kettlebell Swings (53/35)

40 Ab Mat Sit Ups

A nice, consistent pace is what you want to shoot for today.  Don’t go too fast in the run and DUs.  There should be minimal rest between the cardio pieces and the KB Swings.

Scaling Options:

Run -> 250M Row-> 1 Min or cardio

DUs -> 40 Penguin Hops -> 80 Single Unders -> 80 Bunny Hops

KB weight -> 35/25 -> as needed

Video courtesy of WOD Prep.  Demo of Penguin Hops

Cool Down:

Calf Stretch on rig/wall – 2X1 min per side

Cobra pose – 1 Min

Warm Up:

10 Kickers per side

10 Bow to Bends

10 Spider-Man Lunge

10 Iron Crosses

10 Scorpions

10 Kneeling Lat Stretch

10 Pushup 2 Downward Dog

Barbell Warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL, Bent Over Row.  Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean.  If you don’t have a bar, use light DBs

S/S/S:

Barbell Bent Over Row

12 Minutes to complete 4 Sets of 10-8 reps

Video courtesy of Train FTW.

WOD:

3 Rounds For Time:

10 Power Cleans (135/95)

15 Lateral Barbell Burpees

20 Deadlifts (135/95)

A small dip in volume today to allow the body to recover from “Murph”, but still push through this for a good finish time!

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed, or use DBs

Lateral BB burpees -> step over burpees

Cool Down:

Roll out triceps – 2 min per side

Roll out back – 2 Min

While there are still no official classes at the gym yet, there is a group of us meeting at the base track at 0800 on Monday morning to do “Murph”.  If you would like to join us, please come out!

Warm Up:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Pull ups or rows

10X: Sit ups

200m Run

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run  

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

Video courtesy of WOD Prep.  Some strategy tips for Murph.  If looking for some motivation…

Video courtesy of Marvis M

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Roll out whatever hurts

Warmup:

3 Rounds (Not for time):

6 Box Step ups/Jumps

8 Walking Lunges

10 Hollow Rocks

Then…

10 Samson Stretch

1 Min Shoulder Stretch on box

If doing T2B, bar warmup: On a pull up bar, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Knee Raise, Toe2Bar

Video courtesy of Paradiso CrossFit.  Samson Stretch demo.

Video courtesy of CrossFit NMesquite.  Shoulder Stretch on box.

WOD:

For Time*:

50 Box Jump Overs (24/20)

40 Ab Mat Sit Ups

30 Toe2Bars

20 Jumping Lunges

30 Toe2Bars

40 Ab Mat Sit Ups

50 Box Jump Overs (24/20)

*At the top of every minute (to include start of workout) – 5 Push Ups

Little “Up and Down the Mountain” to finish off the week.  At “3,2,1…Go!” complete 5 Pushups, and then begin on your box jump overs.  At the top of every minute, stop wherever you are in the WOD and perform 5 Pushups, then pick up wherever you left off. Keep yourself moving throughout, or else those push ups will catch up with you quick!

Scaling Options:

Box height -> 20/16 -> as needed

Toe2Bar -> Hanging Knee Raise -> If no bar, perform V-Ups

Video courtesy of CrossFit HQ.  V-up demo.

Sit Ups -> Feet anchored

Push Ups -> off bench -> on knees

Cool Down:

Tabata Roll out:

20 sec rolling on roller, 10 sec break.  Do one body part per 20 seconds.  Cover whole body

Warmup:

200M jog

10 Spider-man Lunge

10 Bow to Bends

10 Squat to Stands

10 Kneeling Lat Stretch

10 Thread the Needle

2X30 sec kneeling wrist stretch

Barbell warmup:  With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL, Strict Press.  Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Power Clean from Mid Shin, Squat Clean from Mid Shin

S/S/S:

Power Clean + Squat Clean:

15 Min to Build to a Moderate Complex

Video courtesy of Lionel Lefebvre.  Spend the 1^st 15 Min of today working on a Power Clean and Squat Clean Complex.  I would prefer you hold onto the bar throughout the complex, but if it gets super heavy, you can drop the bar between movements as long as you don’t spend more than 5 seconds between the Power Clean and the Squat Clean.

WOD:

On the 3:00 x 6 Rounds:

400 Meter Run

3 Power Cleans (115/80)

3 Squat Cleans (115/80)

Scaling Options:

Run -> 500M Row -> 2 Min of Cardio (cut the run to 200-300M if needed)

Bar weight -> 95/65 -> as needed, or use DBs

Cool Down:

Leg Bleeds – 3 min

Oly Wall Sit (with or without band) 3 Min

Video courtesy of Albany CrossFit

Warmup:

400m jog (or 2 min cardio)

10 Walking Lunges

10 Kickers per side

10 Cossack Squats

10 Pushup 2 Downward Dog

10 Box Step ups

10 Sit ups

Grab light KB

10 KB Deadlifts

10 Russian Swings

WOD:

Pic courtesy of NBC News

“MOSZER”

9 Rounds for Time:

300 Meter Run

6 Air Squats

6 Pull-Ups

6 Box Jumps (20/24 in)

6 Burpees

6 Sit-Ups

6 Alt Lunges

6 Russian Kettlebell Swings (53/35)

Scaling Options:

Run -> 325M Row-> 3 Min or cardio

Pull Ups -> Buddha Pull Ups -> Table Row -> DB bent over row, 6 per arms

Box height -> 20/16 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Pigeon Pose on box – 2 Min per leg

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFit NMesquite.  Demo of Box Shoulder Stretch

Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

1 Min calf stretch per side

10 Cobra to downward dog

10 Hollow Rocks

WOD:

“Annie’s on the Run”

For Time:

50 Double Unders, 50 Sit-ups, 200 Meter Run

40 Double Unders, 40 Sit-ups, 200 Meter Run

30 Double Unders, 30 Sit-ups, 200 Meter Run

20 Double Unders, 20 Sit-ups, 200 Meter Run

10 Double Unders, 10 Sit-ups, 200 Meter Run

Scaling Options:

DUs -> Penguin Hops -> 2:1 SU ratio -> Jumping Jacks

Video courtesy of WOD Prep.  Demo of Penguin Hops

Sit Ups -> Feet anchored

Run -> 250M Row -> 1 Min of cardio

Cool Down:

Calf Stretch on wall/rig – 2 X 1 Min per side

Cobra Pose – 2 Min