5/1/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html


WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Snatch
EMOTM for 6 minutes
(coach prescribed) drill + hang snatch @ 70%

Clean
EMOTM for 6 minutes
(coach prescribed) drill + hang clean @70%

SKILL

PVC Bergener

Warm up KB movements with 53/35 KB

WOD

9 min AMRAP

15 KB Swings 70/53

12 KB Goblet Squats 70/53

30 DU

CASH OUT

If time allows:
3 x 8 BB Row with comfortable weights

MOBILITY

Hamstrings

4/30/2015 - Bring a Friend!

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html


WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

5 minute AMRAP

10 HRPU

15 Sit Ups

20 Air Squats

SKILL

Alternating box jump practice

Deadlift hold explanation 

WOD

4rft

40 Alt Box Jumps/Step Ups (24/20) *alt with partner each jump
30 Burpees *partner must hold Deadlift Bar at their hips for Burpees to count

20 Deadlift 135/95

CASH OUT

335m races

*teams of 2,  find fastest pair!

MOBILITY

Everything 

4/29/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html


WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Front Squats
4 x 5  @ 60%

SKILL

Go over technique for:

Rope climb
Turkish Get Ups
Wall Walk

WOD

5 Rounds NOT for time:
5 Strict TTB
1 TGU AHAP each side
20-30 DU
1 rope climb
2 wall walks

CASH OUT

Row for cooldown

MOBILITY

Anything/Everything

4/28/2015

ANNOUNCEMENTS
Upcoming Local Competitions:
"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html


WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Tall Jerk

5 x 3

Split Jerks -
Every 90 seconds for 5 rounds

2 reps @ 65%

SKILL

Ring Dips

Practice kipping - 5-10 reps

WOD

3 RFT

8 Ring Dips

10 C2B

15 Burpees

CASH OUT

3 x 435m Run

Rest as needed

MOBILITY

Triceps

4/27/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

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

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Back Squat
5 reps @ 60%
5 reps @ 60%
5 reps @ 60%
5 reps @ 60%

SKILL

Find most efficient s2oh for you, do 5 reps of all types
Practice TNG power cleans, 5 reps at light weight

WOD

5-4-3-2-1
S2OH 135/95
Power Clean 135/95
*Run 335m after each round

CASH OUT

3 sets of:
Nose to wall Handstand Hold x 30 seconds
Hollow rock hold x 30 seconds

MOBILITY

Shoulders

4/24/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

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

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:

50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Full Bergener
Then
EMOTM 6 min
DRILL* + Hang Position Squat Snatch @ 70% 1RM

*coach assigns drill

SKILL

-Proper removal of your shirt
-10 WB for warm up
-10 Box Jump

WOD

Stephanies B-day Breakthrough!

For time:
Run 335m
Then
Remove your shirt
Then
4 rounds of
23 Wallballs
20 Sit-Ups
15 Box Jump 24/20
Then
1 Muscle Up

*35 min time cap

CASH OUT

Coach's or Steph choice

MOBILITY

Everything

4/23/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

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

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:

50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Bergener With PVC
Then

EMOTM 6 min
DRILL* + Hang Position Squat Clean @ 70% 1RM

*coach assigns drill

SKILL

Review Breathing on KBs
Find proper HSPU set up
Warm up Thrusters 5-10 reps at 75/45

WOD

15 min AMRAP
36 DU
24 KBS 70/53
12 Thrusters 95/65
6 Strict HSPU

CASH OUT

EMOTM 8 min -alt exercises
L-Sit Max hold
30 sec superman hold

MOBILITY

Legs