8/27/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Join the event!

WOD for the Cure with CrossFit Plexus

WARM UP

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

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Roll feet with PVC (shoes off)

Bergener

BUY IN

Front Squat @ 75% 1RM 

7 x 2

3 second pause at bottom

SKILL

Clean & Jerk

WOD

"Grace" 

For Time:

30 Clean & Jerks 135/95

CASH OUT

Double Tabata

Ring Rows/Push ups

MOBILITY

Thoracic Spine

http://www.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/#axzz3BV3pWs00

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/

6/3/2014

WARM UP

Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

Hang Clean & Jerk 4 x 4 - (75-85% 1RM hang clean) 

Increase weight if needed

WOD

For Time

5 - 10 - 15 - 20 - 25

Wall Balls 20/14

American KB Swing 53/35 (http://youtu.be/8Se7zgKtZj0)

Walking Lunge Steps (each leg)

HR Push Ups

**25 min time cap**

CASH OUT

BB Bent over rows 3 x 8 

MOBILITY

Glutes

http://www.mobilitywod.com/2010/11/episode-95-the-lower-body-basic-list/

3/4/2013

WARM UP

Pass through
10-20 kipping swings or 30 sec hanging from bar
30" pike hold or handstand hold
Push up
Wall squat
Walking lunge
1 leg hip hinge
10-20 DU

SKILL

Hang clean

WOD

Strength:

Strict press -
3 reps 65% 1rm
3 reps 75% 1rm
AMRAP 85% 1rm

Metcon:

8 min AMRAP

10 DU
10 Hang clean and jerk 115/75
10 HRPU

CASH OUT

Practice Pistols

*If you can do them, do 4 x 8 each side
*Use rings or racked barbell to assist if necessary

MOBILITY

Shoulders and triceps

2/17/2014

WARM UP

Pass through
Push up
Wall squat
Stationary lunge
Single leg rdl
Leg swings

BUY IN

Back squat
5 reps - 60%1RM
5 reps - 70% 1RM
Max Reps - 80% 1RM
*max reps set is done when athlete fails or takes longer then 2 seconds at the top of the squat

SKILL

C&J

WOD

6RFT

20 DU
6 C&J 175/115 or 75%1RM

CASH OUT

1 leg bridge with block or small roller squeezed between knees 3 x 30 sec hold each leg

MOBILITY

Hamstring , shoulders, glutes

1/30/2014

WARM UP

Stick pass through
Arm swings with scapular retraction
Wall squat
Walking lunge with twist
Mountain climber

SKILL

Bergener

BUY IN

Complete 5 sets of the following complex, only letting go of the bar after all 3 movements are complete.

Hang clean - above the knee
Hang clean - 1" below the knee (just below knee)
Power clean

Start with 60% 1RM and
If possible, add weight each round.

Rest as long as needed between rounds.

WOD

8 RFT

3 Clean and Jerk 185/125 or 80-85% 1RM
5 HSPU

CASH OUT

Row 1000m

MOBILITY

Hamstring and shoulders