Saturday 05/29/2021
WARM UP
Part 1:
4 Min Tabata (:20 work / :10 rest)
Hollow hold
*WARNING! This is really hard if you’re truly holding a hollow position! So if you fail out of the hollow position switch to an ‘armadillo hold’ or a regular plank!
Rest 2 Min
Part 2:
4 Min Tabata (:20 work / :10 rest)
Double Under / or / Single Under
*Use this Tabata as a way to brush up on your doubles and to get the heart rate up!
WOD
4 Rounds:
1 Min max reps of Burpee Over Bar
1 Min max reps of Toes To Bar
1 Min max reps of Push Jerk 135/95#
1 Min Rest
*Each round will be scored for total reps completed!
COOL DOWN
10 min Coach led “Pre Murph” foam rolling session!
*Lets go into Monday (our Murph workout) feeling STRONG!
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Friday 05/28/2021
STRENGTH
EMOM 10
4 Alt. Back Rack Step Back Lunges
*Build steadily over the 10 minutes to finish with something heavy! Control your descent on every rep.
WOD
2 Sets of:
9-6-3
Deadlift 275/185#
Strict HSPU / or / DB Shoulder Press
*Rest 5 min between sets
Coaches note: Deadlifts and Presses should feel heavy and slow. Use LESS than 80% of your 1RM Deadlifts.
*Target time for each round should be around 5-7min.
23 min overall time cap - including rest.
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Thursday 05/27/2021
WOD
Retest from Wednesday 04/07/2021
”Up Hill Both Ways”
For Time:
2000m Row
4000m Echo Bike
800m Run
1000m Row
2000m Echo Bike
400m Run
*35 Min Time Cap
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Wednesday 05/26/2021
STRENGTH
Front Squat
5x2 @ 80% of 1RM
WOD
5 Rounds:
10 Burpee Box Jump or Step Overs 24/20”
15 Front Squats 75/55#
20 Alt. DB Snatch 50/35#
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Monday 05/24/2021
SKILL / Warm Up
10 Min Muscle Up Practice / Drills
*Goal: Master the basics of the “transition” in the ring muscle up.
*athletes who have ring muscle ups: warm up with transition drills on the low rings before working up to the high rings.
WOD
“Muscle Endurance Day”
*NO REST between EMOM’s.
Part 1) EMOM 10
Strict Pull Ups
*you choose the number of reps and hold to that number for the whole EMOM. (3-10 reps is good!)
*does not need to be unbroken. Use full ROM!
Part 2) EMOM 10
Air Squats
*you choose the number of reps and hold to that number for the whole EMOM. (15-20+ reps is good!)
*does not need to be unbroken. Use full ROM!
Part 3) EMOM 10
Push Ups
*you choose the number of reps and hold to that number for the whole EMOM.
*does not need to be unbroken. Use full ROM!
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Friday 05/21/2021
STRENGTH
Front Squat
5x3 @ 75% of 1 RM
WOD
For Time:
21 Power Cleans 115/75
21 Bar facing burpees
15 Hang Squat Cleans 115/75
15 Bar facing Burpees
9 Squat Clean Thrusters 115/75
9 Bar facing burpees
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Wednesday 05/19/2021
SKILL
Empty bar warm up
STRENGTH
*3 minutes rest/set up between each EMOM
EMOM 10
2 Push Jerks (using a rack)
*start with a moderate weight and build to a heavy weight over the 10 minutes
EMOM 10
2 Power Cleans
*start with a moderate weight and build to a heavy weight over the 10 minutes
EMOM 10
2 Power Snatches
*start with a moderate weight and build to a heavy weight over the 10 minutes
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Monday 05/17/2021
Core Stability / Warm Up
2 Rounds:
:40 Active Hang on pull up bar
:20 Handstand Hold
:40 Ring Plank
:20 L - Sit
WOD:
AMRAP 20
30/21 Cal Row
30 HSPU / or / DB Push Press
30 Deadlifts 225/155#
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Saturday 05/15/2021
WOD
Retest from Saturday 01/30/2021
“WHAMMY”
For Time:
10-9-8-7-6-5-4-3-2-1
Wall Ball 20/14#
1-2-3-4-5-6-7-8-9-10
Burpee
Rest 5 min…
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155#
1-2-3-4-5-6-7-8-9-10
Toes to bar
*Aim to spend less than 10 minutes per part.
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Friday 05/14/2021
WOD
AMRAP 15
50 Double Unders / or / 100 Singles
5 Hang Power Cleans 155/105
50 Double Unders / or / 100 Singles
5 Push Jerks 155/105
50 Double Unders / or / 100 Singles
5 Clean & Jerks 155/105
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Wednesday 05/12/2021
Core WOD
2 Rounds:
20 Dead Bug
20 Bird Dog
:30 sec Side Plank L
:30 sec Side Plank R
20 V Ups (with 2 sec toe touch hold)
WOD
Every 2 Min for 30 Min (5 Rounds)
*Alt. Between…
1) 20/15 Cal Row
2) 30 KB Swings 53/35#
3) 30 Push Press 95/65#
*Todays workout shouldn’t require you to use a lot of intensity. Aim to work at a moderate intensity for 1:15-1:30 each round.
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Tuesday 05/11/2021
SKILL & STRENGTH (20 MIN)
Part 1) E2MOM 8 (2 rounds)
1) Bar Muscle Up Practice/transition practice
2) Strict Hand stand practice
Rest 2 min
Part 2) EMOM 10
Strict Pull Ups (Aim for 3-7 reps per minute)
*Choose a number you know you can maintain
WOD
FGB Style 3 Rounds (14 min)
1 Min) Max Reps C2B Pull Ups
1 Min) Max Reps Devils Press 35/25#
1 Min) Max Reps Burpee Box Jump Over 24/20”
1 Min) Max Reps DB Power Clean & Press 35/25#
1 Min) Rest
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Monday 05/10/2021
STRENGTH
Back Squat
5x4 @ 75% of 1RM
WOD
2 Sets:
30-20-10
Wall Ball 20/14#
Alt. DB Snatch 50/35#
*Rest 2 min between sets
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Saturday 05/08/2021
HERO WORKOUT “DANIEL”
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
The “Daniel” Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006 (060615).
For Time:
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
*23 Min Time Cap
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Friday 05/07/2021
*extra long warm up and cool down today
WOD
1-2-3-4-5-6-7-8-9-10
Toes To Bar
Bar Facing Burpee
Power Snatch 115/80#
*16 min time cap
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