WOD: Sun 05.10.2020 “Hey Mama”
NEWS
SAT WOD Recording: The Lorax
WOD
“Hey Mama”
150 Burpee Box Jump Overs
*every 10 reps do 15 medball Sit Ups
Post Time to Comments.
httpv://www.youtube.com/watch?v=kOJcuQ4gq5Q
WOD Guidance & Goals:
Move fast on the burpee box jump overs and recover on the sit ups!
WOD: Sat 05.09.2020 “The Lorax”
NEWS
FRI WOD Recording: Take a Hike
WOD
“The Lorax”
800 Meter Run
30 Dumbbell Cleans
30 Dumbbell Push Press
400 Meter Run
30 Dumbbell Lunge, Lunge, Squat
30 Dumbbell Swings
800 Meter Run
Post Time to Comments.
httpv://www.youtube.com/watch?v=D_zDJcr8ji0
WOD Guidance & Goals:
Run 800 meters at your 5k pace (about 2 min out and back) or run 16 flights of stairs or 1k row. Complete 30 total cleans then 30 total push press (15/side with 1 db). If you’re using two dumbbells or a barbell only do 15 reps. Then run 400 meters (1 min out and back) at the same 5k pace. When you get back, hold the db in the front rack position and complete 30 lunge (L), lunge (R), plus a squat. All three movements count as 1 rep. Then swing your db or kb for 30 swings before your last 800 meter run (push harder than the first). Target 20 minutes.
Suggested DB: 50/35
Suggested Barbell: 135/95
WOD: Fri 05.08.2020 “Take a Hike”
NEWS
THU WOD Recording: In Your Eyes
THU KIDS Recording: Here
WOD
“Take a Hike
0-10 min
40 DB Flights of Stairs
10-20 min
AMRAP
12 Ring Rows
20 Meter Handstand Walk
20-30 min
AMRAP
20 Dumbbell Russian Twists
20 Overhead Sit Ups w/Dumbbell
20 Standing Dumbbell Side Bends
20 Wipers
Post Time/Rounds/Rounds to Comments.
httpv://www.youtube.com/watch?v=yL68ea6cn84
WOD Guidance & Goals:
For the first 10 minutes, climb 40 flights (up and down) of stairs with a db/kb held on your shoulder to mimic a weighted hike. Record your time to comments. The next 10 minutes, do 12 ring rows, inverted rows or bent over rows then a 20 meter handstand walk or bear crawl. You can do 40 plank or handstand taps as an alternative to handstand walking. Record your rounds to comments. And the final 10 minutes is ab focused used a db/kb. The russian twists and side bends are 10 per side. Record rounds to comments.
Suggested wt: 50/35
ENDURANCE
1.5 hour hike with pack/vest
BARBELL CLUB
Burgener Strength
1) Snatch: 10 rounds – Every 90 seconds, complete:
-1x snatch (90-95% 1 RM)
2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
-1x clean and jerk (90-95% 1 RM)
3) Front squat: Work up to a 3 RM
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
WOD: Thu 05.07.2020 “In Your Eyes”
NEWS
WED WOD Recording: Tie Me Down
WED Core + Mobility: Here
WOD
“In Your Eyes”
On the 5 Minute for 50 Minutes
300 Meter Run
20 Dumbbell Snatches
10 Box Jumps or Step Ups
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=S_IgYgcVskQ
WOD Guidance & Goals:
Move fast! Run the 300 at your 1 mile PR pace and do the 20 alternating (10/side) snatches unbroken. Target 2:00-2:30 for each interval. If you’re not running, scale to 6 flights of stairs or 60 high knees and 60 butt kickers.
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
WOD: Wed 05.06.2020 “Tie Me Down”
NEWS
TUE WOD Recording: 5K Warm Up
TUE KIDS Recording: Here
WOD
“Tie Me Down”
AMRAP 15
15 Dumbbell Hang Squat Clean
12 V-Ups
9 Tuck Jumps
Rest 5 Min
NOT for time
2 Rounds
60 1-Arm Bent Over Row
50 Bicep Curls
40 Seated Press
30 Skull Crushers
20 Lat Pull Overs
Post Time to Comments.
httpv://www.youtube.com/watch?v=vadA0iIjUac
WOD Guidance & Goals:
For the AMRAP 15, hold both ends of the dumbbell for the hang squat cleans and try to do 10 reps before resting. The v-ups, go unbroken as long as possible. Scaling for v-ups are tuck-ups. Try to rebound your tuck jumps.Scaling for tuck jumps are jumping jacks. Target 8+ rounds. The “not for time” portion of the workout is accessory work. Do 60 total 1-arm db rows (30/side), 50 bicep curls (25/side), 40 db seated press (20/side), 30 total skull crushers and 20 total lat pull overs.
Suggested DB wt: 50/35
Suggested BB wt: 115/75
BARBELL CLUB
1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM on Monday
2) Power jerk: 3-5 sets x 5 reps within 90% of 5 RM on Monday
3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
WOD: Tue 05.05.2020 “5K”
NEWS
- TODAY: Send 5K Results to [email protected], order tacos from a local restaurant and play zoom bingo at 6:30p!! Details HERE
- MOVEMENT OF THE MONTH: Lifting Technique! See details HERE
- MAY CHALLENGE: As the weather perks up it’s time to get outside! This week complete 5 miles of running/walking OUTSIDE. Next week 7 miles. The following week 9 miles, and the fourth week 11 miles! When you post your WOD score keep a running total of your miles for the week!
WOD
5K Run/Walk
(3.1 miles)
Post Time to Comments.
httpv://www.youtube.com/watch?v=BxXQsq87rGY
WOD Guidance & Goals:
Run, walk or do a combination of the two to complete 3.1 miles. Keep track of your distance and time on an app or smart watch. Send your results to [email protected] and Zappos will donate money to Feeding America to provide a meal for a family!
BARBELL CLUB
1) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
MOVEMENT of the MONTH: Snatch Technique
THE DETAILS
Eight weeks with no barbell and our lifting technique is bound to get rusty. It’s time to dial it back in with some practice and progressions. May’s Movement of the Month is practicing the Snatch progression. No barbell? No problem. Grab a PVC pipe or a broomstick or paint handle and follow the program outlined below to start grooming your technique in advance of your return to the gym.
- WATCH: Review Coach Michele’s videos below, then refer to them as you need a refresher throughout the month:
- Snatch Mobility – Focusing on (a) shoulders and (b) hips. Perform 1 of each before every progression
- Snatch Progression (in Depth) – A detailed breakdown for those who are newer to CrossFit (but never hurts for you vets out there!)
- Snatch Progression (at Speed) – Assumes you have experience with this lift, so Coach will move through the progression a bit quicker.
- DO: Perform one of the above progressions (Depth or speed) 3x/week.
- TRACK: Stay accountable with our weekly check list HERE.
- VIDEO: Record the first time you do the progression, and in 4 weeks record it again to see your progress.
- ATTEND: Join one of several group virtual clinics — after at least 1 week of practice! For anyone looking for a little extra feedback, Coach Michele will be working with small groups to further tune your technique. Email her HERE to set up a meeting.
httpv://youtu.be/dlOjuTMuEYs
SNATCH MOBILITY
httpv://youtu.be/pZOA10T8Q4s
SNATCH PROGRESSION – IN DEPTH
httpv://youtu.be/xEoINchwfHw
SNATCH PROGRESSION – AT SPEED
WOD: Mon 05.04.2020 “We Paid”
NEWS
- CINCO DE MAYO: 5k, tacos + bino! Details HERE
- MOVEMENT OF THE MONTH: Lifting Technique! See details HERE
- MAY CHALLENGE: As the weather perks up it’s time to get outside! This week complete 5 miles of running/walking OUTSIDE. Next week 7 miles. The following week 9 miles, and the fourth week 11 miles! When you post your WOD score keep a running total of your miles for the week!
WOD
“We Paid”
AMRAP 20
20 Squat
20 Superman Rocks
20 Sit Ups
20 Burpees
20 Lunges
20 Bicycle Sit Ups
Post Rounds + Reps to Comments.
httpv://www.youtube.com/watch?v=_3AXNkc44BY
WOD Guidance & Goals:
Find a steady pace and hold it for 20 minutes! Complete most movements in about :30-:40, except the burpees which will take around one minute. The lunges and bicycles are 10 per side. Target 5+ rounds.
ENDURANCE
4 x800m, 200m walk
BARBELL CLUB
1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Strict weighted pull ups: 3-5 sets x 5 reps (AHAP)
WOD: Sun 05.03.2020 “Woke Up Late”
NEWS
SAT WOD Recording: Sweat Sesh
CINCO DE MAYO: 5K, tacos + Bingo! Details HERE
WOD
“Woke Up Late”
50-40-30-20-10
Medball Cleans
Burpee Over the Medball
Medball Sit Up
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=ltBlGoXRPx0
WOD Guidance & Goals:
With your medball or dumbbell, move through more than half of the cleans before you break then finish in one to two more sets. The burpees, find a steady pace and minimize breaks. Every ten reps face the opposite direction to get a break and keep count. The sit ups are the rest! Target 30 minutes.
WOD: Sat 05.02.2020 “Sweat Sesh”
WOD
“Sweat Sesh”
0-10 “Cindy”
10-20 “Diane”
20-30 “Kelly”
30-40 “Elizabeth”
40-50 “Nancy”
50-60 “Jackie”
Post 6 Scores to Comments
httpv://www.youtube.com/watch?v=y2ZL-oCL-dI
WOD Guidance & Goals:
5 dumbbell bent over rows/pull ups or ring rows
10 push up
15 squat
21-15-9
dumbbell deadlift
handstand or inverted push up
400 meter run
30 box jump or step
30 db thrusters or wall balls
21-15-9
dips
400 meter run
1k run/row
50 db thrusters (hold both heads)
30 ring rows/pull ups or bent over rows
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals