Sport: Monday, May 20th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (5-3-3-2)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Box Step-ups

Perform all reps on 1 leg, then switch to the other. Use a box height that puts your knee and hip in line. Goal stimulus is to no push off with the trailing leg at all…ques to use are to point your toe and flex your quad, then initiate the rep. Load only as heavy as you can without using the trailing leg

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Single Leg Good Morning.

For most athletes start with an empty bar. Perform all reps on 1 leg and then switch to the other. Goal should be to do these without touching down with the other foot for the entire 7 reps…work that balance.

2) 3 rounds AQAP:

50 Russian Kettlebell Swings 53/35

25 Burpees


Extra Work:

3) Hip Thrusts: 100 Reps

No loading. Pause at the top of each rep for 1 second. Break-up as needed.

4) Assault Bike – 3 sets of:

30 seconds Wattage @ Bodyweight

30 seconds Wattage @ 2x Bodyweight

Scale as needed, this should be moderate to moderately hard to complete.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=MMeXmOqG2vE

Sport: Saturday, May 18th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1) AQAP:

500m Run

50 Alternating Dumbbell Snatch 50/35

500m Run

50 Box Jump Overs 24/20

500m Run

50 Push-ups

500m Run

50 Dumbbell Box Step-Overs 50/35 @ 24/20

500m Run


Extra Work:

2) Rope Pull-ups: 4 sets of 4-8 reps

Rest 90-120 seconds between sets. Add load as deemed fit.

3) Sled Drag: 400m @ Bodyweight

Stimulus is consistent, steady movement. Scale loading as needed.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Sport: Friday, May 17th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

1 Low Hang Clean Pull +

1 Low Hang Clean +

1 Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) AQAP:

30/25 Calories Ski/Bike/Row

Then…

30-20-10 of…

Overhead Squats 95/65

Toes-to-bar

Scale as needed.


Extra Work:

3) EZ-Bar Cable Curl: 3 sets of 30

Rest 90-120 seconds between sets.

4) Pistol Squats: 10 minutes Practice

Work on any facet of a Pistol Squat.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=A6Dkt7zyImk

Sport: Thursday, May 16th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Option A – CrossFit Burn

Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.


Option B – Active Recovery

This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂

1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

2) Easy Jog/Walk: 40 minutes

Get out in the Sun, it’s here for a day.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Sport: Wednesday, May 15th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

10-20 Shoulder Taps From Box or Handstand

+

20 Hollow Rocks

Shoulder taps should be done ideally from a Stink Bug Position, or Handstand Position (Wall Facing is also an option). If you’re unable to do these then perform them from a normal plank, or even an elevated plank from a box. Pick reps/movements you can maintain for all 5 sets.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

3-5 Stink Bugs +

3 Inchworms w/3 Push-ups

OR

3-5 Strict Handstand Push-ups +

1-3 Wall Climbs

For the Inchworms, each Inchworm has 3 Push-ups. Pick reps/movements you can maintain for all 5 sets.

1c) 17:00 – 29:00 – 4 rounds of – :40 ON/:20 OFF:

1 – Dumbbell Strict Press

2 – Dumbbell Alternating Plank Rows

3 – Abmat Sit-ups w/Medball

Pick weights and be consistent with them for all 4 rounds. Each station is Max Reps for the 40 seconds.

1d) 30:00 – 40:00 – 5 sets of – Shuttle Run:

1:30 ON

:30 OFF

Run will be performed as a shuttle run, out and back to the 25m mark, and then out and back to the 50m mark, and repeat for the 5 sets. Work on changing directions on your turns each time through the shuttle. If you can’t run, sub a machine as needed.


Extra Work:

2) Single Arm Overhead Kettlebell Carry: 4 sets of 50m/side

Rest 60 seconds between arms. Heavy as possible, while carrying unbroken.

3) Passive “Poop” Squat Hold: Accumulate 10 minutes

Goal is to be able to do this unbroken, barefoot, with feet together, and completely straight. Start where you need and know this is the goal.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=1IgEsIP7CVI