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

6/4/2014

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

In 12 minutes or less complete:

Back Squat
5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
5 reps @ 75% 1RM
AMRAP reps @ 65% 1RM

Use your estimated 1RM from 3 weeks ago to calculate your numbers.

WOD

15 min AMRAP

25 Air Squats

335m Run

10 Deadlift 155/115

CASH OUT

Sit Ups - DOUBLE TABATA!

MOBILITY

Quads

https://www.youtube.com/watch?v=58seC11fFnI

4/17/2014

WARM UP
Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Foam roll

BUY IN
Hang Squat Snatch 3x5 @ 65-75% of max

SKILL

Ground to Overhead = Power Snatch OR Power Clean + Jerk OR Deadlift + hang clean + push press, literally any way you can (with proper form) get the bar from the ground to overhead.

WOD

12 min AMRAP
8 Ground to Overhead (155/115)
10 Deadlift (155/115)
12 Wall Balls (20/14)
15 Ball Slams (20/14)

CASH OUT
Tabata Jumping Lunges

MOBILITY

Hamstring and Shoulders

http://www.mobilitywod.com/2011/01/episode-137-best-hip-extensor-high-hammy-mob-and-better-jerk-shoulders/

4/2/2014

WARM UP

Pass through
Kipping practice
30 sec Handstand hold
Push up
OH wall squat with training bar
Good mornings
Static lunge
Hurdlers
Leg swings

Foam roll

SKILL

OHS

BUY IN

Squat Clean

3 x 5  TOUCH AND GO

Increase weight each time

Start with a moderate weight, 60-70%1rm

WOD

"Nancy"

5 RFT

400 meter run 

15 Overhead squat (95/65)

CASH OUT

Tabata push ups - 8 rounds of 20 sec work 10 sec rest

MOBILITY

Quads and Glutes

http://www.mobilitywod.com/2010/09/episdoe-23-runners-legs/

2/10/2014

WARM UP

Stick pass through
Push up to down dog
Wall squat with hold
Stationary lunge
1 leg hip hinge

Forearm mobilization on floor or box
Foam roll hip flexors

BUY IN

Broad jumps
8 attempts for max distance
*work on hip extension!

SKILL

Bergener
Power clean

WOD

15min AMRAP

5 Power clean 145/95
10 Toes 2 Bar
15 Wall ball 20/14

CASH OUT

Tabata V-Up sit ups

MOBILITY

L/S , hip flexors , forearms