6/1/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

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

WARM UP

Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through

BUY IN

Back squats
3 sets x 3 reps @72.5% of your 1RM with FULL 2 sec pause at rock bottom

*that is the correct %, round up to nearest 5 pounds. Make sure numbers work out to at least 5 more pounds then last week

SKILL

Perform 5-10 hang cleans to overhead with 50% weight desired
Perform 4-6 pull ups and burpees box jump overs

WOD

8 min amrap of:
9-7-5
Hang Clean 115/75
Pull Ups
*once you complete the round of 5, start back at 9
Rest 5  min then

21-15-9
G2OH 115/75
Burpee Box Jump Overs 24/20

*you thought you weren't going to have to do this didn't you!?!?!?!

CASH OUT

N/A

MOBILITY

Everything

5/29/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Heatwave Doubles" - 7/18 CrossFit Proven - Teams of 2 - 1M1F - $145/team RX/scaled

https://www.facebook.com/events/436594886508311/

"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled

https://www.wodrocket.com/index.php/component/ohanah/battle-at-the-beach-1

"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)

https://crossfit-bear.theboxhq.com/events/

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

WARM UP

Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through

BUY IN

Snatch 

Every 90 seconds for 6 rounds:

Snatch drill* + Snatch from 2" below knee @ 70% 1 RM

*coach prescribed

SKILL

Thruster Warm up

WOD

10 min AMRAP

12 burpees

10 Wall balls 20/14

8 thrusters 95/65

CASH OUT

Run 3 x 335

MOBILITY

Legs

5/28/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Heatwave Doubles" - 7/18 CrossFit Proven - Teams of 2 - 1M1F - $145/team RX/scaled

https://www.facebook.com/events/436594886508311/

"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled

https://www.wodrocket.com/index.php/component/ohanah/battle-at-the-beach-1

"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)

https://crossfit-bear.theboxhq.com/events/

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

WARM UP

Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through

BUY IN

Clean Progression

Every 90 seconds for 6 rounds:

Clean drill* + Clean from 2" below knee @ 70% 1 RM

*coach prescribed

SKILL

figure out a WOD

WOD

Option A-

1 RM Clean, snatch, jerk

*in any order any way. Jerk may be done from rack or as C&J 

Option B-

With a partner complete Tommy Mac

*WOD is posted on the board on gold door*

Option C-

8 min amrap

9-7-5
Hang Clean 115/75
Pull Ups
Rest 5  min then
30-20-10
G2OH 115/75
Burpee Box Jump Overs 24/20

CASH OUT

N/A

MOBILITY

Everything

5/27/2015

ANNOUNCEMENTS

Local Summer Competitions:

"Heatwave Doubles" - 7/18 CrossFit Proven - Teams of 2 - 1M1F - $145/team RX/scaled

https://www.facebook.com/events/436594886508311/

"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled

https://www.wodrocket.com/index.php/component/ohanah/battle-at-the-beach-1

"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)

https://crossfit-bear.theboxhq.com/events/

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

WARM UP

Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through

BUY IN

Front Squat

3 sets x 3 reps @70% 1RM with FULL 2 sec pause at rock bottom

SKILL

Perform 5-10 reps of all exercises 

Go over breathing for KBS

WOD

4 Rounds NOT for time

15 Box Jumps 24/20

15 sit ups

15 Push Press 95/65

15 KBS 53/35 ('merica!)

CASH OUT

3 rounds alternating:

30 seconds Hollow rock hold

5 reps seated strict press - AHAP

MOBILITY

Shoulders

5/26/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington

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

WARM UP

Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through

BUY IN

Back squats
3 sets x 3 reps @70% 1RM with FULL 2 sec pause at rock bottom

SKILL

Perform 5-10 of :
TTB

Warm up Clean to preferred weight:

WOD

Happy Birthday Jonathan!
5 min 24 sec AMRAP
4 TTB
2 Squat Cleans 135/95

*P.S. His Bday was Sunday

CASH OUT

Jerk dip (hold 2 seconds at bottom before standing up) with bar loaded to today's % x 10 reps then

Jerk
Every 90 seconds for 5 rds
1 rep @ 75% 1RM
*pause 1 sec during dip, 2 sec after catch*

MOBILITY

Everything

5/22/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington
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

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Bergener then:
Every 90 seconds for 6 rounds
Snatch Drill* + snatch from 2" below knee
@ 70% 1RM
*Coach prescribed

SKILL

Find walking lunge weight then
Practice walking

WOD

For time:
Row 2000m
40 Burpees
20 OH Walking Lunges 95/65

*line all barbells up by rowers, fastest rowers first. Heats of 3, next 3 start at top of minute after 2k row finished
**clear walking path,  boxes, rings, etc...

CASH OUT

15-20 min to find a heavy...
BENCH PRESS

MOBILITY

Everything

5/21/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington
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

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Every 90 seconds for 6 rounds
Clean Drill* + Clean from 2" below knee
@ 70% 1RM
*Coach prescribed

SKILL

Farmers Carry and box step over

WOD

3rft
30 DU
335m Farmers Carry AHAP - 2 KBs (Rx) or 2 Plates (Rx+)
20 box step overs (same weight as above) 24/20

CASH OUT

Behind the Neck, snatch grip push press
3 x 6 reps
Heavy but comfortable

MOBILITY

Forearms

5/20/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington

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

WARM UP

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Front Squat
5 sets of 3 reps @ 65% with 2 second pause in rock bottom

SKILL

5-10 reps of each exercise

WOD

For time:
Run 1 long + 1 short loop
40 American KBS 53/35
30 Ring Dips
Run 1 long loop
20 Thrusters 75/55
5 MU / 10 Pull-Ups

CASH OUT

Deadlift
3 sets x 6-8 reps
Choose a comfortable weight

MOBILITY

Everything

5/19/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington

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

WARM UP

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Jerk dip (hold 2 seconds at bottom before standing up) with bar loaded x 10 reps then

Jerk
Every 90 seconds for 5 rds
1 rep @ 70% 1RM
*pause 1 sec during dip, 2 sec after catch*

SKILL

Warm up to clean weight, 3-5 reps at 50% and 75% weight you plan on using
Set up HSPU station with necessary mats,blocks, etc

WOD

10 min AMRAP
1 Clean 175/115
2 STRICT HSPU
3 Burpees

RX+ - GO HEAVIER and/or DEFICIT HSPU

CASH OUT

5 x 1 minute
MAX Box Jump Over 24/20
Rest 1 min after each Rd

Record lowest score on board

MOBILITY

Ankles/Feet
Triceps

5/18/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington

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

WARM UP

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Back squats
5 sets x 3 reps @65% 1RM with FULL 2 sec pause at rock bottom

SKILL

Perform 5-10 of each:
TTB
WB

Explain Push Jerk and perform a few reps

WOD

4rft:
8 TTB
9 Push Jerk 115/75
10 Wallballs 20/14

CASH OUT

3x435m sprint
Rest 1:1

MOBILITY

Hip Flexors

5/15/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington
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

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Bergener then:
Every 90 seconds for 6 rounds
Snatch Drill* + SnatcH from 2" below knee
@ 60% 1RM
*Coach prescribed

SKILL

Practice a few reps of all the movements

WOD

3 Rounds for Time:
10 Clapping Push Ups (Scaled is side to side push ups)
15 Tuck Jumps (knees high as possible)
20 DUs
10 Broad Jumps (RX is long length of 1 floor mat)

CASH OUT

Pistol Progressions

MOBILITY

Everything

5/14/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington
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

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Every 90 seconds for 6 rounds
Clean Drill* + Clean from 2" below knee
@ 60% 1RM
*Coach prescribed

SKILL

BB SDHP and OHS Practice, 5 reps @ 95, 5 reps @ 115

WOD

2015 Regionals Event 3 (modified):
1 mile run
50 OHS 135/95
100 (ab-mat) sit ups
150 DUs
50 SDHP 135/95
100 Box Jump Overs 24/20

Time Cap: 26 minutes

CASH OUT

Recover

MOBILITY

Legs

5/13/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington

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

WARM UP

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Front Squat

6 sets of 3 reps @ 60% with 2 second pause in rock bottom

SKILL

Front Rack mobility

-WRIST DISTRACTIONS 

-LAT SMASH

-ELBOWS ON BB 

WOD

EMOTM for 15 minutes

5 box jumps 24/20

5 pull ups

CASH OUT

Seated strict press

AHAP 

5 x 5

MOBILITY

Shoulders

5/12/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington

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

WARM UP

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Jerk dip (hold 2 seconds at bottom before standing up) with bar loaded x 10 reps then

Jerk
Every 90 seconds for 5 rds
2 reps @ 85% 1RM

SKILL

Practice G2OH variations
5 x Cluster (Clean Thruster)
5 x Clean + Push Jerk
5 x Clean + Split Jerk

WOD

8 min AMRAP
7 Ground 2 Overhead
7 Burpees over the bar

CASH OUT

3 x 800m sprint
Rest 1:1

MOBILITY

Ankles/Feet

5/11/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington

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

WARM UP

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Back squats
6 sets x 3 reps @60% 1RM with FULL 2 sec pause at rock bottom

SKILL

HSPU set up - find depth to complete today's reps
Find starting BB Row and KB thruster weight

WOD

4 rds NOT for time
10 Strict HSPU
8 BB Row, AHAP. (increase every rd if possible)
12 V-Up
20-30 DU (unbroken if possible)
5 KB Thrusters, AHAP

CASH OUT

MU/PU Progression
-Work MU turnover
-Try different PU kips

MOBILITY

Hip Flexors

5/8/2015

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 descent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Bergener then:
Every 90 seconds for 6 rounds
Snatch Drill* + SnatcH from 2" below knee
@ 60% 1RM
*Coach prescribed

SKILL

Practice OH lunge and TTB kipping x 5 reps

WOD

For time:
50 DU
20 OH Lunges 45#
25 TTB
100 DU
25 TTB
20 OH Lunges 45#
50 DU

CASH OUT

Recover

MOBILITY

Hip flexors

5/7/2015 - Happy Birthday Lisa!!!

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 descent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Every 90 seconds for 6 rounds
Clean Drill* + Clean from 2" below knee
@ 60% 1RM
*Coach prescribed

SKILL

Wall Ball warm up

WOD

"Karen"
For Time:
150 Wall Balls 20/14

*you may complete the WB with a partner, however everytime you stop or drop the ball both partners must complete 10 Burpees.Wb pass recommended

CASH OUT

3rft

Run 335m

Max nose to wall HS hold

MOBILITY

Legs, L/S

5/6/2015

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 descent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Front Squat
PAUSE SQUATS!
8x3 @ 55%
2 second pause in rock bottom

SKILL

Warm up to 1st planned clean
Practice Box Jump

WOD

Every 3 minutes for 15 minutes (5 rounds)
200m Run
10 Box Jump Overs 24/20
1 Clean - AHAP
*Score is total load lifted*

You may add/subtract weight and make multiple attempts in the 3 minutes - if you wish - but only the heaviest weight will count for that round

CASH OUT

OH Reverse Lunges - barbell
3 sets of 8 reps @ comfortable weight

MOBILITY

Traps

5/5/2015

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 descent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

5 x 3

Tall Jerk

Split Jerk
Every 90 seconds for 5 rounds
2 reps at 75%

SKILL

Measure 6" target

Warm up deadlift

WOD

"Donny"
21-15-9-9-15-21
Deadlifts 225/185
Burpees

CASH OUT

row or run cool down

MOBILITY

Hamstrings/Lumbar

5/3/2015

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 squats
8x3 at 55% of 1RM with full 2 second pause at rock bottom

SKILL

Finding the bottom for pause squats
Bergener
HSPU set up

WOD

12 min AMRAP
5 strict HSPU
7 snatch 95/65
12 lateral box jumps 24/20

CASH OUT

2-3 sets of strict pull ups, easy rep #

MOBILITY

Shoulders