WOD 1
For Time
21 Spartan Tire Flips WOD 2
For Time
21-15-9
Power Cleans 115/75
Bar Facing Over the Bar Burpees
Sit Ups CASH OUT
Weighted Pull ups
1-1-1-1-1
Use the Heaviest weight possible on each one.
BUY IN
Row 800m
20 Kettle Bell Snatches
30 Mountain Climbers
WOD
Randy
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
For Time
75 Snatches 75/55
CASH OUT
Accumulate 7 min in the bottom of a squat
If you're shoulders are feeling anything like mine after last week we need to spend some time working on our shoulder blades and restoring our overhead position.
BUY IN
800 meter run
20 High Knees
20 Mt. Climbers
WOD 1
EMOM for 7 min
4 Squat Clean & Jerks @ 75% of PR
Rest 3 Minutes
WOD 2
Death by 10 meter shuttle sprints.
Minute 1 sprint 10 meters and rest to the top of the minute.
+ 10 meters each minute until you can't complete the distance within the given minute.
Here is demo video of this workout. You only have to watch the first 3 minutes to get the idea.
Cones are setup outside in the grass. Feet need to cross the line at either end before heading the other direction.
CASH OUT
3-3-3-3-3
Weighted Pullups
Use the heaviest weight possible for each set.
BUY IN
800m Run
3 Rounds
1 Rope Climbs
5 HandStand Pushups
WOD 1
7 rounds for time of:
7 Push Jerks, 155/105 lbs
7 Chest-to-bar Pull-ups
7 Burpees
WOD 2
100 Pushups for time
CASH OUT
Accumulate 6 minutes in the bottom of a squat.
Below is a video from Kelly Starret explaining why we do this and a way to modify if you need it.
Buy In
5 x 200m Row Sprints (rest 30 sec between each)
20 Air Squats with hands behind your head
WOD
Front Squat 3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Suggestion: Start with 80% of your 1rm and go up if you can.
Rest as needed between sets.
CASH OUT
3 x 15 pushups with a 3 sec hold at the bottom
BUY IN
Run 400m
3 rounds
10 Pushups
10 Pullups
10 Jumping Air Squats
WOD
Nutts
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs
200 Double Unders
Run 400 m w/ 45/35# plate,
CASH OUT
20 Rolling Pistols (10 each leg)
Details at GymnasticsWOD
Sunday June 16-Friday June21 we will be on vacation. Clayton will still hold his 5:30a.m. WOD and there will be open gym for the rest of the day w/o trainers for the week. The gym will be open for your use all week.
Also...Thursday's 6:30 p.m. class will be cancelled starting the week we are gone. We will still have a 6:30 on Mondays, Tuesdays and Wednesdays.
10 PVC Snatch Balance
3x5 Snatch Balance @60% of Squat Snatch PR
3x5 Snatch Balance @70% of Squat Snatch PR
WOD 1
Bottom to Bottom Tabata Squats
8 sets of air squats.
20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.
WOD 2
Shoulder Press @75% of 1rm
5-5-5-5-5
Rest as needed.
CASH OUT
30 Strict Pullups
MOBILITY
This week let's take some time to work on our squat position some more but add some shoulder work to our mobility time. Here are 4 different stretches you can do this week to improve the depth of your squat or your position with a barbell overhead. 2 minutes on each. Do at least 1 per day this week. Even if you did all 4 it's only a total of 8 minutes added to your time at the gym.
CASH OUT
Accumulate 5 min in the bottom of an air squat. Use a pole for support if needed, but hip crease needs to be below your knee, knees tracking over your toes, pushing your knees out and NO ROUNDED BACKS. Fight for the proper position.
CASH OUT
Weighted Pullups
5-5-5-5-5
Use the heaviest weight you can for each set
Welcome to The Box John, Dr. Mick, Benson, Peply and Alec!!!
Great job on your deadlifts today!!!
Please get your dues in. It's the beginning of the month. And if you haven't signed a waiver, please do so. Thank you.
Because we have 3 rowing machines we'll need to complete WOD 1 in heats. When not doing WOD 1 please work on WOD 2. Both WOD's are for the competition so be sure to record your scores on the poster board for your team.
WOD 1
CROSSFIT BASELINE
For time:
Row, 500 m
40 Air Squats
30 Sit-up (abmat)s
20 Push-ups
10 PUll-ups
WOD 2
Find your Deadlift 3 rep max
CASH OUT
3 x 1 min weighted plank 45/25
MOBILITY
This week let's work on opening our hips. We squat a lot in CrossFit. A LOT. Watch this video with Kelly Starret on some basic hip opening stretches.
Row 500m
30 High Knees
20 Mountain Climbers
10 Inch Worms
Stretch
WOD 1 (for summer competition)
Run 1 Mile.
This is an all out effort. The goal should be to run 1 mile as fast as possible.
WOD2
Happy Birthday Ray
BUY IN
55 sit-ups
then..
Death by sit-ups
11 sit-ups the first minute
+1 sit-up every minute after that. Continue until you can't complete all the reps within that minute.
CASH OUT
Max time in a wall sit
Militants, for the competition there are poster boards hanging on the wall. Put your name down on the class you'll be competing with. There is a line for your first time through the wods (1), your second time through at the end of the competition (2) and a line to write the difference between the two (D) so you can see your progress.
