8/29/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Join the event!

WOD for the Cure with CrossFit Plexus

WARM UP

In 10 min or less:
30 - 60sec of everything

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Roll feet with PVC (shoes off)

Bergener

BUY IN

Back Squat
80-90% 1RM
6 x 2

SKILL

Muscle Up

WOD

Row 2000m

then

50 Sit ups
30 Push Press 135/95
15 HSPU
5 Muscle Ups

*25 min time cap*

CASH OUT

Strict Toes to Bar with 3 second descent
3 x 4

MOBILITY

Glutes and Lumbar Spine
https://www.youtube.com/watch?v=tdvJGaSB_Z4

8/28/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Join the event!

WOD for the Cure with CrossFit Plexus

WARM UP

In 10 min or less:
30 - 60sec of everything

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Roll feet with PVC (shoes off)

Bergener

BUY IN

Muscle Snatch - 50% of 1RM
3 x 6

SKILL

Squat Snatch - Be quick, DROP LOW.  This is not a snatch, then squat.

WOD

6 minute AMRAP
3 Squat Snatch 155/115
6 Burpee over bar 
9 Chest to bar

Rest 4 minutes

6 minute AMRAP
3 Squat snatch 135/95
6 burpee over bar
9 chest to bar

If not RX make sure the second rd snatch is lighter and get more rounds and reps done!

CASH OUT

Split Jerk 6 x 2
70-80% 1 RM
Pause in the catch 1-2 seconds

MOBILITY

Shoulders
http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/

8/27/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Join the event!

WOD for the Cure with CrossFit Plexus

WARM UP

In 10 min or less:
30 - 60sec of everything

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Roll feet with PVC (shoes off)

Bergener

BUY IN

Front Squat @ 75% 1RM 

7 x 2

3 second pause at bottom

SKILL

Clean & Jerk

WOD

"Grace" 

For Time:

30 Clean & Jerks 135/95

CASH OUT

Double Tabata

Ring Rows/Push ups

MOBILITY

Thoracic Spine

http://www.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/#axzz3BV3pWs00

8/26/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
30 - 60sec of everything

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Roll feet with PVC (shoes off)

Bergener

BUY IN

Every 90 seconds for 8 sets
1 Clean @ 70-80% 1RM

SKILL

Burpee box jump

WOD

24-18-12-6
KB SDHP 70/53
Burpee box jump 24/20"

* complete 30 DU after each round

15 min time cap

CASH OUT

3 x 6 reps L-Seated KB strict press, AHAP

MOBILITY

Lats and Quads

8/25/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
30 - 60sec of everything

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog

Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Roll feet with PVC (shoes off)

Bergener

BUY IN

Back Squat

5 reps @ 60% 1RM

3 reps @ 70% 1RM

1 rep @ 80% 1RM

5 reps @ 70% 1RM

3 reps @ 80% 1RM

1 rep @ 90% 1RM

SKILL

Ring Dips

WOD

3 RFT:

435m Run

12 Pull-Ups

30 DU

5 Ring Dips

17 min Time Cap

CASH OUT

False Grip dead hang, 3 - 5 MAX hold attempts

MOBILITY

Chest and Triceps

8/22/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

Front Squat

EMOTM for 10 min - 2 reps @ 75-85% 1RM

SKILL

Squat Snatch

WOD

"Snatch Ladder"

1 rep @ 50% 1RM
1 rep @ 60% 1RM
1 rep @ 75% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 100-105% 1RM

Continue to add 5# total (2.5 a side) until failure)

Rest 2-3 minutes between reps

CASH OUT

Recover

or

Work on Snatch technique...how can you improve?

MOBILITY

Lats

8/21/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:

WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

3-5 MAX handstand hold

or

50 ft handstand walk

SKILL

Handstand/Pistols

WOD

With a partner-
Complete for time:

100 pistols
50 Jerks (135/95)
200 DU

*only 1 person works at a time, break up exercises in any way

CASH OUT

Snatch grip split jerk @ 55-75% 1RM snatch

10-20 reps

MOBILITY

L/S and Hips

8/20/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:

WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

Back Squat
3 x 3 @ 80% 1RM
*3 count down, 3 count at bottom, explode up

SKILL

Clean

WOD

Build to a heavy clean then...

12 min AMRAP

10 TTB
15 Wall Balls 20/14
1 Clean (power or squat) AHAP

*Score is total weight cleaned

CASH OUT

As a class:

FLIP THE TIRES!

MOBILITY

Shoulders

8/19/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:

WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

SKILL

Ring Push-Up

BUY IN

Tabata Ring Push-Up

WOD

5 RFT:
Run 800m
Rest 1:1

CASH OUT

5-8 sets of:
1 Snatch grip deadlift + 1 Snatch pull @100-105% 1RM Snatch

*do not drop bar on the pull

MOBILITY

Hamstrings

8/18/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:

WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

Front Squat

Take 12 min to find a 1RM

SKILL

American KB Swing

WOD

"Helen"

3 rft-

435m Run

21 American KBS 53/35

12 Pull-ups

CASH OUT

5 sets of the following complex - AHAP:

1 hang clean+1 power clean+1 squat clean

MOBILITY

Quads

8/15/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

No Open Gym 8/16, see you at the Mud Run!

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

Back Squat
6 reps @ 60%
4 reps @ 75%
2 reps @ 90%

SKILL

Muscle Up - progressions/scales

WOD

5 - 4 - 3 - 2 - 1
Muscle Up
Snatch 145/105

CASH OUT

Snatch Balance - 10 reps, AHAP

MOBILITY

Triceps

8/14/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

No Open Gym 8/16, see you at the Mud Run!

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

High hang squat clean - Bar starts at hips, NO dip.
As Heavy As Possible.

SKILL

Squat clean

WOD

5 RFT
10 Squat Clean Thruster 115/75
435m Run

25 min time cap

CASH OUT

3x Max handstand hold (wall or freestanding) OR 50 ft walk

MOBILITY

Hip Flexors

8/13/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

No Open Gym 8/16, see you at the Mud Run!

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

Front Squat - 10 minutes to find a heavy 2RM

SKILL

DU - how to adjust your rope

WOD

EMOTM 15 minutes
First min: Max DU
Second min: 15 KB Swings 53/35
Third min: 10 Box Jump overs 24/20

You will do each exercise 5 times.

Your score should be recorded as:

Highest DU/KB weight/box height

CASH OUT

10 min to find a heavy power clean

MOBILITY

Hamstrings
http://www.mobilitywod.com/2011/11/episode-339-mwod-and-warmup-olympic-lifting/

8/12/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

No Open Gym 8/16, see you at the Mud Run!

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

3 - 5 Max Effort attempts at high knees, L sit hold or ring support

SKILL

HSPU

WOD

"Diane"

21-15-9 reps of:
Deadlifts 225/155
Handstand Push Ups

If you can’t deadlift the required amount above, take your 1RM deadlift and multiply it by 70%

Scale HSPU to strict press with KB or DB L seated with back against the wall

Compare to 2/4/2014

CASH OUT

4 x Max strict pull ups

Rest 30-60 seconds between rounds

MOBILITY

Shoulders
http://www.mobilitywod.com/2012/02/daily-prog-shoulder-internal-rotation-13/

8/11/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register

WOD For the Cure with American Diabetes Association on August 30th: Details in the box

No Open Gym 8/16, see you at the Mud Run!

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks

Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

Back Squat @ 80% 1RM

7 sets of 3 reps with 3 second pause at the bottom

SKILL

Burpee

WOD

"12.1"

7 min AMRAP

Burpees to a 6" target

*set a ring 6" above your arms extended while standing

CASH OUT

EMOTM for 10 minutes -

2 Snatch @ 75-85% 1RM

MOBILITY

Glutes

8/6/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees

Bergener

SKILL

Rope Climb

BUY IN

EMOTM 8 minutes

1 Back Squat @ 70%

WOD

For Time: 

Complete 2 Rope Climbs (sub 12 pull ups + 12 TTB)

THEN: 

40 sit ups

15 HSPU

40 Jumping Air Squats

15 Ring Dips

40 HRPU

CASH OUT

5 x 1 

4-stop halting snatch grip DL @ 100% 1RM Snatch

Pause at each of the following 4 positions for 2-3 seconds before completely standing up:

2" above ground

1" below knee

Mid-thigh

Pockets

Demo Video

MOBILITY

Triceps

8/8/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees

Bergener

SKILL

Sit up to stand

BUY IN

In 10 minutes
5 x 5
Front Squat @ 80% 1RM

WOD

21-15-9

Ground to Overhead 115/75

Sit up to stand*

*After each FULL round complete 435m run

18 min time cap

CASH OUT

8 x 1:  heavy push press + push jerk complex

Try to work between 75-95% 1RM Strict Press

MOBILITY

Quads

8/7/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees

Bergener

SKILL

OHS

BUY IN

10 minutes to find a heavy hang snatch

WOD

"Nancy"

Five rounds for time of:

400 meter run (long loop)

15 Overhead squat 95/65

CASH OUT

Plank with hands on rings
Max hold by 3-5 sets

MOBILITY

Hip Flexors

8/5/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box
OPEN WOD - Free for any to try. Bring a friend and receive 25% off your next month! August 5th- 7am

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees

Bergener

SKILL

Ring Support

Video Here

BUY IN

With a 10 min running clock:
Complete 3-5 MAX ring support holds

WOD

6RFT:

25 DU
12 Box Jump 30/24"
24 KB Snatch (12 each arm) 53/35#
12 American KB Swing 53/35#

25 min time cap

CASH OUT

Agility Ladder

MOBILITY

Hamstring

8/4/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box
OPEN WOD - Free for any to try. Bring a friend and receive 25% off your next month! August 5th- 7am

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees

BUY IN

Take 10 min to find a 3RM Front Squat

SKILL

Ring Pull-ups

WOD

15 min AMRAP

335m Run
10 Ring Pull-ups (rings to armpits)
15 Burpees (jump on top of 45# plate-2 feet landing)

CASH OUT

5 Sets of 3 Unbroken
Hang Clean - heavy as possible

MOBILITY

Lats