5/1/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html


WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Snatch
EMOTM for 6 minutes
(coach prescribed) drill + hang snatch @ 70%

Clean
EMOTM for 6 minutes
(coach prescribed) drill + hang clean @70%

SKILL

PVC Bergener

Warm up KB movements with 53/35 KB

WOD

9 min AMRAP

15 KB Swings 70/53

12 KB Goblet Squats 70/53

30 DU

CASH OUT

If time allows:
3 x 8 BB Row with comfortable weights

MOBILITY

Hamstrings

4/30/2015 - Bring a Friend!

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html


WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

5 minute AMRAP

10 HRPU

15 Sit Ups

20 Air Squats

SKILL

Alternating box jump practice

Deadlift hold explanation 

WOD

4rft

40 Alt Box Jumps/Step Ups (24/20) *alt with partner each jump
30 Burpees *partner must hold Deadlift Bar at their hips for Burpees to count

20 Deadlift 135/95

CASH OUT

335m races

*teams of 2,  find fastest pair!

MOBILITY

Everything 

4/29/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html


WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Front Squats
4 x 5  @ 60%

SKILL

Go over technique for:

Rope climb
Turkish Get Ups
Wall Walk

WOD

5 Rounds NOT for time:
5 Strict TTB
1 TGU AHAP each side
20-30 DU
1 rope climb
2 wall walks

CASH OUT

Row for cooldown

MOBILITY

Anything/Everything

4/28/2015

ANNOUNCEMENTS
Upcoming Local Competitions:
"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html


WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Tall Jerk

5 x 3

Split Jerks -
Every 90 seconds for 5 rounds

2 reps @ 65%

SKILL

Ring Dips

Practice kipping - 5-10 reps

WOD

3 RFT

8 Ring Dips

10 C2B

15 Burpees

CASH OUT

3 x 435m Run

Rest as needed

MOBILITY

Triceps

4/27/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Back Squat
5 reps @ 60%
5 reps @ 60%
5 reps @ 60%
5 reps @ 60%

SKILL

Find most efficient s2oh for you, do 5 reps of all types
Practice TNG power cleans, 5 reps at light weight

WOD

5-4-3-2-1
S2OH 135/95
Power Clean 135/95
*Run 335m after each round

CASH OUT

3 sets of:
Nose to wall Handstand Hold x 30 seconds
Hollow rock hold x 30 seconds

MOBILITY

Shoulders

4/24/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:

50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Full Bergener
Then
EMOTM 6 min
DRILL* + Hang Position Squat Snatch @ 70% 1RM

*coach assigns drill

SKILL

-Proper removal of your shirt
-10 WB for warm up
-10 Box Jump

WOD

Stephanies B-day Breakthrough!

For time:
Run 335m
Then
Remove your shirt
Then
4 rounds of
23 Wallballs
20 Sit-Ups
15 Box Jump 24/20
Then
1 Muscle Up

*35 min time cap

CASH OUT

Coach's or Steph choice

MOBILITY

Everything

4/23/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:

50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Bergener With PVC
Then

EMOTM 6 min
DRILL* + Hang Position Squat Clean @ 70% 1RM

*coach assigns drill

SKILL

Review Breathing on KBs
Find proper HSPU set up
Warm up Thrusters 5-10 reps at 75/45

WOD

15 min AMRAP
36 DU
24 KBS 70/53
12 Thrusters 95/65
6 Strict HSPU

CASH OUT

EMOTM 8 min -alt exercises
L-Sit Max hold
30 sec superman hold

MOBILITY

Legs

4/22/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:

50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Front Squat
5 @ 75%
3 @ 85%
1 @ 95%
AMRAP @ 75%

Rest 3 min btwn sets

SKILL

Practice touch-and-go snatch
5 @ 65/35
5 @ 85/55

WOD

21-15-9
Snatch 95/65
Toes to Bar

CASH OUT

5 minute AMRAP
5 burpees
5 strict ring dips

MOBILITY

Arms

4/21/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:

50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Jerk Balance

3 x 10 with empty bar then

EMOTM 5 minutes

1 rep - Split Jerk @ 85%

SKILL

KB Snatch x 10-15 reps

Find the correct form that works for you, work up to weight for WOD

WOD

12 min AMRAP

335m Run (short lap)

14 KB Snatch (53/35)

21 Sit Ups

CASH OUT

Snatch Balance

5 sets x 1 rep

Work AHAP with lowest possible depth

MOBILITY

Hamstrings

4/20/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Back Squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%
AMRAP @ 75%

SKILL

Complete 5-10 reps of each exercise:
Work on kipping and Box jump rhythm

WOD

4rft:
10 Pull-ups
8 Power Cleans 95/65
6 Burpee Box Jump 24/20
30 DU

CASH OUT

3 sets of:
Nose to wall Handstand Hold x 30 seconds
Hollow rock hold x 30 seconds

MOBILITY

Shoulders

4/17/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

Workshops: 
Handstand workshop at CF Reconstructed: April 19th 12-2pm $25 
https://www.facebook.com/events/1027059127321936/
Sign ups: https://cfrc.sites.zenplanner.com/event.cfm?eventId=5B4AF5CE-375B-40C4-A56E-B32D2AA2B891

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
Spiderman Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press
Down Dog
Pass Through

BUY IN

6 minute EMOTM
1 Snatch drill* + 1 hang snatch @ 60%
*coach assigned

SKILL

Full Bergener

WOD

For time:
770m run
60 WB
40 KBS 53/35
20 Snatch 75/45
770m run

CASH OUT

Pistol Progressions - Coach assigned

MOBILITY

Supple Leopard

4/16/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

Workshops: 
Handstand workshop at CF Reconstructed: April 19th 12-2pm $25 
https://www.facebook.com/events/1027059127321936/
Sign ups: https://cfrc.sites.zenplanner.com/event.cfm?eventId=5B4AF5CE-375B-40C4-A56E-B32D2AA2B891

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
Spiderman Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press
Down Dog
Pass Through

BUY IN

EMOTM 6 min
1 Clean drill* + 1 hang clean @ 60%

*coach assigned

SKILL

do 3-5 reps of
each type of S2OH
Push Press, Push Jerk, Power Jerk, Split Jerk
Build to weight for WOD

WOD

6 rds NOT for time
8 S2OH (no rack) AHAP
10 Strict Ring Dips
10 Box Jumps 30/24
8 Pull-Ups

CASH OUT

Recover/mobilize

MOBILITY

 Upper extremeties

4/15/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

Workshops: 
Handstand workshop at CF Reconstructed: April 19th 12-2pm $25 
https://www.facebook.com/events/1027059127321936/
Sign ups: https://cfrc.sites.zenplanner.com/event.cfm?eventId=5B4AF5CE-375B-40C4-A56E-B32D2AA2B891

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
Spiderman Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press
Down Dog
Pass Through

BUY IN

Front Squat

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

Rest 3 minutes between sets!

Use this time to teach any new people warm up and bracing sequence

SKILL

Extended Warm up

Go over movement standards on all movements!

Perform 10-15 practice reps of each

WOD

Bring a Friend Day Partner WOD!

With a partner complete-

For time:

670m run (2 short loops)

80 WB passes (1 partner throws it up, the other catches it)

70 Burpees

60 Box Jumps (24/20)

50 G2OH 115/75

*scale all exercises as necessary for any new partners brought in today!

ONLY 1 PERSON WORKS AT A TIME! However you may run together...2 laps each

CASH OUT

HSPU
2-3 sets of max reps

Scale: seated strict press AHAP 2-3 sets of 5

MOBILITY

Use SL

4/14/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

Workshops: 
Handstand workshop at CF Reconstructed: April 19th 12-2pm $25 
https://www.facebook.com/events/1027059127321936/
Sign ups: https://cfrc.sites.zenplanner.com/event.cfm?eventId=5B4AF5CE-375B-40C4-A56E-B32D2AA2B891

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
Spiderman Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press
Down Dog
Pass Through

BUY IN

EMOTM for 5 minutes

1 Split Jerk @ 65%

SKILL

Split Jerk landing

Draw lines and perform 3 x 10 with empty bar 

WOD

10 minute AMRAP

15 Push Press 115/75

15 Toes to Bar

CASH OUT

For time:

Run 1 mile

MOBILITY

Shoulders

4/13/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

Workshops: 
Handstand workshop at CF Reconstructed: April 19th 12-2pm $25 
https://www.facebook.com/events/1027059127321936/
Sign ups: https://cfrc.sites.zenplanner.com/event.cfm?eventId=5B4AF5CE-375B-40C4-A56E-B32D2AA2B891

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
Spiderman Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press 
Down Dog
Pass Through

BUY IN

Back Squat
3 @ 70%
3 @ 80%
3 @ 90%
AMRAP @ 70%

Rest 3 minutes between sets!

SKILL

Burpees Over the bar
Perform 10x laterally over the bar, practice staying low and falling quickly

WOD

4 RFT:
10 Deadlift 185/135
10 Burpees Over the Bar
335 Run

CASH OUT

MU/PU progressions 
*your coach will prescribe these for you

MOBILITY

Legs

4/10/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

Workshops:
Handstand workshop at CF Reconstructed: April 19th 12-2pm $25
https://www.facebook.com/events/1027059127321936/
Sign ups: https://cfrc.sites.zenplanner.com/event.cfm?eventId=5B4AF5CE-375B-40C4-A56E-B32D2AA2B891

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run

Bridge with block squeeze, explode up then 2 sec decent

In Line Lunge

Push Up/Ring Push up

Ring Dip/Empty barbell Strict press 
Down Dog
Pass Through

BUY IN

As a class complete the Bergener then:

EMOTM for 6 minutes

1 Snatch drill* + 1 Hang Snatch (2" above knee)
@ 60% 1RM
*your drill will be assigned by your coach

SKILL

Hang Snatch
3 x 3 @ 45/35

WOD

3 RFT:
7 Hang Snatch 95/65
14 Pull Ups
21 HRPU

CASH OUT

Pistol progressions 

*your coach will prescribe these for you

MOBILITY

Use Supple Leopard to find proper mobility modalities 

4/9/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"2015 Spring Fling" - May 16th - Elkton, MD - Teams of 3 men or 3 women - $60/team

Details and sign up: https://www.eventbrite.com/e/2015-spring-fling-tickets-15892134803?aff=efbevent

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options

Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
In Line Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press
Down Dog
Pass Through

BUY IN

As a class complete the Bergener then (part 1, not necessarily skill xfer. Based on time):

EMOTM x 6 min
Drills + Hang pos (2" above knee) Clean @ 60% 1RM

*your drill will be assigned by your coach

SKILL

Complete 5-10 reps of:
KBS - work on proper breathing
WB - ensure proper catch at the bottom, work on breathing throughout movement

WOD

5rft:
15 KBS 70/53
20 WB 20/14
25 DU

CASH OUT

3 x 8
V up sit up

MOBILITY

Quads

4/8/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"2015 Spring Fling" - May 16th - Elkton, MD - Teams of 3 men or 3 women - $60/team

Details and sign up: https://www.eventbrite.com/e/2015-spring-fling-tickets-15892134803?aff=efbevent

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options

Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run

Bridge with block squeeze, explode up then 2 sec decent

In Line Lunge

Push Up/Ring Push up

Ring Dip/Empty barbell Strict press 
Down Dog
Pass Through

BUY IN

Front squat
5 @ 65%
5 @75%
5 @ 85%
AMRAP@ 65%

SKILL

Ring Dips
Set up station
spend 3 x 30 sec in ring support

WOD

EMOTM 15 min
Min 1: 10 Strict Ring Dips
Min 2: 12 Burpees
Min 3: 30 sec Hollow rock hold

CASH OUT

STRICT HSPU progressions 

*your coach will prescribe these for you

MOBILITY

Shoulders/triceps

4/7/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"2015 Spring Fling" - May 16th - Elkton, MD - Teams of 3 men or 3 women - $60/team

Details and sign up: https://www.eventbrite.com/e/2015-spring-fling-tickets-15892134803?aff=efbevent

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options

Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run

Bridge with block squeeze, explode up then 2 sec decent

In Line Lunge

Push Up/Ring Push up

Ring Dip/Empty barbell Strict press 
Down Dog
Pass Through

BUY IN

Jerk
EMOTM for 5 minutes
1 Split Jerk @ 65% of 1RM

SKILL

Thruster:
Complete 5 reps at 45/35
Complete 5 reps at 65/55
Practice Squat Clean--->Thruster for the first rep

WOD

10-8-6-4-2

Muscle Up
Thrusters 115/75

*scale Mu to C2B

CASH OUT

Run 1 of each distance:
800m
435m
200m
100m
Rest as needed in between

MOBILITY

Hamstrings 

4/6/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"2015 Spring Fling" - May 16th - Elkton, MD - Teams of 3 men or 3 women - $60/team

Details and sign up: https://www.eventbrite.com/e/2015-spring-fling-tickets-15892134803?aff=efbevent

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options

Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run

Bridge with block squeeze, explode up then 2 sec decent

In Line Lunge

Push Up/Ring Push up

Ring Dip/Empty barbell Strict press 
Down Dog
Pass Through

BUY IN

Back Squat

5 reps @ 65%

5 reps @ 75%

5 reps @ 85%

AMRAP @ 65%

rest 1:30-2:00 min between sets

SKILL

TTB:

Complete 10 reps prior to doing WOD , practice your kip for during WOD

Box Jump:

Try rebounding vs stepping down for 5-10 reps

WOD

10 min AMRAP
5 TTB

10 Box Jump 24/20

435m Run

CASH OUT

MU/PU Progression

*coach prescribed

MOBILITY

Hip Flexors

4/3/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"2015 Spring Fling" - May 16th - Elkton, MD - Teams of 3 men or 3 women - $60/team

Details and sign up: https://www.eventbrite.com/e/2015-spring-fling-tickets-15892134803?aff=efbevent

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options

Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

WARM UP

Bergener
Then have your coach assign you the best choice below for you:
In Line Lunge/Lateral box step down(pistol mod)
Down Dog
Push Up
Ring Dip/HSPU
Pull up/Muscle Up

SKILL

Squat Clean: Be QUICK! Try to catch it in the squat and stand up - don't catch it high and ride it down.

BUY IN

Run 435m x 3 times, rest 1 min between runs

WOD

15 min AMRAP
30 KB lunges - 2 KB AHAP
12 HRPU
5 Squat clean 185/135

CASH OUT

HSPU
2-3 sets of max reps

MOBILITY

Shoulders

4/2/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"2015 Spring Fling" - May 16th - Elkton, MD - Teams of 3 men or 3 women - $60/team

Details and sign up: https://www.eventbrite.com/e/2015-spring-fling-tickets-15892134803?aff=efbevent

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options

Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

WARM UP

Bergener
Then have your coach assign you the best choice below for you:
In Line Lunge/Lateral box step down(pistol mod)
Down Dog
Push Up
Ring Dip/HSPU
Pull up/Muscle Up

SKILL

Ring dips

BUY IN

Back Squat
6 @ 60%
4 @ 70%
2 @ 80%
1 @ 90%

WOD

3 RFT
5 Deadlift 225/185
10 Ring Dips 
20 DU

CASH OUT

BB Row
3 x 6

Chose a weight that allows best form

MOBILITY

Triceps