4/1/2014

WARM UP

10 keg toss x max distance

5 legless rope climbs

20 bear crawls

Run 5k

SKILL

Hardcore Parkour

BUY IN

As a class, build a course with the bumper plates throughout the box and parkour it (get from 1 spot to another as quickly and creatively as possible)

WOD

Happy birthday matt d!

For time:

30 Muscle ups

40m handstand walk

100 alt pistols

20 triple unders

75 burpees pull ups

50 box jump overs 30"

CASH OUT

Burpee mile

MOBILITY

Ice bath

3/31/2014

WARM UP

Pass through
Kipping practice
30 sec Handstand hold
Push up
OH wall squat with training bar
Good mornings
Static lunge
Hurdlers
Leg swings

Foam roll

SKILL

Snatch pull

BUY IN

Snatch pull 70%+ 1RM snatch
8 sets x 1 rep

Yes, just the pull. Set up like you are going to snatch , pull to triple ext + shrug your shoulders and release bar at chest height instead of getting under it.

WOD

14.5

Or

3RFT

335m (short loop)
10 pull-ups
6 American KBS 70/53

CASH OUT

OH walking lunge 200m - use 45 pound plate

MOBILITY

Hip flexor and lats

3/28/2014

WARM UP
Pass through
10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

Foam Roller

SKILL

Thruster

BUY IN

Row 1000m

WOD
"14.5"

Scaled 1

For time:
21-18-15-12-9-6-3 reps of:Thrusters, 95 / 65 lb. Bar Facing Burpees (must jump over the bar, both feet at the same time)

Scaled 2

For time:
21-18-15-12-9-6-3 reps of:
Thrusters, 75 / 55 lb. (must touch a ball or block under them to ensure below parallel) 
Bar Facing Burpees (must jump over the bar, both feet at the same time)

WINNER IS DETERMINED BY FASTEST TIME

CASH OUT

Recover -  Winners announced next Friday!  

MOBILITY

Everything

3/27/2014

WARM UP
Pass through
10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
Foam Roller

SKILL
Squat Clean

BUY IN
Deadlift
5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD
EMOTM: 15 minutes

1 Squat Clean ( 135/95 )

1 Box Jump

5 Jumping Jacks

CASH OUT
40m sprint relays

MOBILITY

Hamstrings

If you haven't watched any of the Open announcements, this is the week to tune in!  

Soon after Dave Castro announces the workout, five CrossFit Games champions will set the scores to beat. Four thousand fans will pack the stands at the Kezar Pavillion to watch Rich Froning Jr. (2011, 2012, 2013), Jason Khalipa (2008), Graham Holmberg (2010), Samantha Briggs (2013), and Annie Thorisdottir (2011, 2012).

http://games.crossfit.com/  @ 8pm tonight!

3/26/2014

WARM UP
Pass through
10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro swing"
Hurdlers
Leg Swings

Foam Roller

SKILL
Pull Up

BUY IN
3 sets for max reps:  Strict Pull ups

WOD

3 RFT

20 Push Ups

40 Walking Lunges Steps (each leg)

12 Sit Ups

CASH OUT

Do 3-5 sets x 10 reps of your weakest exercise...

Ask your coach for help!!

MOBILITY

Chest and Hip flexors

3/25/2014

WARM UP
Pass through
10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
Foam Roller

SKILL
Thruster

BUY IN
Back Squat
5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD
For time:
10 DU
10 Thrusters (75/55)
20 DU
15 Thrusters (75/55)
30 DU
20 Thrusters (75/55)

CASH OUT
Broad jump room 4x

MOBILITY
Glutes and hip flexors

3/24/2014

WARM UP

Pass through

10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

Foam Roll

SKILL

HSPU

BUY IN

Strict Press

3 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

WOD

6 RFT

10 HSPU
15 Burpee with tuck jump at the top
20 Back extension

CASH OUT

2 - 3 rope climbs/attempts

MOBILITY

Shoulders and Quads

3/21/2014

WARM UP

Pass through

10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

Foam Roll

SKILL

Toes to bar
Clean

BUY IN

10 reps of each exercise at your RX as fast as possible

WOD

"14.4"

*in heats of 3*

Scaled 1

14 minute AMRAP:
60-calorie row
50 toes-to-bars (both feet must touch bar at same time)
40 wall-ball shots, 20 / 14 lb. (butt must touch an object below parallel at the bottom)
30 power cleans, 135 / 75 lb. (must be from the floor each rep)
20 chest to bar pull-ups/red band pull-ups

after the AMRAP , rest as needed and then:

*optional bonus - IF COMPLETED ENTIRE CHIPPER - scaled 1 athletes have a 2 min AMRAP of muscle-ups, each completed MU adds 2 reps to your total*

Scaled 2

14 minute AMRAP:
60-calorie row
50 hanging knee raise
40 wall-ball shots, 20 / 14 lb.  (butt must touch an object below parallel at the bottom)
30 power cleans, 95 / 55 lb.
20 pull ups with green band

*optional bonus - IF COMPLETED ENTIRE CHIPPER - scaled 2 athletes have a 2 min AMRAP of non-assisted box dips, each completed dip adds 2 reps to your total. feet cannot touch the floor for the rep to count*

CASH OUT
Recover

MOBILITY

everything

3/20/2014

WARM UP

Pass through

10-20 Kipping swings

5 - 10 Strict pull-ups
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

Foam Roll

SKILL

Clean/Jerk

BUY IN
EOMOTM for 12 min: 1 hang snatch followed by 1 power snatch. Do not drop the bar, this is meant to be touch and go reps.

WOD

For time:

1600m run

10 power clean 155/115

8 box jump 30/20

6 jerk (any variety)155/115

4 BB row 115/115

2 burpee over bar

CASH OUT
Lateral hip agility

MOBILITY
Everything - prep for Open 14.4

3/19/2014

WARM UP

Pass through

10-20 Kipping swings
10-20 DU
Push up

strict pull up

OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
30 sec HS hold
Back extensions

SKILL

HR Push Up

Butterfly or regular sit ups

"mental toughness" - push yourself as far as you can go!

BUY IN

Deadlift
3 reps @ 70% 1rm
3 reps @ 80% 1rm
AMRAP @ 90% 1rm

WOD

Death by HR Push Ups (chest must touch the floor and arms must lock out at the top to count for a rep) (no half-reppin' or bro-reps allowed)

Then...

Death by Sit ups

**Death by = With a continuous running clock complete one rep of the exercise the first minute, two the second minute, three the third minute, etc, until unable to complete the assigned number of reps in that minute**

*if athletes go for more then 15 rounds with HRPU they may take a break before starting Sit ups. If not the athlete should take 1 round off then start sit ups immediately. 

CASH OUT

EMOTM: 8-12 minutes - 1 jerk.  Increase weight each time.

MOBILITY

Arms and Abs

3/18/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

SKILL

KB techniques

BUY IN

Back Squat

3 reps @ 70% 1rm
3 reps @ 80% 1rm
AMRAP @ 90% 1rm

WOD

3 RFT

20 DU
12 KB SDHP 70/53
20 DU
15 KB Swing 70/53
20 DU
18 KB Goblet Squat 70/53

CASH OUT

Thruster efficiency

MOBILITY

H/s and quads

3/17/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings "bro hug"
Hurdlers
Leg Swings

SKILL

Burpee

BUY IN

Strict Press

5 reps 65% 1rm
5 reps 75% 1rm
AMRAP 85% 1rm

WOD

15 min AMRAP

30 Walking lunge steps (15 each leg)
15 Burpees
10 Pull-ups

or

14.3

CASH OUT

Toes to bar kipping practice

MOBILITY

Hip flexor and shouders

3/14/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings "bro hug"
Hurdlers
Leg Swings

Foam Roll


SKILL

Deadlift

Box jump

BUY IN

Strategy

WOD

14.3
AMRAP

Scaled 1

8 minute AMRAP:

10 deadlifts, 115 / 45 lb. 

15 box jumps, 24 / 20 inch

15 deadlifts, 135 / 75 lb.

15 box jumps, 24 / 20 inch

20 deadlifts, 155 / 95 lb.

15 box jumps, 24 / 20 inch

25 deadlifts, 185 / 115 lb.

15 box jumps, 24 / 20 inch

30 deadlifts, 225 / 135 lb.

15 box jumps, 24 / 20 inch

35 deadlifts, 275 / 175 lb. 

15 box jumps, 24 / 20 inch

*Step ups are allowed

Scaled 2

8 minute AMRAP:

10 deadlifts, 95 / 55 lb. 

15 box jumps, 24 / 20 inch

15 deadlifts, 115 / 65 lb.

15 box jumps, 24 / 20 inch

20 deadlifts, 135 / 75 lb.

15 box jumps, 24 / 20 inch

25 deadlifts, 155 / 85 lb.

15 box jumps, 24 / 20 inch

30 deadlifts, 175 / 95 lb.

15 box jumps, 24 / 20 inch

35 deadlifts, 205 / 105 lb. 

15 box jumps, 24 / 20 inch

*Step ups are allowed.

CASH OUT

Recover

MOBILITY

Hamstring

3/13/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings "Bro-hugs"
Hurdlers
Leg Swings
Foam Roll
Wall Squat

SKILL

Wall walks

BUY IN

5 x 20m sprint races

WOD

6 RFT
335m run/300 SU/350m row (athletes choice)
5 wall walks

CASH OUT

Wall ball efficiency practice for Open

MOBILITY

Shoulders and Hamstrings

3/12/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers
Leg Swings

SKILL

Olympic lifts

BUY IN

Deadlift

5 reps @ 65% 1rm
5 reps @ 75% 1rm
AMRAP @ 85% 1rm

WOD

"Happy Birthday Spagnolo"

For time:
40 Barbell Snatch (any variety) 75/45
40 Barbell Clean (any variety) 75/45
40 Thruster 75/45

*Focus on keeping your form while fatigued*

CASH OUT

Team Row - Race to 4000m

MOBILITY

Traps and T-spine

3/11/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers
Leg Swings
Foam Roll
Couch Stretch against wall

SKILL

Push Jerk

BUY IN

Back Squat

5 reps @ 65% 1RM

5 reps @75% 1RM

AMRAP @ 85% 1RM

WOD

4 RFT

30 DU

18 Box Jumps 30/24

12 Push Jerk 115/75

CASH OUT

Split Jerk Practice -  Front foot over pvc 

MOBILITY

Quads and Triceps

3/10/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers

SKILL

OH Squat
or
Burpee

BUY IN

Strict Press

5 reps @ 65% 1rm
5 reps @ 75% 1rm
AMRAP @ 85% 1rm

WOD

14.2 (for those who have not done it or athletes looking to re-do)

or

3 rounds for time
800m run
20 burpees

CASH OUT

Recover

MOBILITY

Chest , Shoulders and Hip flexors

3/7/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging from bar hold
10-20 DU
Push ups

Wall Squats
Static stationary lunges
Hip bridge while squeezing block or half foam roll
Leg Swings
Hurdlers
Foam Roll

Wrist distractions

SKILL

OH Squat
Go over standards for C2B

BUY IN

Scaled 1 athletes row for 10 minutes at moderate pace

Scaled 2 athletes review OHS movement standards with coach

WOD

14.2

Scaled 1

For as long as possible -

0 - 3 min

2 rds

10 OH Squat 95/65

10 Chest to bar PU/red band chest to bar

3 - 6 min

2 rds

12 OH Squat

12 Chest to bar PU/red band chest to bar

6 - 9 min

2 rds

14 OH Squat

14 Chest to bar PU/red band chest to bar

9 - 12 min

2 rds

16 OH Squat

16 Chest to bar PU/red band chest to bar

Continue to add 2 reps to each exercise every round IF the rounds are completed within the 3 min time cap.

Athletes must break until the next set if they finish the 2 rounds before the 3 min time cap.  If you do not finish within the 3 minute time cap for that set, you are finished, and your total reps are your score.

Scaled 2

For as long as possible -

0 - 3 min

2 rds

10 OH Squat 65/35

10 PU with green band

3 - 6 min

2rds

12 OH Squat 65/35

12 PU with green band

6 - 9 min

2 rds

14 OH Squat 65/35

14 PU with green band

9 - 12 min

2 rds

16 OH Squat 65/35

16 PU with green band

Continue to add 2 reps to each exercise every round if the rounds are completed within the 3 min time cap.

Athletes must break if they finish the 2 rounds before the 3 min time cap.  If you do not finish within the 3 minute time cap for that set, you are finished, and your total reps are your score.

CASH OUT

Recover - What could you have done better?

MOBILITY

Shoulders and forearms

3/6/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging from bar hold
10-20 DU
Push ups
30 sec handstand hold
Wall squats

Walking lunges
Hip bridge while squeezing block or half foam roll

Leg Swings
Hurdlers

SKILL

American style KBS

BUY IN

Deadlift

5 reps @ 70% 1RM

3 reps @80% 1RM

AMRAP @ 90% 1RM

WOD

21-15-9-15-21

American style Kettlebell Swing 45/35

Wall Ball 14/10

CASH OUT

Prep for Open 14.2 - What do you think the WOD will include? 

MOBILITY

Hamstrings/Shoulders

3/5/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging from bar hold
10-20 DU
Push ups
30 sec handstand hold
1 min wall sit
Static stationary lunges
Hip bridge while squeezing block or half foam roll
Leg Swings
Hurdlers
Foam Roll hips
Couch Stretch against wall

SKILL

Back Squat
Overhead Squat

BUY IN

Back Squat

5 Reps @ 70% 1RM
3 Reps @ 80% 1RM
2 min break
AMRAP @ 90% 1RM

*this is the last week of this cycle, the rest before the last set is important. We want everyone to PR today!

WOD

Overhead Squats

5 - 5 - 5 - 5 - 3 - 3 -3 - 1 - 1

Start with a comfortable weight and try to get heavier as the reps decrease

*take 2 minutes between sets, and start with weights from the floor. NO RACKS. Again, we want to set some PRs today.

CASH OUT

If time allows

EMOTM 10 min - 2 x 20m Sprints

MOBILITY

Glutes and Quads

3/4/2013

WARM UP

Pass through
10-20 kipping swings or 30 sec hanging from bar
30" pike hold or handstand hold
Push up
Wall squat
Walking lunge
1 leg hip hinge
10-20 DU

SKILL

Hang clean

WOD

Strength:

Strict press -
3 reps 65% 1rm
3 reps 75% 1rm
AMRAP 85% 1rm

Metcon:

8 min AMRAP

10 DU
10 Hang clean and jerk 115/75
10 HRPU

CASH OUT

Practice Pistols

*If you can do them, do 4 x 8 each side
*Use rings or racked barbell to assist if necessary

MOBILITY

Shoulders and triceps

3/3/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging holds from bar
Push Up
Wall squat
Stationary Lunge
1 leg hip hinge

SKILL

Handstand Holds

BUY IN

Handstand holds 45-60 sec x 3
or
Pike holds

WOD

3 RFT

30 Thruster 65/35
20 Burpees
10 Toes to Bar

TRAVEL WOD *IN CASE OF SNOW*

3 RFT

30 Thruster with or without weights (find something light: dumbbells, broomstick, etc.)
20 Burpees
10 V-Up Sit ups

this workout is vital practice for upcoming Open WODs

CASH OUT

3 x 8

Banded good mornings

MOBILITY

l/s and hip flexors