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Monday 171030

Today is a girl mash-up WOD for Breast Cancer Awareness Month! Wear pink and donate at fundraise.barbellsforboobs.org!!! I. General Warm-Up CrossFit Warm-up: 2 rounds of: 1 Samson Stretch/ side w/ 15-20s hold 10 PVC OHS 10 GHD/Abmat Sit-up 10 GHD Back Ext./Supermans 10 Pull-ups/Ring Rows 10 Dips/Push-ups   II. Workout Of The Day Barbells For Boobs WOD!! *Go to Barbells for Boobs website and donate for

Friday 171027

I. General Warm-Up 3 RNFT 10 Empty Front Squats 10 Empty Push Press 10 Hollow/Arch Kip Swings   II. Transition and Build Up Set up stations and perform a few small sets of the movements to warm up.   III. Workout Of The Day In teams of 2 with a 25 minute time cap 50 Pull Ups (Scale to Banded) Run 400 (Scale to 200m) 50 Thrusters (135/85, 95/55, 75/45) Run 800 (Scale to 400m) 50 Thrusters R

Thursday 171026

I. General Warm-Up 3 RNFT 2x20ft Heel Walks/Toe Walks 10 Muscle Snatch (empty) 10 Alt Cossack Squats w/ empty bar on back   II. Transition and Build Up Review snatch technique and run through the Burgener Warm Up with an empty bar Then, Snatch 3-3-3-3-3 for a heavy triple for the day. No touch and go.   III. Workout Of The Day Rx EMOM12 5 squat snatches (135/95) Double Unders  

Wednesday 171025

I. General Warm-Up 2 RNFT: 10x Crossbody banded pull/side + :20s hold 5 Bird-dogs/Bear-dogs/side 8 Captain Morgans/side 10 Wtd Kang Squats (empty bar)   II. Transition and Build Up Build to deadlift weight. Set-up stations and other equipment take any additional warm-up reps necessary   III. Workout Of The Day Rx For Time: 6-5-4-3-2-1 Deadlift @ 315/225 After each set complete: 5 deficit

Tuesday 171023

I. General Warm-up 2 RNFT: 4 Wide split Inchworms 10 Glute bridges Ankle rotations: rolls, front back, side-side, calf raise Shoulder rotations: High-5’s, rolls, circles, nerve floss *freestyle rotations, get joints ready to go   II. Transition and Build Up/Skill Review DB S2OH Techniques (push press/push jerk) and completing reps properly. Decide on weights and take any additional warm-up reps as possible. &n

Monday 171023

I. General Warm-Up/Skill 3 RNFT: 15yd. Walking Lunge 15yd. Broad Jump :30s Plank 1 Wall Walk II. Transition and Build Up Build Power Clean/Lunge/S2OH to working weight Workout Of The Day Rx: 9 minute AMRAP 8 Lateral Burpees Over Bar 7 Power Cleans @135/95 6 Front Rack Lunges (stationary) 5 Shoulder to Overhead Scale 1 9 minute AMRAP 8 Lateral Burpees Over Bar 7 Power Cleans @95/55 6 Front Rack Lunges (stationary) 5 Shoul

Friday 171020

General Warm-Up 2 RNFT: 8 Empty bar Thrusters 8 KBS 1-5 Pull-ups/Muscle-ups   II. Workout Of The Day With a Partner: For Time: 5 Muscle-ups (ring or bar) (15 Dips); (25 Push-ups)   10 Thrusters (135/85); (95/65); (75/45) 5 Muscle-ups   20 Box Jump Overs (24/20); (20/16); (16/12 Step-overs allowed for scale) 10 Thrusters 5 Muscle-ups   30 Pull-ups (banded, jumping) 20 Box

Thursday 171019

I. General Warm-Up 10 minutes cycling though: 8 Unilateral split squats/leg (DB held overhead on side with leg back) 8 Inverted rows 4 Windmills/side (DB held OH) 8 Cal Row 4 Down-dog to Up-dog stretches, alternating   II. Workout Of The Day Rx 5 Rounds AMRAP 2 12 Double DB Power Cleans (50/35) 12 Double DB Front Rack Lunge Steps (50/35) 1 Rope Climb 15’ Max Cal Row in remaining time   2:00 r

Wednesday 171018

I. General Warm-Up 2 RNFT: 10 Strict Press (empty) 10 Figure-4 Lunge w/ Horizontal Rotation :20-:30s Lat stretch on rack/side   II. Skill Work 10:00 clock work on OHS from the rack 4-6 sets of 3-5 reps at moderate loads   III. Workout Of The Day Rx From 0:00-8:00 AMRAP 40 Cal Row 30 Shoulder to Overhead @115/75 20 Bar-facing burpees   From 8:00-15:00 Find 3RM Overhead Squat (from rack)

Tuesday 171017

I. General Warm-Up 2 RNFT: 6 Kang Squats 6 Quadruped Thoracic Rotations/side 6 Quadruped Birddogs/side 6 V-ups   II. Workout Of The Day Rx 4 RFT: 15 Toe-to-Bar 15 Wallball Shot (20/14) 30 DU’s   Scale 1 4 RFT: 15 Toe-to-Bar or Straight-Leg AHAP 15 Wallball Shot (16/10) 30 DU’s or 60 SU’s   Scale 2 3 RFT: 15 Straight or Bent Knee AHAP 15 Wallball Shot (12/8) 60 SU’s

Monday 171016

I. General Warm-Up 3 RNFT: 10 Scap Depressions 10 Scap Push-ups 2 Perfect Stretch/side Then… 3 RNFT: 5 Squat Clean and Jerks (gradually add weight each round) 2-6 Pull-ups/C2B Pull-ups/Muscle-ups   II. Workout Of The Day Lurong Week 5 Rx (Lurong Level 3) AMRAP 14 2 Squat Clean and Jerks (165/115) (Masters+ 155/105) 1 Muscle-up (Masters+ Chest-to-Bars) 4 Squat Clean and Jerks 2 Muscle-up

Friday 171013

I. General Warm-Up 1 Rounds NFT Run 200m 10 Ring Rows 10 Push Ups 10 Air Squats   II. Workout Of The Day With a Partner: 30 Deadlifts (275/185) Run 400m 30 KBS  (2/1.5) Run 400m 30 Overhead Squats (115/75) Run 400m 30 Burpees Run 400m 30 C2B Pull ups Run 400m 30 Box jumps (24″/20”) Run 400m 30 DB Squat Cleans (45/30) Run 400m *scale movements/weights/and distance as ne

Thursday 171012

I. General Warm-Up 3 rounds 10 scap push ups 10 scap depressions   II. Skill Work Handstand and Manna Progressions We’re going to spend 10:00 practicing handstand holds with all athletes. Help athletes determine what level they should be working at. We want to push athletes to the next level, but some athletes may be at a place where they need to work time under tension to progress. Tell athletes to get fully recovered aft

Wednesday 171011

I. General Warm-Up 2 RNFT: 5 Kang Squats 10 Squatting Thoracic Rotations 10 Side-leg swings/side 10 Alternating shouder high-5’s/side II. Skill Work Cluster Technique then... 3 Rounds w/ empty bar for quality 3 Squat Cleans 3 Front Squats 3 Push Press 3 Thrusters III. Workout Of The Day Rx AMRAP4 18 Clusters (95/75) 18 BJO (24/20) Rest 4 minutes AMRAP4 15 Clusters (135/95) 15 BJO (24/20) Rest 4 minutes AMRAP4 12 Clu

Tuesday 171010

I. Warm-up 3 RNFT: 5 SL Deadlift/Leg w/ empty bar 10 Captain Morgan's/side 4 Slow deadbugs (all-4's) :20s DU or SU then... in 3-5 sets of 5-10 reps build to Deadlift working weight   II. Workout of the Day Lurong WOD 4 Rx (Level 3) 10 Deadlifts @225/175 (Masters+185/145) 20 DU's 8 Deadlifts 40 DU's 6 Deadlifts 60 DU's 4 Deadlifts 80 DU's 2 Deadlifts 100 DU's *10:00 cap &nbs

Monday 171009

I. General Warm-Up 2RNFT: Row 250m 10 V Ups 25ft Bear Crawl (For quality)   II. Workout Of The Day Festivus Games WOD’s:   With a partner: Rx With a 10:00 clock: 60 Row-Over Burpees (lateral) While Your Partner Does Double-Unders *Partners must switch if the rope jumper stops or misses In remaining time: Row for Calories While partner completes Wallball shots (20/14) Partners must

Friday 171006

I. General Warm-Up 2 Rounds 1-2 Wall Walks 5 KBS 10 Hollow Rocks 1 Spiderman Stretch w/ Horizontal Rotation/side   2 Rounds 5 Scap Depressions 5 Kip Swings 1-2 Muscle Ups or 1-3 Pull Ups   II. Workout Of The Day Team Nate - AMRAP20 Rx: 2 Muscle Ups or 4 Bar Muscle-ups 4 HSPU 8 KBS (70/53)   Scale 1: 4 Strict Pull Ups or 6 C2B Pull-ups 8 Box HSPU 12 KBS (70/53) &nb

Thursday 171005

I. General Warm-Up Row 500m 27 Squat Warm-up   Perform 5-10 DB Snatch deadlifts each side, practicing the first pull 5-10 high pulls, keeping it close to the body 5-10 full DB snatches   II. Workout Of The Day Buy In: Row 750m   4 Rounds 30 Double Unders 20 Wall Balls 10 Alt DB Power Snatch   Cash Out: Row 750m   Rx: 20/14; 75/50 Scale 1: 15 DU’s (if you can do th

Wednesday 171004

I. General Warm-up 3 Rounds with empty bar 5 hang power cleans 5 Front Squats 5 Push Press     II. Skill Work Split Jerk Review points of performance. In this session, we want to focus on two things: the dip and the catch. In the dip, we want to practice upright torso throughout the full movement. The movement comes from the knees so that the bar path stays in a vertical path. For the catch, we want to push ou

Tuesday 171003

I. General Warm-up 3 RNFT: 25’ Lateral Shuffle (each way) 25’ T-walks 25’ Inchworms   II. Transition and Build Up 2 rounds: 3-5 KBS 3-5 TTB 3-5 Lateral Jumps   III. Workout of the Day Lurong Challenge WOD 3 “Lucky 13” AMRAP 13 13 TTB 13 KBS 13 Lateral Box Jump Over Level 3: 70/53; 30/24 (Masters 53/35; 24/24, Masters+ 53/35; 24/20) Level 2: 13 Wall Sit-ups; 53/35; 24/

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