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