061013



 

BUY IN
Row 500 meters
Hip and Shoulder Mobility

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.

Saturday WOD

060713

 

BUY IN
3 Rounds
1 Rope Climb
10 MedBall Squat Cleans
20 High Knees


WOD 1
3 rounds for time of:
15 Squat Cleans, 115/75 lbs
15 Pull-ups
Run, 400 m

WOD 2
Floor Press 5-5-5-5-5 (demo video below)
Use the heaviest weight you can for each set.




CASH OUT
2 Rounds
Ring Dips Max Unbroken Reps

060613

BUY IN
Run 200m
Sprint 200m
Run 200m
Sprint 200m
20 Pushups
30 Air Squats

WOD
15 Strict Press, 115/75 lbs
30 Burpee (Bar Facing)s
15 Push Press, 115/75 lbs
20 Burpee (Bar Facing)s
15 Push Jerks, 115/63 lbs
10 Burpee (Bar Facing)s

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.

060513

 

BUY IN
3 Rounds
5 Hand Stand Pushups
10 Knees to Elbows
15 Air Squats

WOD 1
10min AMRAP
15 Wall Balls 20/14
1 Rope Climb

(rest 2 min between WOD 1 and WOD 2)

WOD 2
200 Double Unders for Time


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.

060413

 

BUY IN
EMOM for 5 Min
Complete 6 burpees

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.

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WARM UP

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.