Week 4, Day 28 May 1

Internal Shoulder Rotation & The Clean

Day off from training, stretch!

Week 4, Day 27 Apr 30

In honor of Navy Petty Officer 1st Class Jeff Taylor. WOD: "J.T." For time 21-15-9 Handstand Push Ups Ring Dips Push Ups

Week 4, Day 26 Apr 29

Picture courtesy of WildGorillaMan WOD: RFT or AMRAP Prowler Push x 25 yds AHAP Burpees x 15 Tire Pull x 25 yds AHAP Row x 15 Calories

Week 4, Day 25 Apr 28

Refer to 04.07.11

SWOD:
Back Squat 3x5 @ 90% of 5-RM
Press 3x5 @ 90% of 5-RM

CORE:
GHD Sit Ups 3 x 20
GHD Hypers 3 x 20

Week 4, Day 24 Apr 27

Improving the squat: hip flexion and external rotation.

Day of rest from training, stretch!

Week 4, Day 23 Apr 26

Please visit the Pat Tillman Foundation WOD: "Tillman" 7 RFT of Deadlift x 7 @ 200#/315# Sprint Full Gasser Pull Ups x 15 Rest :45 seconds between rounds What is a Gasser? Four consecutive sideline-to-sideline shuttle sprints at maximum effort. Sideline-to-sideline is 53 yds or 48 m. A full Gasser totals 212 yds or 193 m.

Week 4, Day 22 Apr 25

Refer to 04.05.11

SWOD:
Power Snatch 5 x 2 @ 90-95% of 1-RM
*Warm-up with 3-position drills + muscle snatch

DWOD:
"Quickie"
With a continuously running clock: 2-min max rep sit ups, 2-min max double unders, 2-min max rep toes-2-bar(or rings), 2-min max double unders

Week 3, Day 21 Apr 24

Snatch Prep & Neural Gliding

Day off from training, stretch!

Week 3, Day 19 Apr 22

"Wildcard Weekend!" Be prepared for anything!

Saturday Open Gym Hours 7:30am - 10:00am

Week 3, Day 20 Apr 23

Video Courtesy of CrossFit Cape Cod

WOD:
"Chipper"
For time complete
CNJ [Power Clean + Push Jerk] x 15 @ 95#/135#
Rope Climb Ascent x 4
Run 400-Meters
Row 1-k
Run 400-Meters
Rope Climb Ascent x 4
CNJ [Power Clean + Push Jerk] x 15 @ 95#/135#

**Heavy Version: CNJ @ 105#/155#, add 20# weighted vest to rope climb, add heavy sandbag to 400-Meter Runs

Week 3, Day 18 Apr 21

High Elbows!

SWOD:
Front Squat 3,2,2,1,1,1
*Warm-up the wrists and elbows for the front rack, reference yesterdays MWOD. Work up to a One-Rep Max.

DWOD:
"Death by ten meters"

Week 3, Day 17 Apr 20

Flexion & External Rotation - Improving Shoulder Movement For The Front Rack Position

Day off from training, stretch!

Week 3, Day 16 Apr 19

From DeFranco's Training, post-prowler interview.

WOD:
RFT or AMRAP
Prowler Push x 40-yds @ 50#/90#
Max Rep Kettlebell Swing @ 16-k/24-k

Week 3, Day 15 Apr 18

SWOD:
Deadlift 5-RM
*Warm-up thoroughly and work up to a Five-Rep Max.

DWOD:
"Lynne"
5 RNFT of
Bodyweight Bench Press + Max Rep Pull Ups
*Record weights used and reps completed. Rest as needed. Beginners start with two or three rounds total.

Week 2, Day 14 Apr 17

Deadlift Prep I

Day of rest from training, keep stretching!

Week 2, Day 13 Apr 16

A tribute to Randy Simmons from LAPD SWAT.

"Randy"
For time complete:
75 Power Snatches @ 75#

Week 2, Day 12 Apr 15

Jeff Tucker on kipping pull ups from CF Level I Gymnastics Certification @ CrossFit Oahu.

WOD
"Nicole"
AMRAP in 20-minutes of
Run 400-Meters
Max Rep Pull Ups
*Note number of pull ups completed for each round and score total.

Week 2, Day 11 Apr 14

Do you have a bodyweight overhead squat? [For reps?!?!]

SWOD:
Overhead Squat 3,2,2,1,1,1
*Warm-up w/muscle snatches & handstand holds. Work up to a One-Rep Max.

DWOD:
20-minutes practicing skills from Gymnastics WOD http://gymnasticswod.com/library/Skill

Week 2, Day 10 Apr 13

"Overhead Squat/Snatch Prep"

Rest day from training, be sure to stretch!

Week 2, Day 9 Apr 12

CFFM WOD:
15-12-9-6-3 RFT of
Push Press @ 80#/115#
Box Jump @ 20"/24"
Clapping Push Ups [or Ring Dips]
*CASH OUT: Run 800-Meters

Week 2, Day 8 Apr 11

SWOD
Power Clean 3,2,2,1,1,1
*Work up to 1-Rep Max! Warm-up with 3-position drills + muscle clean.

DWOD "Quickie"
AMRAP in 8-min of
Row 15 Cals + 10 Burpees

Week 1, Day 7, Apr 10

"Wrist Mobility in the Front Rack Position"

Sunday = Day of Rest & Stretch! Ready your front rack position (hint, hint)

Week 1, Day 6 Apr 9

"WILDCARD WEEKEND"

Be prepared for ANYTHING!

Saturday Open Gym Hours: 7:30am - 10:00am

Week 1, Day 5 Apr 8

Non-Traditonal Mixed Training:
RFT or AMRAP
Tire Pull x 50-ft AHAP
KB Clean N Jerk x 10 Left/x 10 Right AHAP
Tire Pull x 50-ft AHAP
Sandbag Carry/Run x 200-Meters AHAP

Week 1, Day 4 Apr 7

"Why is strong important?"

SWOD
Back Squat 5, 5, 5
Press 5, 5, 5
*Warm-up properly. Work to a 5-Rep Max for both lifts, squats first.

CORE
GHD Sit Ups 3 x 15-20
GHD Hip Extension 3 x 15-20

Week 1, Day 3 Apr 6

Mobility + Skill Work

"The Shoulder and the Back Squat Rack"

Week 1, Day 2 Apr 5

CFFM WOD - "Chipper"
Complete for time:
Row 1k
10 rds of “Cindy” [or 10 rds of “Mary”]
KBS x 50 @ 16-k/24-k [or 20-k/32-k]
Burpees x 30

*One round of Cindy= 5 pullups + 10 pushups + 15 air squats. One round of Mary = 5 handstand pushups + 10 pistols + 15 pullups

Week 1, Day 1 Apr 4

SWOD
Power Snatch 3,2,2,1,1,1
*Warm up with 3-position drills + muscle snatch. Work up to 1 Rep Max!

DWOD
Sprint 10 x 50-yds, max effort. Walk back is your rest. Warm-up @ 1 x 50%, 1 x 75%