Wednesday, November 22, 2017

***Cardio Load – Cancelled for today***

***CrossFit Kids – 4:30 PM***

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 Lying Straight Leg Raises/Side
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

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

Strength
Bench Press
20-15-10
*Add weight each set

-or-

Strict Press
4 x 6 @ 70% – Rest 1:00

Conditioning
-For Time-
100’-80’-60’-40’-20’
Handstand Walk
10-8-6-4-2
Ring Muscle-ups

*Scale Handstand Walks with Bear Crawls x 2.
*Scale Muscle-ups with Strict Ring Pull-ups + Strict Ring Dips.

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Tuesday, November 21, 2017

***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
:30 Hurdler’s Quad Stretch/Side

-Foam Roll-
Upper Back
Mid Back
Lower Back

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

-3 Rounds-
10 Banded TKEs/Side
10 Drop Squats

Strength
Front Squat
5 x 2 – Climbing

-or-

Back Squat
4 x 6 @ 70% – Rest 1:00

Conditioning
-5 Rounds for Time-
(20:00 Cap)

5-10-15-20-25
Front Squats (115/80) (Rx+ 155/105)
10 Box-Overs (24/20)
5/3 Rope Climbs

*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 4.

Extra Credit
-Alternating 1:00 on, 1:00 off:
5 Rounds
18/15 Cal Bike (rest remaining time in the minute + 1:00 off)

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Monday, November 20, 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
: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 Roll-
Upper Back
Mid Back
Lower Back

-Barbell-
10 Good Mornings
10 RDLs to Below Knee
10 Bar Path Below Knee to Mid Shin
5 Deadlifts

-Discuss the Sumo Deadlift-

Strength
Sumo Deadlift
5 x 5 – Across

-or-

Deadlift
4 x 6 @ 70% – Rest 1:00

Conditioning
“Marston”
-20:00 AMRAP-

1 Deadlift (405/275 lbs)
10 Toes to Bar
15 Bar-Facing Burpees

HERO-Blake-Marston

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Extra Credit
-Tabata (:20 on, :10 off for 4:00)-
Hollow Body Hold on Floor

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Friday, November 17, 2017

***Cardio Load – 3:30 PM***

Warm-up
Regular Dynamic Warm-up

Strength
-12:00 Clock-
*Build to a max load:
2 Hang Snatch High-Pulls
1 Hang Power Snatch

Conditioning
“Karabel” with Hang Snatches
(15:00 Cap)

10 Rounds for Time
3 Hang Power Snatches (135/95) (Rx+ 165/110)
15 Wall Balls (20/14)

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Thursday, November 16, 2017

***Yoga – 11 AM***

***Basics – 6:30 PM***

Warm-up
Coach’s Choice

Conditioning
-30:00 Clock-

-0:00-10:00-
4 Rounds
15/12 Cal Bike (Rx+ 18/15)
30 Air Squats

-10:00-20:00-
4 Rounds
18/15 Cal Row (Rx+ 21/18)
15 Toes to Rings

-20:00-30:00-
4 Rounds
9 50′ Shuttle Runs (Rx+ 12)
20 Jump Switch Lunges

*When you finish the 4 Rounds, rest the remainder of the 10:00 window. If the clock catches you, move on to the next couplet anyway. Start wherever you’d like if the class size calls for it.

Extra Credit
-Accumulate 5:00 in the Front Rack Position. Take the bar from the rack. Men use anywhere from 155-185 lbs. Women use anywhere from 105-125.

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Wednesday, November 15, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

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 Lying Straight Leg Raises/Side
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

-3 Rounds-
5 Upside Down KB Press/Side
10 Scap Push-ups

Strength
Push Jerk
5 x 5 – Climbing

-or-

Strict Press
4 x 1 @ 95% – Rest 3:00

Conditioning
-10:00 AMRAP-
10 Handstand Push-ups (Rx+ Strict)
10 Burpees
10 Strict Press (75/55) (Rx+ 95/65)
10 Burpees

*Scale HSPU by stacking no more than 2 ABMATs or with Strict DB/KB Press.

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch