Monday 9.15.14

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Daily Warmup (check the board)

Mobility

Improved internal rotation for the clean 2 min each side

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

Box squat groin opener on box or bench 2 min (first piece in video)

https://www.youtube.com/watch?v=4wH3a3RB9q4

Strength

EMOM 8 min: 2 hang power clean (heavy). No missed lifts allowed.

WOD

10 Minutes AMRAP Ladder:
5 wall balls, 5 burpees
10 wall balls, 10 burpees
etc. etc.

Friday 9.12.14

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Daily Warmup (check the board)

Mobility

Shoulder flexion and external rotation with band (both pieces in video 1 min each, total of 2 min each shoulder)

https://www.youtube.com/watch?v=2iiKibqIQ20

Hip flexor smash with lax ball 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

Strength

Warmup sets: 5 @ 50%, 5 @ 60%

Power clean 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Push press 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Partner WOD

5-10-5-10-5

back squat 185/135
box jump 30/24

First partner does the round of 5 (both movements) then second partner does the round of 5. First partner does the round of 10 (both movements), second partner does round of 10 etc. etc. One partner should always be working, one partner should always be resting. Yes, you can use a rack for the back squats.

Thursday 9.11.14

Nate-hero-WOD

In honor of hero Chief Petty Officer Nate Hardy who was killed February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son, Parker.

Daily Warmup (check the board)

Mobility

Partner shoulder internal rotation therapy 2 min each partner

https://www.youtube.com/watch?v=mj22dprBQUM

Anterior hip opener with band 2 min each side

https://www.youtube.com/watch?v=MVcQuaM-OSo

Skill

Muscle-ups and HSPU

http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/

https://www.youtube.com/watch?v=BJUuqvjG3sc

Benchmark Hero WOD

Main site demo video…   https://www.youtube.com/watch?v=iID2OYZAnPY

“Nate”
As many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 American KB swings 70/53

Scaled version:
4 ring rows
4 ring dips
8 KB push press 53/35 (4 each side)
12 American KB swings 53/35

Wednesday 9.10.14

meme

Daily Warmup (check the board)

Mobility

Tricep barbell smash 2 min each side

Quad barbell smash 2 min each side

Strength

10 min to establish your 1RM barbell thruster (record this number)

5, 3, 2, 2, 2, 1, 1, 1

WOD

100 thrusters 75/55 for time with 5 burpees at the start of every minute

Tuesday 9.9.14

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Daily Warmup (check the board)

Mobility

Thoracic mobility with bumper plate and double lax ball 2 min

Super frog hip mobility with bumper plate 2 min each side

Strength

Warmup sets: 5 @ 50%, 5 @ 60%

Front squats 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

Strict pull-ups: 3 max effort sets between working sets of front squats

WOD

run 1 mile

rest exactly 3 min

run 400 meters

rest exactly 2 min

run 200 meters

rest exactly 1 min

run 100 meters

Score is total time to complete including rest.

Compare your time today to your time on 6.24.14

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Monday 9.8.14

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Daily Warmup (check the board)

Mobility

Shoulder flexion with band 2 min each side

Hip mobility 2 min each side

http://www.youtube.com/watch?v=tJoTVVZadUs

Strength

Warmup sets: 5 @ 50%, 5 @ 60%

Power clean 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

Push press 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

WOD

10 min AMRAP

2 pull-ups, 1 OH squat 95/65

Add 2 + 1 reps each round. So…2 pull-ups, 1 OH squat first round then 4 pull-ups, 2 OH squats second round, then 6 pull-ups, 3 OH squats etc. etc.

Score is total reps of both movements.

Friday 9.5.14

friday_meme_coupontrade_21

Daily Warmup (check the board)

Mobility

Neural flossing 1 min

Supine wall squat hip opener 2 min

Figure 4 on wall 1 min each side

Thoracic mobility with double lax ball 2 min

https://www.youtube.com/watch?v=xd7kgfIxwIU

Strength

Warmup sets: 5 @ 50%, 5 @ 60%

Front squats 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

3 sets of max effort strict pull-ups between working sets of front squats

WOD

10 min AMRAP

power snatch RX 95/65 FB 115/80

100m sprint

Start with 1 power snatch and a 100m sprint, then 2 power snatches and a 100m sprint, then 3 power snatches and a 100m sprint etc. etc. adding 1 more snatch each round. Score is total power snatches performed.