Viewing entries in
WOD

Squats for Days!!

CB squat warm up

SQUAT WARM UP
200 YARD RUN
ARM/LEG SWINGS FOR 20-30 SEC EACH
200M HARD BIKE
30 BANDED GOOD MORNINGS
20/20 SINGLE LEG GLUTE BRIDGES
 12 OHS WITH BARBELL 3300

MOBILITY (all these movement will be performed in bottom squat position)
1. KNEE PUSHES 10-20 per side
2. sky reaches 10-20 per side *grab ankle with opposite hand while performing movement

Metcon (Time)

100 back squats  @ 95/135
every time you break the set 8/10 ski erg cals

Classes Canceled on Labor Day

No Classes on Monday, Labor Day 9/3. 

CrossFit classes will resume on Tuesday at normal hours. 

Enjoy the holiday!! 

Body weight back squats

Warm-up

CB squat warm up

SQUAT WARM UP
200 YARD RUN
ARM/LEG SWINGS FOR 20-30 SEC EACH
200M HARD BIKE
30 BANDED GOOD MORNINGS
20/20 SINGLE LEG GLUTE BRIDGES
 12 OHS WITH BARBELL 3300

MOBILITY (all these movement will be performed in bottom squat position)
1. KNEE PUSHES 10-20 per side
2. sky reaches 10-20 per side *grab ankle with opposite hand while performing movement

Metcon (Time)

FT
100 back squats @ your body weight
(every time you break)
20/15 ski cals

5K Run

Warm-up

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)
https://www.youtube.com/watch?v=5LeqmjT1j18

(scap pull up)
https://www.youtube.com/watch?v=wtzkz3pOjyE

(cuban rotation)
https://youtu.be/N5FpZ6IQiFE

Metcon (Time)

FT
50 HSPUs or 100 Push Ups
5k run

Deadlift and Abs

Warm-up

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting

Deadlift (6x3 @85% of 1RM )

Metcon (Time)

4 rounds
14 GHD sit ups
2 rope climbs

Thrusters and Karen

Warm-up

SH flow

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)
https://www.youtube.com/watch?v=5LeqmjT1j18

(scap pull up)
https://www.youtube.com/watch?v=wtzkz3pOjyE

(cuban rotation)
https://youtu.be/N5FpZ6IQiFE

Metcon (Weight)

14min EMOM
Even: 3 Thruster (building in weight each time)
Odd: 45sec hard row

Metcon

Karen (Time)

For Time:  
150 Wall-Ball Shots, 20# / 14#

Back Squat and More DT

Warm-up

qwu

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting

Back Squat (6x2 @30x1 @85% of 1rm )

Metcon (Time)

for time
400m row
3 rounds of  heavy DT @ 185/125 every time you break 20 air squats

EMILY WOD

Warm-up

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)
https://www.youtube.com/watch?v=5LeqmjT1j18

(scap pull up)
https://www.youtube.com/watch?v=wtzkz3pOjyE

(cuban rotation)
https://youtu.be/N5FpZ6IQiFE

Metcon

Emily (Time)

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

To learn more about Emily click here

Metcon Tuesday with 1RM Power Clean

Warm-up

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Metcon (Weight)

with a 30 min clock

800m run
25 squat cleans 135/95
12 t2b
25 S2O 135/95
12 t2b
800m run

then use remainder of time to build to a 1 rm power clean

Monday Deadlift Work

Warm-up

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting

Deadlift (14 min EMOM; even DL/odd 10 wb shots)

Metcon (No Measure)

10 min EMOM
200m row