Friday 4/19/14

Friday 4/19/14

Mobility

Squat prep

OH tissue smash

skill/strength

Snatch work

Drills ~5 min

H.P Snatch: 4×3

P. Snatch: 4×3

WOD

For time:

Row 1000m

50 Wallballs

25 TTB

 

*Scale as needed

Beginner

Row 750m

3 rounds

15 Wallballs

8 Hanging knee raises

 


Weds 4/16/13

Wed Apr 16

Mobility

Calf/ankle/foot prep

General maintenance

Skill/Strength

Sled pushes

Option 1: <8 people, 75 ft push EMOM for 6 min

Option 2: >8 people, Max 75 ft pushes in 6 min

WOD

AMRAP in 7 min

6 Box jump burpees

6 Ring rows

Beginner

AMRAP in 7 min

6 Box jumps

6 Burpees

6 Ring rows


Tuesday 4/15/14

Tues Apr 15

Mobility

First rib

Thoracic opener

Rack prep

Squat prep

Skill/Strength

L-sits 6xME (20 sec cap)

WOD

Tabata Bear complexes 115,125,135/75,85,95

3 rounds

20 sec P. Clean, 10 sec rest

20 sec F. Squat, 10 sec rest

20 sec P. Press, 10 sec rest

20 sec B. Squat, 10 sec rest

Rest 30 sec (change weight)

Beginner

Tabata complexes

3 rounds

20 sec Deadlift, 10 sec rest

20 sec H.P. Clean, 10 sec rest

20 sec F. Squat, 10 sec rest

20 sec P. Press, 10 sec rest


Monday 4/14/14

Mon Apr 14

Mobility

OH Tissue smash

Calf smash

Achilles/foot prep

Skill/Strength

Barbell farmer walks 6×25 ft walk

WOD:
5 rounds

In 1.5 min:

Run 200m

ME movement*

Then:

Rest 30 sec

*Movements:

Jump Lunges

Pull-ups (Scale up to strict pull-ups)

Jump squats

Push-ups (Scale up to HSPUs)

Hollow hold

Beginner:

AMRAP in 10 min

200m run

6 Push-ups

6 Pull-ups

12 Squats


Saturday 4/12/14

8 am Fit Xtreme

9am Beginners WOD:

10am WOD:

Mike “Dork” Kennedy WOD
33 back squats 225/115
15 burpees
33 deadlifts 225/115
15 burpees
33 kettlebell swing 32/24
15 burpees

*You may complete this individually with a scaled weight(men particularly) or work with a partner on the barbell movements, both do all burpees*

Crossfit Coach Mike "Dork" Kennedy

Michael Kennedy was a Boston Firefighter who lost his life March 26th on duty.
He was a huge part of the CrossFit community as a coach and athlete, and he
along with Lt. Edward Walsh are in our thoughts and prayers.
The workout today is dedicated to them.


Friday 4/11/14

I hate wall balls. Worse than burpees. (Yes - I did just say that!)

Mobility:
rack prep
first rib
hip opener

Skill:
Hang Power Cleans

WOD:
EMOM for 15 minutes, (5 rounds)
1. 5 wall balls, 5 HPC 115/75
2. 5 wall balls, 5 toes to bar
3. 5 wall balls, 5 push press 115/75


Thursday 4/10/14

Mobility:
Piriformis release (lax ball or roller)
Calf smash
Overhead tissue smash

Strength:
6×2 (each leg) back rack reverse lunges

WOD:
AMRAP in 10 mins:
200m run
15 sit ups
10 DB snatches 40/25