7/1/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Take 2 minutes and do the full Burgener with a PVC then
Take the next 8 minutes to warm up any way you choose

BUY IN
Take 15 minutes to find a heavy snatch

SKILL

Perform the buy in first and then:
Front Squat from the floor - finding best hand placement and pacing

WOD

4 RFT

50 DU

10 Front Squat 185/135

15 C2B

Rest 3 minutes

CASH OUT

N/A

MOBILITY

Hip Flexors

6/30/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Take 2 minutes and do the full Burgener with a PVC then
Take the next 8 minutes to warm up any way you choose

BUY IN

EMOTM for 8 minutes

Push Press x 3 reps AHAP

SKILL

Perform the buy in first and then:
OH lunge and push press cycling

WOD

11 min AMRAP

8 Box Jump 24/20

14 Push Press 95/65

20 OH stationary alternating lunges with 45/25 plate

CASH OUT

Run 800m x 2

Rest 1:1

MOBILITY

Legs

6/29/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Take 2 minutes and do the full Burgener with a PVC then
Take the next 8 minutes to warm up any way you choose

BUY IN

Take 10min to find a 5RM back squat

SKILL

Perform the buy in first and then:
Practice 5-10 reps of Toes to bar

WOD

8 min AMRAP
30 DU
15 C2B
30 DU
15 TTB

CASH OUT

10 minutes to find a heavy Snatch balance

MOBILITY

Shoulders 

6/26/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Pass Through
Run 335m
High knee to 1 leg Rdl
Hurdler
Side Lunge
Leg Swings
Barbell Row
Push Up

BUY IN

Take 15min to find a heavy 1 RM Clean

*this could be a 1RM or just something that feels heavy
**suggested % if going for 1RM (5@40/3@65/2@80/1@95/1RM attempt)

SKILL

Power snatch efficiency

WOD

10 minute AMRAP

15 Power Snatch 75/55

30 Dubs

CASH OUT

3 Supersets of

Sots Press 5 reps https://youtu.be/nw9k086aXLk

V-Ups 10 reps

MOBILITY

Shoulders 

6/25/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP
Pass Through
Run 335m
High knee to 1 leg Rdl
Hurdler
Side Lunge
Leg Swings
Barbell Row
Push Up

BUY IN

Take 15min to find a heavy 1 RM Snatch

*this could be a 1RM or just something that feels heavy
**suggested % if going for 1RM (5@40/3@65/2@80/1@95/1RM attempt)

SKILL

Power clean efficiency

WOD

For time:
1 rope climb
20 WB 20/14
10 Power clean 175/120
20 WB
1 rope climb
20 WB
10 Power clean
20 WB
1 rope climb

CASH OUT

Bench press
6 x 4
Work heavy

MOBILITY

Hamstrings

6/24/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP
Pass Through
Run 335m
High knee to 1 leg Rdl
Hurdler
Side Lunge
Leg Swings
Barbell Row
Push Up

BUY IN

Take 15min to find a heavy 1 RM Front Squat

*this could be a 1RM or just something that feels heavy
**suggested % if going for 1RM (5@40/3@65/2@80/1@95/1RM attempt)

SKILL

American KBS - breathing

Find PU Band

WOD

For Time:

Run 1200m

63 KBS - American 53/35

36 Pull Ups

CASH OUT

3rds not for time of:

Max UB DU in 1 minute 

4-6 Strict Toes to Bar

Max HS hold

MOBILITY

Lats

6/23/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Pass Through
Run 335m
High knee to 1 leg Rdl
Hurdler
Side Lunge
Leg Swings
Barbell Row
Push Up

BUY IN

Take 15min to find a heavy 1 RM Jerk

*this could be a 1RM or just something that feels heavy
**suggested % if going for 1RM (5@40/3@65/2@80/1@95/1RM attempt)

SKILL

Hang Squat Clean practice

Bar facing burpees - efficiency and standards

WOD

10 minute AMRAP 

5 Hang Squat Cleans 155/105

7 Bar Facing Burpees

CASH OUT

Coach's choice

MOBILITY

Shoulders/Traps

6/22/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Pass Through
Run 335m
High knee to 1 leg Rdl
Hurdler
Side Lunge
Leg Swings
Barbell Row
Push Up

BUY IN

Take 15min to find a heavy Back Squat

*this could be a 1RM or just something that feels heavy
**suggested % if going for 1RM (5@40/3@65/2@80/1@95/1RM attempt)

SKILL

perform a few C2B , find the proper band so your collarbone hits the bar everytime
Warm up Thrusters at 50% weight using

WOD

4 rds for times (avg time of all rds completed is score)
10 Thrusters 115/75
15 C2B
25 Russian Swings 70/53
30 DU
Rest 3 minutes

30 min time cap

**these should be considered sprints. The rest allows for 100% effort each round**

CASH OUT

N/A

MOBILITY

Everything

6/19/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Pass Through
Run 335m
Walking Lunge to 1 Leg RDL
Ring Row
Push Up to Downdog
Burpees

BUY IN

Perform a few snatch balance at 110% Progression weight then

Every 1 minute for 5 rounds:

Snatch drill* + Full Snatch with 2 second pause at knee @ 75% of 1RM 

*coach prescribed
*make sure your hamstrings are loaded when you pause at the knee

SKILL

Thrusters, perform 5 reps with empty bar

WOD

3rds
Run 800m
30 Thrusters 65/45
Rest 2 minutes

24 minutes time cap

CASH OUT

4sets of
Weighted split squats 8 each side ahap
Seated barbell Strict press ahap

MOBILITY

Quads and hip flexors

6/18/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Pass Through

Run 335m
Walking Lunge to 1 Leg RDL

Ring Row

Push Up to Downdog

Burpees

BUY IN

Every 2 minutes for 5 rounds:

Clean drill* + Full Clean with 2 second pause at knee @ 75% of 1RM 

*coach prescribed

SKILL

Perform some light power Snatch,  5-7 reps

Set up hspu block, head must hit

Get 45# plate ready for carry

WOD

For time:

335m plate carry 45#

then 3RFT:

9 power snatch 135/95

12 SHSPU

15 V-ups

335m plate carry 45#

CASH OUT

Row 1500m x 2

*work with a partner

MOBILITY

Rotator cuff

6/17/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Pass Through

Run 335m
Walking Lunge to 1 Leg RDL

Ring Row

Push Up to Downdog

Burpees

BUY IN

Front Squat with 2 full second pause at rock bottom

1 sets x 3 reps @ 85% of your 1RM

SKILL

Ring Dips - find a band

KB Snatch - practice technique

WOD

Every 6 minutes for 24 minutes (4 rounds)

335m Run

10 ALT KB Snatch 53/35

Ring Dips 15 reps male/10 reps female

335m Run

*scale runs to 200m and/or Ring Dip reps if needed to finish within 6 min

CASH OUT

Weighted planks AHAP

3 x 1 min

MOBILITY

Triceps/Lats

6/16/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Pass Through

Run 335m
Walking Lunge to 1 Leg RDL

Ring Row

Push Up to Downdog

Burpees

BUY IN

Split Jerk -

Every 2 minutes for 6 rounds:

1 rep @ 85%

*pause 1 second in the dip, 2 second after the catch

SKILL

Jerk Balance 

Take 5 min to perform a few reps @ 25% of weight using

then do buy in

WOD

12 min AMRAP

20 DU

15 Wallballs 20/14

10 Burpees

CASH OUT

BB Row

4 x 3 

AHAP with good form

MOBILITY

chest and legs

6/15/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Pass Through

Run 335m
Walking Lunge to 1 Leg RDL

Ring Row

Push Up to Downdog

Burpees

BUY IN

Warm up to 85% and then

Back Squat with 2 full second pause at rock bottom

1 set x 3 reps @ 85% of your 1RM

SKILL

perform a few C2B , find the proper band so your collarbone hits the bar everytime

practice Bar Muscle-Ups

Try some TNG Cleans at 50% of weight you want to use

WOD

7 RFT:

5 TNG Power Cleans 135/95 (if you drop the bar before 5 that's okay, just not RX)

200m Run

3 Bar Muscle-Ups / 8 C2B

*REST 1 MIN*

30 min time cap

CASH OUT

Recover or

if time allows, coach's choice

MOBILITY

Traps and glutes

6/10/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Run 335m
Lunge + Skip for height

Karaoke 

Broad jumps

Snatch grip push press

Pass through

BUY IN

Front Squat with 2 full second pause at rock bottom

2 sets x 3 reps @ 75% of your 1RM

SKILL

Go over exercises

WOD

Perform 4-5 sets NOT for time

3 skin the kitties

20 single arm KB OH lunge AHAP

5 MU or pull ups

L-sits - MAX hold from rings

6 RDL - 3 count down - alternate grips (Snatch and clean) AHAP

CASH OUT

With a partner

Junk Yard Dogs for time

https://youtu.be/2fsvvv3oJBg

MOBILITY

Everything

6/9/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Run 335m
Lunge + Skip for height

Karaoke 

Broad jumps

Snatch grip push press

Pass through

BUY IN

Split Jerk -

Every 2 minutes for 6 rounds:

1 rep @ 75%

*pause 1 second in the dip, 2 second after the catch

SKILL

perform a few HSPU, to find the correct mat or block  depth

WOD

For Time:

30 Strict HSPU

Run 1 mile

30 Strict HSPU

CASH OUT

Work up to a heavy Snatch Balance

MOBILITY

Lats

6/11/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Run 335m
Lunge + Skip for height

Karaoke 

Broad jumps

Snatch grip push press

Pass through

BUY IN

Every 2 minutes for 5 rounds:

Clean drill* + Full Clean with 2 second pause at knee @ 65% of 1RM 

*coach prescribed

WOD

3rft:

5 Thrusters 125/85

10 TTB

15 Box jumps 24/20

CASH OUT

Run 800m

Run 435m

Run 200m

Rest as needed

MOBILITY

Shoulders

6/12/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Run 335m
Lunge + Skip for height

Karaoke 

Broad jumps

Snatch grip push press

Pass through

BUY IN

Every 2 minutes for 5 rounds:

Snatch drill* + Full Snatch with 2 second pause at knee @ 65% of 1RM 

*coach prescribed

*make sure your hamstrings are loaded when you pause at the knee

SKILL

perform a few KBS
go over hang snatch

WOD

12 min AMRAP
8 Hang Snatch 95/65
12 bar facing burpees
20 KBS 70/53

CASH OUT

Find a 3 RM strict press

MOBILITY

traps and tris

6/8/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

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

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

WARM UP

Run 335m
Lunge + Skip for height

Karaoke 

Broad jumps

Snatch grip push press

Pass through

BUY IN

Back Squat with 2 full second pause at rock bottom

2 sets x 3 reps @ 75% of your 1RM

SKILL

perform a few C2B , find the proper band so your collarbone hits the bar everytime

WOD

14 min EMOTM

Min 1: 10 C2B

Min 2: 40 DU

*alternate exercises, 7 rounds of each

CASH OUT

3 sets x 5 reps

strict ring dips

2 sec pause at top, 2 count down, 2 sec pause at bottom, explode up

MOBILITY

T/S and Legs

6/5/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

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

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

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

WARM UP

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

BUY IN

Every 2 minutes for 5 rounds:

Snatch drill* + Full Snatch with 2 second pause at knee @ 65% of 1RM 

*coach prescribed

*make sure your hamstrings are loaded when you pause at the knee

SKILL

Toes to Bar Efficiency - practice 10 reps with legs coming down slow then an aggressive pull through to keep the kip going

Perform 5 warm up power cleans

WOD

Frontline Wars Scaled Final Event, Plexus Remix

3 Rounds For Time: 

20 HR Burpees over the bar

20 Power cleans 95/65

20 TTB

CASH OUT

Tabata Row for calories

MOBILITY

Traps and hips

6/4/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

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

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

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

WARM UP

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

BUY IN

Every 2 minutes for 5 rounds:

Clean drill* + Full Clean with 2 second pause at knee @ 65%

*coach prescribed

SKILL

Perform 5-10 reps of each exercise at 50% desired weight

WOD

For time:

20 OHS 115/75

30 KBS 70/53

40 Wallballs 20/14

50 DU

335m Run

50 DU

40 Wallballs

30 KBS 

20 OHS

CASH OUT

BB Row 3 sets x 6-8 reps

MOBILITY

Legs

6/3/2015

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

Front Squat
3 sets x 3 reps @ 72.5% of your 1RM
*pause for 2 FULL seconds at rock-bottom

SKILL

Take 5-10 min to warm up to a heavy Squat clean

WOD

EMOTM 12 MINUTES
1 Squat Clean AHAP
7 Burpees over the bar

*score is load lifted.
**Squat Clean only counts if you finish the 7 burpees

CASH OUT

4 sets x 8-10 reps
V-ups
Superman

MOBILITY

Hip flexors

6/2/2015

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

Jerk Progression

Every 90 seconds for 5 rounds:

1 rep split jerk at 80%, pause 1 sec in dip, 2 sec in catch

SKILL

Go over Push press form

WOD

2 sets for reps of:
1 min max push press
Rest 1 min
1 min max push ups
Rest 1 min
1 min max DU
Rest 1 min
1 min max strict pull ups
Rest 1 min

CASH OUT

Run 800m x 2

MOBILITY

Shoulders/chest/triceps