WOD

Thursday, September 21st

09/21/2017

Warmup: 5:00 Foam Roller -then- 3x through: 5 Snatch Grip Shrugs 5 Snatch Grip Hi Pulls 5 Power Snatch 20 Double Unders Skill: 'Bench & Bi's' 1) Superset the following for 4 X 10 each... Bench Press Bicep Curls (any style/any apparatus) WOD: 11.1 AMRAP in 10 minutes of: 30 Double Unders 15 Power Snatches (75/55) *This workout was also 14.1 meaning it was the first workout of the Open in 2011 and 2014!....

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Wednesday, September 20th

09/20/2017

  Warmup: Banded Shoulder Stretch -then- 3x through: 5 Strict Toes to Bar 5 Tall Box Jumps Tall Box Jumps have nothing to do with height. They have everything to do with how you land on the box!! Skill: 'Squat Cleans + Clock' E:30s for 5 minutes perform: 1 Squat Clean (50%) EMOM for 5 minutes perform: 1 Squat Clean (60%) EMOM for 5 minutes perform: 2 Squat Cleans (65%) *Rest as a group between E:30/EMOM's* WOD: Alternating :30 on/:30 off for....

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Tuesday, September 19th

09/19/2017

Warmup: 2x through: 30ft Low Bear Crawl Advanced athletes please balance PVC on your back...it should stay in contact with the back of your head, upper back, and butt! :30 Active/Passive Hang :30 PVC Passthroughs Skill: 'Ring Muscle Ups' 1) Superset all 3 movements @ varying rep schemes for 10-15 minutes... Ring Press Downs Russian Dips Hollow to Arch 2) Scaling options are as follows: False Grip Ring Rows Ring/Box Dips Bar Taps/Beat Swings WOD: 10 RFT: 3 RI....

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Monday, September 18th

09/18/2017

  Warmup: 400m Run -then- 2x through: 10 Cossack Squats 60ft Runners Stretch 5 Push Press + 5 SDHP Skill: 'Front Squats' 1) Review the movement and proper technique then... 2) Perform the following: Front Squats 5 X 4 @ 80% of 1RM WOD: For Time: 25/20 Cal Row 25 Wall Balls (20/14) 25/20 Cal Row 25 Push Press (95/65) 25/20 Cal Row 25 SDHP (95/65) ....

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Friday, September 15th

09/15/2017

Warmup: 3x through: 6 Broad Jumps :30 Hollow Hold 6 Bar Taps :30 Jump Rope Skill: 'DB Hang Squat Clean' 1) Review movement and proper technique then 2) Superset the following for 5 total sets: 3 DB Hang Squat Clean 7 Strong Pulls on the Rower WOD: Every 3 minutes for 15 minutes complete: 3 Man Makers (50/25) 15/12 Cal Row  ....

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Thursday, September 14th

09/14/2017

  Warmup: 1000m Row -then- Team Barbell Warmup Skill: 'Snatch Complex' 1) Every :90s for 15 minutes perform the following: 1 Snatch Grip Deadlift + 2 Hang Power Snatch WOD: 3 RFT: 400m Run 21 DB Ground to Overhead (40/20) 15 Toes to bar ....

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Wednesday, September 13th

09/13/2017

  Warmup: Accumulate 3:00 of 'Hang Time' on the Rig -then- 3x through: 5 Deadlifts 5 Burpees *Build in weight over the course of 3 sets* Skill: 'Rope Climbs' 1) Review movement and proper holds/technique 2) Perform 1 Rope Climb EMOM for 7 minutes! WOD: AMRAP in 10 minutes of: Buy in: 50 Wall Balls (20/14) In the remaining time: 6 Deadlifts (225) 6 Burpee Over Bar ....

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Tuesday, September 12th

09/12/2017

Warmup: Banded Hip Stretch -then- 3x through: 5 Power Shrugs 5 Shrug High Pulls 5 Snatch Grip Push Press 5 Overhead Squats Skill: 'Front Squats' 1) Review movement and proper technique then 2) Perform the following: 5 X 5 Front Squats @ 75% of 1RM WOD: For Time: 21 - 15 - 9 Squat Snatches (95/65) CTB Pullups  ....

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9/11

09/11/2017

  Warmup: Team Dynamic Skill: Review, discuss, and warmup all movements in the 9/11 Memorial WOD WOD: 9/11 Memorial WOD For Time: 2001m Row or Run 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee CTB Pullups 11 Power Cleans (170/120) 11 Handstand Pushups 11 KBS (32/24) 11 Toes to Bar 11 Deadlifts (170/120) 11 Push Jerks (110/75) From CrossFit HQ:  The 2001M row or run represents the year the attack took place. The 11 Reps of 9 exercises represent the date. ....

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Saturday, August 9th

09/09/2017

    Warmup: Team Stretch & Dynamic Skill: Review/warmup all of the following movements: Bar Muscle Ups Handstand Pushups WOD: 'Jumpman' With a partner AMRAP in 23 minutes of: 9 Bar Muscle Ups 15 Handstand Pushups 21 Air Squats 200m Fireman Carry or Odd Object Carry  ....

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