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