Friday, October 20, 2017

***Cardio Load – 3:30 PM***

Warm-Up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
:30 Hip Flexor Lunge Stretch/Side
Wrist/Forearm Stretches
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-PVC Pipe-
15-20 Overhead Internal Rotations
:15-:30 Front Rack Stretch/Side
:15-:30 Behind the Back Stretch/Side

-Foam Roller-
15-20 Upper Back Roll-outs
15-20 Mid Back Roll-outs
15-20 Low Back Roll-outs (Move Slow on these)
*While doing these, try them with arms out and also arms hugging.

-3 Rounds-
15 Russian KB Swings
:30 Plank

-Discuss the Deficit Deadlift-

Strength
Deficit Deadlift
5 x 3 – Across (Heavy)

*Stand on 25 lb plates while performing the Deficit Deadlifts.
**If you cannot touch your toes, do not pull from a deficit.
***If you would rather do percentage work, you will do Conventional Deadlifts: 4 x 5 @ 75% – Rest 1:15.

Conditioning
-For Time-
21-15-9
Deadlifts (225/155) (Rx+ 275/185)
Box Jumps (24/20) (Rx+ 30/24)
DB Snatch (55/35) (Rx+ 70/55)

***Extra Credit and Mobility/Recovery are optional, but highly encouraged. If you have time, please do them. If you are tired from the Main WOD, please at least mobilize! It will help a ton with recovery, mobility, and soreness.***

Extra Credit
5 Rounds
*every 2:00
20/15 Cal Ski

Mobility/Recovery
-Rom WOD and Foam Roll

Thursday, October 19, 2017

***Yoga – 11 AM***

***Basics – 6:30 PM***

Warm-Up
Regular Dynamic Warm-Up

-Discuss the movements in today’s WOD-

Conditioning
-For Time-
(35:00 Cap)

50 Wall Balls (20/14)
40 Toes to Bar
30 Cal Bike
20 Bar Muscle-ups
1000m Run
20 Bar Muscle-ups
30 Cal Bike
40 Toes to Bar
50 Wall Balls

*Scale Bar Muscle-ups with Burpee Pull-ups.

***Extra Credit and Mobility/Recovery are optional, but highly encouraged. If you have time, please do them. If you are tired from the Main WOD, please at least mobilize! It will help a ton with recovery, mobility, and soreness.***

Extra Credit
-Rom WOD and Foam Roll

Mobility/Recovery
-Rom WOD and Foam Roll

Wednesday, October 18, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

(This week’s percentage work for those of you still doing it is: 4 x 5 @ 75% – Rest 1:15)

Warm-Up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
15 Small Shoulder Circles Forward
15 Small Shoulder Circles Backward
15 Big Shoulder Circles Forward
15 Big Shoulder Circles Backward
:30 Across Body Shoulder Stretch (R Arm)
:30 Across Body Shoulder Stretch (L Arm)
:30 Behind Head Tricep Stretch (R Arm)
:30 Behind Head Tricep Stretch (L Arm)
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
:30 Wrist/Forearm Stretch
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

-Foam Roller-
15-20 Upper Back Roll-outs
15-20 Mid Back Roll-outs
15-20 Low Back Roll-outs (Move Slow on these)
*While doing these, try them with arms out and also arms hugging.

-3 Rounds-
10 Double Overhand Band Pull-Aparts
10 Double Underhand Band Pull-Aparts
10 Scap Push-ups

-Discuss the Close-Grip Bench Press-

Strength
Close-Grip Bench Press
5-5-5-3-3-3-1-1-1

Conditioning
-12:00 AMRAP-
10-20-30-40-50-etc
Push-ups
30 Double Unders
5-10-15-20-25-etc
Ring Dips
30 Double Unders

*Scale Double Unders with Power Jump Singles or Double Taps.

***Extra Credit and Mobility/Recovery are optional, but highly encouraged. If you have time, please do them. If you are tired from the Main WOD, please at least mobilize! It will help a ton with recovery, mobility, and soreness.***

Extra Credit
-3 Rounds-
50/35 Cal Row
*Rest 1:00

Mobility/Recovery
-Rom WOD and Foam Roll

Tuesday, October 17, 2017

***Basics – 6:30 PM***

(This week’s percentage work for those of you still doing it is: 4 x 5 @ 75% – Rest 1:15)

Warm-Up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
:30 Hip Flexor Lunge Stretch/Side
Wrist/Forearm Stretches
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-PVC Pipe-
15-20 Overhead Internal Rotations
:15-:30 Front Rack Stretch/Side
:15-:30 Behind the Back Stretch/Side

-Foam Roller-
15-20 Upper Back Roll-outs
15-20 Mid Back Roll-outs
15-20 Low Back Roll-outs (Move Slow on these)
*While doing these, try them with arms out and also arms hugging.

-3 Rounds-
10 Good Mornings (45/35)
:15 Lat Stretch on Rig/Side

-Discuss the Muscle Clean, Power Clean, and Hang Power Clean-

Strength
-15:00 Clock-
Muscle Cleans
5 x 3 – Climbing
-then-
Power Cleans
5 x 2 – Climbing
-then-
Hang Power Cleans
5 x 1 – Climbing

Conditioning
-For Time-
(15:00 Cap)
15-12-9-6-3
Power Cleans (135/95) (Rx+ 185/125)
50m KB Farmer’s Carry (R Hand) (55/35) (Rx+ 70/55)
50m KB Farmer’s Carry (L Hand)

*You will carry the KB out with one hand, switch hands at the 100m mark, and then come back.

***Extra Credit and Mobility/Recovery are optional, but highly encouraged. If you have time, please do them. If you are tired from the Main WOD, please at least mobilize! It will help a ton with recovery, mobility, and soreness.***

Extra Credit
-4 Rounds (Not for Time)-
25 GHD Sit-ups
25 Hip Extensions

Mobility/Recovery
-Rom WOD and Foam Roll

Monday, October 16, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Basics – 6:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
Wrist/Forearm Stretches
:30 Pigeon Stretch/Side

-On the Rig-
:15-:30 Chest Stretch/Side
:15-:30 Lat Stretch on Rig
5 Hanging Scap Shrugs
15 Kips with Scaps Activated

-PVC Pipe-
15-20 Overhead Internal Rotations
:15-:30 Front Rack Stretch/Side
:15-:30 Behind the Back Stretch/Side

-Foam Roller-
15-20 Upper Back Roll-outs
15-20 Mid Back Roll-outs
15-20 Low Back Roll-outs (Move Slow on these)
*While doing these, try them with arms out and also arms hugging.

-3 Rounds-
:15-:30 KB Ankle Stretch/Side
10 Banded TKEs/Side

-Discuss the Snatch Balance and Overhead Squat-

Strength
-12:00 Clock-
1 Snatch Balance + 2 Overhead Squats
*Build to as heavy as possible
*If you cannot perform a Snatch Balance, you may just do 3 Overhead Squats.

Conditioning
-10:00 AMRAP-
8 Overhead Squats (115/80) (Rx+ 165/110)
12 Pull-ups (Rx+ CTB)
16 Box-Overs (24/20) (Rx+ 30/24)

*Scale Overhead Squats with Overhead Lunges or Front Squats.
*If you have no plans of competing, perform 6 Strict Pull-ups each round instead.

***Extra Credit and Mobility/Recovery are optional, but highly encouraged. If you have time, please do them. If you are tired from the Main WOD, please at least mobilize! It will help a ton with recovery, mobility, and soreness.***

Extra Credit
-3 Rounds-
15 Burpees
50 Double Unders
*Rest 1:00

**Try to finish each round in under 1:00.

Mobility/Recovery
*2 Options
-Rom WOD-

-or-

-Band Stretches-
Right Leg All the Way Through, then Left Leg
(Flat on Back)
*5 Straight Leg Raises + :30 Hold
*:30 Hold Up & Out
*:30 Hold Across
*:30 Hold Knee Out, Foot Towards Face
(Roll to Opposite Side of the Leg You’re Stretching)
*:30 Over Shoulder Quad Stretch (Keep knees close)
(Roll to Stomach)
*:30 Over Shoulder Quad Stretch (Keep knees close)

Thursday, October 12, 2017

***YOGA – 11 AM. Free to members! $5 for Drop-ins. Childcare available!***

***Basics – 6:30 PM***

Conditioning
-32:00 Clock-

2 Rounds
-3 Minutes-
Run 400m
AMRAP Double Unders

(Rest 1:00)

-3 Minutes-
30/20 Cal Row
AMRAP Russian KB Swings (55/35) (Rx+ 70/55)

(Rest 1:00)

-3 Minutes-
Run 400m
AMRAP Rope Climbs

(Rest 1:00)

-3 Minutes-
30/20 Cal Bike
AMRAP DB Snatch (55/35) (Rx+ 70/55)

(Rest 1:00)