8/1/2014

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
Scorpions
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge

SKILL

Go over standards for each lift: Back Squat, Strict Press, Deadlift

CrossFit Total

BUY IN

Warm up to a 1RM by completing:

35% 1RM x 5
45% 1RM x 3
55% 1RM x 2
65% 1RM x 1
80% 1RM x 1
90% 1RM x 1

WOD

"CrossFit Total"

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

The order for performing the three lifts will be Back Squat, Strict Press, and then Deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. 

There is no time limit for each lift, but they must all be performed during one class.  You have three attempts per lift. 

Your first attempt should be at about 85% of your Wendler 5-3-1 max (a number you should have recorded). The second attempt should be a weight you know without any doubt that you could do for a single, having just done the first attempt. Lastly, the third attempt is the weight you want to lift, based on your performance on the previous two attempts.

After the squat, rest for a couple minutes (long enough to recover, but not long enough to get cold) and begin to warm up for the press.

CASH OUT

Set new goals!  What numbers do you want to reach by the end of this year?

MOBILITY

Glute,Hamstring,Quad

7/31/2014

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
Scorpions
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

SKILL

Step Ups - Don't Miss!

BUY IN

Warm up for thrusters

WOD

Row 500m

Then:
4 RFT
15 Box Step Ups (each leg) 24/20
10 Thrusters 75/55

Then:
Run 800m

Time Cap: 18 min

CASH OUT

MOBLIZE - Prepare for some PR's!

MOBILITY

All of it

http://www.mobilitywod.com/2011/06/episode-262-hip-flexion-case-study-and-mobrx-part-2/

7/30/2014

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
Scorpions
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

SKILL

Ring dips/C2B

if C2B cannot be completed with a band. Sub jumping C2B pull-up with negative (eccentric) on decent.

BUY IN

Find a comfortable weight to use for WOD

Two bars may be used if there is a small class.

WOD

"21-15-9 Complex"

For time:
8 deadlifts (155 / 115 lb.)
7 power cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 ring dips
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 ring dips
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 ring dips 

NO time cap. 

RX+ = Bar Muscle Ups for the Ring dips

CASH OUT

Recover

MOBILITY

Anything that is sore

http://www.mobilitywod.com/2010/10/episod-67-ring-dip-and-overhead-squat-prep/

7/29/2014

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
Scorpions
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

SKILL

Snatch balance + OH Squat

BUY IN

EMOTM for 10 min

1 snatch balance + 1 OH Squat

work as heavy as possible

WOD

10 min AMRAP

10 Ring Rows (feet on box)

25 Air Squats (no butt to ball)

15 Sit-ups


CASH OUT

As a class complete a 435m run carrying both kegs and the water jug. 

Kegs can be carried in any way, each athlete in class must hold 1 of the 3 objects for some of the run.

*coachs add laps and keg carry variations as you feel necessary*


MOBILITY

Hip flexors

7/28/2014

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
Scorpions

OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

SKILL

Today's Complex

BUY IN

Take no more then 15 minutes to complete 5-7 sets of the following complex:

1 Deadlift

1 Hang Clean

1 Front Squat

1 Jerk (any type)

increase weight if possible

WOD

For time:

1200m Run (2 long+1 short)

40 HRPU

30 Box Jumps 30/24"

20 KB Swing 70/53

75 DU

22 min time cap

CASH OUT

extra mobility! Start to prepare mentally and physically for CF Total on Friday!

MOBILITY

shoulders

7/25/2014

WARM UP

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

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

Back Squat

5 @ 75% 1RM

3 @ 85% 1RM

AMRAP @ 95% 1RM

SKILL

Push Press

KB SDHP

WOD

For time:
20-15-10-5

Push Press 115/75

Walking Lunge Steps (each leg)

KB SDHP 70/53

Back ext (only chest required to come off ground)

Broad jumps (try to clear a yoga mat each time)

14 min time cap

CASH OUT

Take 10 min to find a heavy OHS

If you cannot reach depth, pause for 5 seconds at your lowest point.

MOBILITY

Quads

7/24/2014

WARM UP

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

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

SKILL

Snatch

BUY IN

EMOTM for 12 minutes

1 Squat Snatch

Increase weight if possible.
Tip: bring all the weights you need to your station for fast transition.

WOD

The 1's

1000m row
100 DU
1 mile run

*NO*time cap

Be grateful this isn't the 3's

Coachs-stagger the starts on row

CASH OUT

5 sets of max handstand holds or accumulate 50m of handstand walk

MOBILITY

Hamstrings

7/23/2014

WARM UP

In 10 min or less:

Try 30-60sec of everything vs 10-30 reps
Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

Push press
5 @ 75% 1RM
3 @ 85% 1RM
AMRAP @ 95% 1RM

SKILL

Hang Clean

WOD

12 min AMRAP

12 Hang Clean 115/75
35 DU
10 Pistols total (5 each leg)
5 Inch Worm (no push up, stand to plank to stand)

CASH OUT

Use remaining time to find a touch and go 2RM on Squat Clean.

If you don't fail on an attempt, that means you should go heavier. WORK TILL FAILURE!

MOBILITY

Ankles

7/22/2014

WARM UP

In 10 min or less

Try 30-60sec of everything vs 10-30 reps

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Deadlifts

5 reps @  75% 1RM

3 reps @ 85% 1RM

AMRAP @ 95% 1RM

Get that PR!

SKILL

KB snatch 

KB renegade row

WOD

Partner WOD!

40 KB snatch each arm 53/35

60 KB row each arm 53/35 (RX+ = KB Renegade rows @ 44/26) 

80 wall balls 20/14

100 KB step ups each leg 53/35 (total weight)  @ 24/20" 

120 slam balls 20/14

Partner 1 works on reps, while Partner 2 runs 335m.  Switch when each run is completed.  Reps can be completed in any order.

CASH OUT

Immediately after finishing the WOD, complete as many rope climbs as possible as a class in 5 minutes.

Record your score.

MOBILITY

Thoracic Spine (t/s)

7/21/2014

WARM UP

In 10 min or less

Try 30-60sec of everything vs 10-30 reps

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

Benchmark WOD prep

SKILL

Efficiency, minimizing breaks

WOD

"Angie"

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

You must complete reps of Pull-Ups prior to moving on to Push-Ups and so on...

CASH OUT

Recover
Or
If time allows:
3 sets x 5 reps of Snatch balance @ 40-60% 1RM

MOBILITY

Whatever aches

7/18/2014

WARM UP

In 10 min or less

Try 30-60sec of everything vs 10-30 reps

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Back Squat

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

SKILL

Box Jump Over

WOD

4 RFT

Run 435m 

12 Deadlift 185/135

15 Box Jump Over 24/20"

18 min time cap

CASH OUT

3 sets x max reps:

STRICT toes to bar

rest 30 sec-1 min

STRICT pull-ups

rest 30 sec-1 min

MOBILITY

quads

7/17/2014

WARM UP

In 10 min or less

Try 30-60sec of everything vs 10-30 reps

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge

Bergener

start skill or buy in if finish early

SKILL

Snatch

BUY IN

Complete 5-7 sets of the following complex:

High hang Squat Snatch

Hang Squat Snatch

Squat Snatch

Drop bar after hang squat snatch, re-brace then go.

WOD

"Annie"

50-40-30-20-10

DU

Sit ups

CASH OUT

Coachs choice....use the kegs....

MOBILITY

L/S

7/16/2014

WARM UP

In 10 min or less

Try 30-60sec of everything vs 10-30 reps

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Push press

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

SKILL

Shoulder to Overhead

WOD

20 min AMRAP

8 Shoulder to Overhead 135/95

50 1-arm KB walking lunge steps (switch arms with KB 1/2 way) 53/35

20 Wall Balls 20/14

5 Bent over row 135/95

CASH OUT

BB roll outs 5 sets x 8 reps. Hold 2-3 seconds at end range

MOBILITY

Shoulders

7/15/2014

WARM UP

In 10 min or less

Try 30-60sec of everything vs 10-30 reps

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

Complete 5 sets of the following complex:
High hang clean
Hang clean
Power clean
Squat clean

Work between 60-70% 1RM clean

SKILL

Clean

WOD

5 RFT
25 DU
7 Squat Clean 175/125
8 Pull ups

CASH OUT

Agility Ladder

MOBILITY

Hip flexors

7/14/2014

WARM UP

In 10 min or less

Try 30-60sec of everything vs 10-30 reps

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Deadlift

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

SKILL

HSPU

WOD

For time:
50 Box Jump 24/20" (must step down)
40 burpees jumping onto a plate 35/25
30 OH lunges each leg (must complete all 30 on one leg before switching legs)
20 HSPU (if RX, hands on center of 2-35# plates. Head touches ab mat)

15 min time cap

CASH OUT

Tabata Sit ups

MOBILITY

Glutes

7/10/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

EMOTM 10 minutes

3 Hang Clean @75-85% 1RM

SKILL

Clean & Jerk

WOD

"2 Ton"

For time- with a partner, complete a total of:

100 DU - broken up any way

then:

Accumulate 4000# lifted as Clean & Jerk

EMOTM- Resting partner does 5 burpees - C&J partner must break.
then:

100 DU - broken up any way

Only one person working at a time - get those burpees done quickly!

No time cap on this one!

Examples of suggested weight break downs: 

Partner 1: 95# for 25 reps

Partner 2: 65# for 25 reps

Partner 1: 95# for 21 reps

Partner 2: 95# for 21 reps

Partner 1: 135# for 15

Partner 2: 95# for 21

Do you even math?

CASH OUT

3 x 1:00 AMRAP Pull Ups

MOBILITY

forearms

http://www.mobilitywod.com/2011/07/episode-291-elbow-pain-and-grody-tacked-down-forearms/

7/11/14

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Back Squat

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

SKILL

Thruster

WOD

For Time:

2-4-6-8-10-12-14

Thrusters 105/75

American KBS 70/53

 15 min time cap

CASH OUT

435m KB run 53/35

MOBILITY

Glutes

https://www.youtube.com/watch?v=UY31J5BeKrg

7/9/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Push Press

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

SKILL

HSPU

WOD

For Max Reps/Calories

4 Rounds:

1 minute row

1 minute HSPU

1 minute DU

1 minute burpees

1 minute rest

Keep track of your score for each round!

*there is no time built in for transition, the most efficient will have more time for more work!*

If more then 3 people in a class, put a max of 3 people at any station to start. Order doesn't matter, you will hit each station 4 times.

CASH OUT

Handstand holds 3 x max hold

If HS hold is no problem, attempt walking

MOBILITY

Shoulders

https://www.youtube.com/watch?v=eveYJP1indI

7/8/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

Snatch Grip DL + Hang Snatch + Full Snatch

7 sets of the complex @ 65-75% of 1RM

 

SKILL

Ring Dips

WOD

!Ring-a-palooza!

4 RFT

5 STRICT ring dips

10 ring push ups w/ feet on a box

20 ring rows w/ feet on a box (if possible)

*16 min time cap*

CASH OUT

Muscle Up progressions

https://www.youtube.com/watch?v=xIX8RIYYiSI 

or

http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/

*for those of you who want to achieve a MU, do this during warm up instead of Kipping swings*

MOBILITY

Pecs/triceps

https://www.youtube.com/watch?v=RmGgYuMWf1A

7/7/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Deadlift

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

SKILL

KB Snatch

WOD

For time:

1200m Run (2 long, 1 short)
36 Alt KB Snatch 53/35
24 KB SDHP 53/35
30 Jumping Air Squats
50 DU

18 min time cap

CASH OUT

2 sets of 30 seconds on each leg:

Static Lunges holding BB in overhead position (jerk grip)

*your feet should be set up as if you had just done a split jerk, add weight if possible. 10 reps each set is ideal*

MOBILITY

Hamstring

7/3/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Sit up
Scorpions
Rdl with block between legs
OH wall squat
Spiderman lunge

Bergener

start skill or buy in if finish early

SKILL

TGU (BB or KB)

BUY IN

Take 10 min to find a heavy TGU

*use BB or KB, athletes choice*

WOD

For Time:

20 Power Cleans 135/95
10 Chest to Bar
15 Power Cleans
10 Chest to Bar
10 Power Cleans
10 Chest to Bar
5 Power Cleans
10 Chest to Bar

16 min time cap

*RX+ DO 5 MU instead of 10 C2B, no time cap if you do this*

CASH OUT

21 Weighted Box Jump 35# on 24" / 18# on 20"
15 Push Ups with feet on box
9 KB Snatch each arm 35/18

5 min time cap

MOBILITY

Hip flexors

7/2/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Sit up
Scorpions
Rdl with block between legs
OH wall squat
Spiderman lunge

Bergener

start skill or buy in if finish early

BUY IN

5 rounds of this complex:
1 power clean + 1 hang clean+ 3 front squat

Start at 55-65% 1RM power clean and add weight each set if coach allows

SKILL

Wall walks

WOD

For time:

Bear crawl 4 x 20m
then
1 Wall walk
50 Air Squats (no butt to ball)
2 Wall walks
40 Superman (arms and legs up!)
3 Wall walks
30 Alt Step up each leg (24/20)
4 Wall walks
20 V-Up
5 Wall walks
10 Burpee broad jumps
then
Crab Walk 4 x 20m

No time limit today! Enjoy!

CASH OUT

Attempt Pistol Wall Balls!

Special prize if you can do a MB sit up into pistol wall ball. (Must be on video!)

MOBILITY

Lats