6/1/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"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

Back squats
3 sets x 3 reps @72.5% of your 1RM with FULL 2 sec pause at rock bottom

*that is the correct %, round up to nearest 5 pounds. Make sure numbers work out to at least 5 more pounds then last week

SKILL

Perform 5-10 hang cleans to overhead with 50% weight desired
Perform 4-6 pull ups and burpees box jump overs

WOD

8 min amrap of:
9-7-5
Hang Clean 115/75
Pull Ups
*once you complete the round of 5, start back at 9
Rest 5  min then

21-15-9
G2OH 115/75
Burpee Box Jump Overs 24/20

*you thought you weren't going to have to do this didn't you!?!?!?!

CASH OUT

N/A

MOBILITY

Everything

5/29/2015

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

Snatch 

Every 90 seconds for 6 rounds:

Snatch drill* + Snatch from 2" below knee @ 70% 1 RM

*coach prescribed

SKILL

Thruster Warm up

WOD

10 min AMRAP

12 burpees

10 Wall balls 20/14

8 thrusters 95/65

CASH OUT

Run 3 x 335

MOBILITY

Legs

5/28/2015

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

Clean Progression

Every 90 seconds for 6 rounds:

Clean drill* + Clean from 2" below knee @ 70% 1 RM

*coach prescribed

SKILL

figure out a WOD

WOD

Option A-

1 RM Clean, snatch, jerk

*in any order any way. Jerk may be done from rack or as C&J 

Option B-

With a partner complete Tommy Mac

*WOD is posted on the board on gold door*

Option C-

8 min amrap

9-7-5
Hang Clean 115/75
Pull Ups
Rest 5  min then
30-20-10
G2OH 115/75
Burpee Box Jump Overs 24/20

CASH OUT

N/A

MOBILITY

Everything

5/27/2015

ANNOUNCEMENTS

Local Summer 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 @70% 1RM with FULL 2 sec pause at rock bottom

SKILL

Perform 5-10 reps of all exercises 

Go over breathing for KBS

WOD

4 Rounds NOT for time

15 Box Jumps 24/20

15 sit ups

15 Push Press 95/65

15 KBS 53/35 ('merica!)

CASH OUT

3 rounds alternating:

30 seconds Hollow rock hold

5 reps seated strict press - AHAP

MOBILITY

Shoulders

5/26/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington

"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

Back squats
3 sets x 3 reps @70% 1RM with FULL 2 sec pause at rock bottom

SKILL

Perform 5-10 of :
TTB

Warm up Clean to preferred weight:

WOD

Happy Birthday Jonathan!
5 min 24 sec AMRAP
4 TTB
2 Squat Cleans 135/95

*P.S. His Bday was Sunday

CASH OUT

Jerk dip (hold 2 seconds at bottom before standing up) with bar loaded to today's % x 10 reps then

Jerk
Every 90 seconds for 5 rds
1 rep @ 75% 1RM
*pause 1 sec during dip, 2 sec after catch*

MOBILITY

Everything

5/22/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington
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

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Bergener then:
Every 90 seconds for 6 rounds
Snatch Drill* + snatch from 2" below knee
@ 70% 1RM
*Coach prescribed

SKILL

Find walking lunge weight then
Practice walking

WOD

For time:
Row 2000m
40 Burpees
20 OH Walking Lunges 95/65

*line all barbells up by rowers, fastest rowers first. Heats of 3, next 3 start at top of minute after 2k row finished
**clear walking path,  boxes, rings, etc...

CASH OUT

15-20 min to find a heavy...
BENCH PRESS

MOBILITY

Everything

5/21/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington
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

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Every 90 seconds for 6 rounds
Clean Drill* + Clean from 2" below knee
@ 70% 1RM
*Coach prescribed

SKILL

Farmers Carry and box step over

WOD

3rft
30 DU
335m Farmers Carry AHAP - 2 KBs (Rx) or 2 Plates (Rx+)
20 box step overs (same weight as above) 24/20

CASH OUT

Behind the Neck, snatch grip push press
3 x 6 reps
Heavy but comfortable

MOBILITY

Forearms