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