12/31/2014

WARM UP

Try this for a week...

(1) Get the body warm with some general movement (3-5 minutes)

(2) Mobility (SMR, band distraction, etc…) - every athlete must know THEIR 3-4 specific areas that require daily attention. (6-8 minutes)

(3) Dynamic Warm-Up - 3-4 basic full-body movements and 2-3 movements specific to the movement patterns in the training session. (4-8 minutes)

(4) WOD Movement Specific (2-5 minutes)

SKILL

Snatch Pull

BUY IN

6-8 sets of

1 Snatch Pull + 1 Hang Snatch. . . Squat snatch preferred....

Don't let go of the bar!

WOD

Death by...BURPEE!

CASH OUT

Any game...Coach's choice!

Rowling perhaps?

MOBILITY

Everything

12/30/2014

WARM UP

Try this for a week...

(1) Get the body warm with some general movement (3-5 minutes)

(2) Mobility (SMR, band distraction, etc…) - every athlete must know THEIR 3-4 specific areas that require daily attention. (6-8 minutes)

(3) Dynamic Warm-Up - 3-4 basic full-body movements and 2-3 movements specific to the movement patterns in the training session. (4-8 minutes)

(4) WOD Movement Specific (2-5 minutes)

SKILL

FS + Jerk

BUY IN

EMOTM 8 min
1 FS + 1 Jerk
70% 1RM of JERK

WOD

15min AMRAP
20 DU
10 KB Snatch (total) 53/35
12 Ring Dips

CASH OUT

Tabata Row for CALORIES

MOBILITY

Triceps

12/29/2014

WARM UP

Try this for a week...

(1) Get the body warm with some general movement (3-5 minutes)

(2) Mobility (SMR, band distraction, etc…) - every athlete must know THEIR 3-4 specific areas that require daily attention. (6-8 minutes)

(3) Dynamic Warm-Up - 3-4 basic full-body movements and 2-3 movements specific to the movement patterns in the training session. (4-8 minutes)

(4) WOD Movement Specific (2-5 minutes)

SKILL

C2B

BUY IN

Front Squat
4 sets x 8 reps
65-75% 1RM

WOD

5 RFT:
9 Thrusters 115/75
9 C2B

Time cap 12 min

CASH OUT

5-10 sets of (as time permits):
1 Snatch Balance + 1 OHS

*work for perfect form, not how heavy the bar is...

MOBILITY

Lats

12/24/2014

ANNOUNCEMENTS 

In case you don't have Facebook...... 2014 CrossFit Plexus Awards: http://youtu.be/jLIf0NE6KOA

WARM UP

Roll Feet
Bergener
Air Squats
In Line Lunges
Push Ups
Down Dog
Pass Through

SKILL

Games

BUY IN

Rich Froning Bring Sally Up,  Bring Sally Down Challenge

CHALLENGE: to the song "Bring Sally Up" by Moby w/ a 135# barbell on back. Squat on "Bring Sally Down" Stand on "Bring Sally Up"

https://twitter.com/richfroning/status/377855742809997312

http://youtu.be/YkWxJrdDvaU

WOD

12 min AMRAP
10 Ring Push Ups
30 Walking Lunge Steps
15 Broad Jumps (6 ft, use a floor mat)

*don't go 100%, take it nice and easy. It's Christmas Eve...

CASH OUT

Burpee Ball Tournament...Every time opponent misses, you score a point. Games go to 5 points...

http://instagram.com/p/w5FVmMNmmS/

MOBILITY

Anything sore from last two days...

12/23/2014

ANNOUNCEMENTS 

In case you don't have Facebook...... 2014 CrossFit Plexus Awards: http://youtu.be/jLIf0NE6KOA

WARM UP

Roll Feet
Bergener
Air Squats
In Line Lunges
Push Ups
Down Dog
Pass Through

SKILL

Pacing DU

BUY IN

3 min AMRAP - DU

WOD

435m Run
15 Deadlifts 225/165
30 Wall Balls 20/14
20 HSPU
332m Run
12 Deadlifts
25 Wall Balls
15 HSPU
200m Run
9 Deadlifts
20 Wall Balls
10 HSPU
100m Run

CASH OUT

Recover

MOBILITY

Hamstring smash and Shoulders with band

12/22/2014

ANNOUNCEMENTS 

In case you don't have Facebook...... 2014 CrossFit Plexus Awards: http://youtu.be/jLIf0NE6KOA

WARM UP

Roll Feet
Bergener

Air Squats
In Line Lunges
Push Ups
Down Dog
Pass Through

SKILL

Understanding the WOD

BUY IN

Mov't Prep

WOD

"12 Days of Christmas"

*After completing the first movement begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 2 HSPU + 1 Clean, then 3 Front Squats + 2 HSPU + 1 Clean  , etc.

For Time:

- 1 Clean (95/135)

- 2 Hand Stand Push Ups

- 3 Front Squats (95/135)

- 4 Sumo DeadLift High-Pull (95/135)

- 5 Sit Ups

- 6 Box Jumps (20/30)

- 7 Burpees

- 8 Push Ups

- 9 Wall Balls (14/20)

- 10 Kettle Bell Swings (35/45)

- 11 Deadlifts (95/135)

- 12 Thrusters (95/135)

Here are last years scores for those of you who did this.... 

CASH OUT

Recover

MOBILITY

Hips and Shoulders with band and foam roller

12/19/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

5 MIN AMRAP
Wall Sits

*every time you go higher or lower then 90° do 10 burpees

SKILL

Ring Dips

WOD

15 min AMRAP

10 Ring Dips
3 Wall Walks
20 Sit Ups

CASH OUT

500m x 5 Sprints on Rower

Work with partners, rest while partner rows

MOBILITY

Triceps

12/18/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

EMOTM 6 min
1 Clean + Front Squat + Jerk

SKILL

Squat Cleans

WOD

4rft:
5 Squat Cleans 185/135
30 DU
10 Burpees Over the bar

CASH OUT

Handstand Walk/Shoulder taps/HS hold

MOBILITY

T/S

12/17/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squat 

6 x 3 

75-85% 1RM

SKILL

Thrusters

WOD

6 min AMRAP

8 Thrusters 95/65

8 Toes to Bar

Rest 5 minutes

4rft:

20 Wallballs 20/14

10 Pull-Ups

*12 min time cap

Score both WODs separately 

CASH OUT

*COACH'S CHOICE*

MOBILITY

Lats

12/16/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

SKILL

Pistols

BUY IN

Pistols
3 x 10 reps alternating legs
*scale any way so you get depth and feet stay flat on floor

WOD

EOMOTM for 8 Rounds (16 min total)
1 Deadlift
2 Hang Snatch
3 Overhead Squat

Start at 95/65, weight can be increased after successful lift only. Score is highest weight.

*Bar cannot touch the ground once deadlifted

CASH OUT

Ring Rows
4 x 6 reps
*make them hard, but make ring touch biceps

MOBILITY

Hip flexors

12/15/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

5 sets of: High Hang Clean + Hang Clean
Work heavy with good form

SKILL

Clean

WOD

5rft:
25 DU
5 Cleans 135/95
7 Jerks 135/95
10 Box Jump 24/20

CASH OUT

EMOTM 5 min
3-5 reps HSPU

MOBILITY

Legs

12/12/14

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

15 minutes to find a 1RM Front Squat

SKILL

KBS

WOD

For Time:
800m Run
45 KBS 70/53
800m run
30 KBS
800m run

CASH OUT

Tabata Box Jumps 20"

MOBILITY
Everything

12/11/14

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Snatch Pull
6 x 3 reps touch and go - AHAP

SKILL

Standard for burpee over the bar

WOD

10 minute AMRAP
6 squat snatch 95/65
12 burpees over the bar

CASH OUT

4 sets max reps unbroken strict pull ups
Rest 2-3 minutes between attempts

MOBILITY
Hamstrings

12/10/14

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Every 2 minutes for 8 sets (16 min)

High Hang Snatch + Hang Snatch + Snatch - AHAP 

Full squat snatch each time, try not to drop the bar in the middle of the complex.

SKILL

Snatch complex

WOD

15-12-9-6-3

Deadlift 225/185

MB Sit up 20/14

KB Goblet Squat 70/53

CASH OUT

10 minutes to find a 3RM Push Press

MOBILITY
Traps

12/9/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squats
5 x 5
@ 70-80% 1RM

SKILL

Thruster

WOD

"Jackie"
Row 1000m
50 Thrusters 45#
30 Pull-Ups

CASH OUT

EMOTM 10 min
5 Wall Balls 20/14

MOBILITY

Quads

12/8/2014

Programming note:
We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

4 min AMRAP

Burpee box jump overs 24/20

SKILL

Hang Clean

WOD

7 rft:

25 DU

8 Hang Clean 95/65

10 OHS 95/65

CASH OUT

Barbell Rollouts 4 x 8 w/ 2-3 sec hold at ext

MOBILITY

forearms

12/5/14

Programming note:
We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Find a partner

SKILL

Partner WOD strategy - tag in and out!

WOD

With a partner complete: 

150 air squats

125 HR push ups

100 sit ups

75 burpees to 45# plate

50 pull ups

25 sit to stand

CASH OUT

Rest

MOBILITY

Allllllllllll the mobility

12/4/14

Programming note:

We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Every 90 seconds for 6 rounds (9 minutes total time)

Clean + Front Squat + Jerk

AHAP

SKILL

G2OH

WOD

For time:

Row 1000m 

then

1 Rd 

30 Box Jump Overs 24/20

15 Ground to Overhead 135/95

then 

100 DU

CASH OUT

Rope Climbs x 5

MOBILITY

quads

if something other than what is listed needs attention/mobility work...let us know

12/3/14

Programming note:

We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

EMOTM for 8 minutes

1 rep Hang squat snatch @ 70%

SKILL

HSPU

WOD

12 minute AMRAP

435m Run/500m Row/100 DU (if raining choose any of the 3 options for Rx)

10 HSPU

20 walking lunge steps each leg

CASH OUT

Strict false grip pull ups - on rings 

modification - jumping

MOBILITY

traps

if something other than what is listed needs attention/mobility work...let us know

12/2/14

Programming note:
We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

15 minutes to work Overhead Squat
Find a heavy single OR work on your form with empty barbell.

Coach's will assist with sets and reps

SKILL

BB Bent over row

WOD

20-15-10-5
American KBS 70/53
Wall Balls 20/14
BB bent over row 95/65

CASH OUT

Seated Unsupported strict press 5 x 5 - sit on edge of box in between rack. Do NOT arch back to press.
Work as heavy as possible with good form

MOBILITY

hamstrings

if something other than what is listed needs attention/mobility work...let us know