08232017

Warm-up

Junkyard Dog

MWOD

Quad Smash

T-spine Smash

Box Overhead Tissue Smash

Strength

Snatch Grip Push-press

5×3

Snatch pull

5×3

-heavier than before

Wod

20 Minute Amrap

400 Meter run

20 Kettlebell/Dumbbell Snatches Snatches (50/35)

10 Burpee Pull-ups

 

Cool Down

Skip Rope

10 Minutes

08222017

Warm-up

 “Flower” 

Mwod

Couch Stretch

Olympic Squat

Hip Pin and Smash 
Strength

Front squat

2-2–2-2-2

Wod

For time:

100 Back Squats {135/95)

Every Minute on the Minute 

3 Broad Jumps (5 foot) 
 

Accessory/rotation 

20 Lateral swings

10 Side-to-side ball slam 

X3

 

08212017

Warm-up

Three Rounds of:

12 Push-ups

24 Banded Pull-aparts

12 Medball Cleans

12 Banded Walks (per side)

Mwod

Overhead Banded Distraction

Banded Hammy Stretch

Overhead Tissue Smash

Wod

Minute 0-2

12 Ring Dips

12 Deadlifts (155/105)

Minute 2-4

9 Handstand Push-ups

9 Hang Cleans (155/105)

Minute 4-6

6 Muscle-ups

6 Shoulder-to-overhead (155/105)

6-8

Rest

Repeatx3

 

Cooldown

Run 1 Mile

 

08192017

Warm-up

Three Rounds of “Cindy”

Mwod

Freestyle for 10 minutes

WOD

In teams of three:

Move Three Kettlebells 600 Meters (24/16)

Perform 200 Russian Swings

Move Three Kettlebells 400 Meters

Perform 150 Goblet Squats

Move Three Kettlebells 200 Meters

perform 100 Push-ups

 

-It does not matter how you carry the kettlebells, and as long as three kettlebells are moving per group two people can work (one partner holding two kettlebells), one can rest, or all three can carry a single kettlebell

For swings, you may alternate every 10 reps or less

-For squats, you MUST alternate every rep

-For Push-ups you Must alternate every  rep and AT LEAST on hand remains on the kettlebell at all times

 

 

08182017

Warm-up

“The Crossfit Warm-up”

 

Mwod

Couch Stretch

T-spine Smash

 

Strength

Low Hang snatch+Overhead Squat

5×1 @65-70 Percent (or a weight where there are no misses)

 

Wod

8 Minute Amrap

Snatches (60% of 1rm)

Toes-to-bar

add one snatch every set

add two toes-to-bar

 

Accessory

Three Rounds

Lateral Flyesx12

Dumbbell  Curlx12

Triceps Pressdownx12

 

 

 

08172017

Warm-up

12 Minutes:

Jog 400 Meters

Then, for the remainder

12 Cossak Squats

12 Ring rows

12 Sit-ups

 

Wod

1000 Meter Row

90 Sit-ups

800 Meter Run

70 Box Jumps

600 Meter Row

50 Hollow Rocks

400 Meter Run

30 Burpees

200 Double-unders

10 Turkish

 

Mwod

Calf Smash

Couch Stretch

Overhead Tissue Smash

 

08162017

Warm-up

Four Rounds of:

Kettlebell Curl-to-squat x8

Ring Shoulder Pressesx10

Lunge w/reach x12

 

Mwod

Puppy dog

Hamstring Smash

Calf/Ankle Stretch

 

Strength

 

find Your 1rm Push Jerk (20 Minutes)

 

Wod

Every Minute on the Minute for 12 minutes

Minute One: 4 Curtis Ps (115/75)

Minute Two: 30 Second Handstand Hold

Minute Three : 16 American Swings (32/24)

Then immediately following:

5 Minute Amrap

2 Curtis P’s

8 American Swings

 

Cooldown

Jog 1 Mile