180123

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Warm-Up

0:00-20:00
1) General Prep
2rds:
1min jump rope
1min stretch
2) Mobilization
- rig banded squat
3) Warm-Up
3rds: (EB)
5 snatch DL
5 tall snatch
5 OH squat
5 reverse lunges ea leg

180123 - Weightlifting

Power Snatch
4 rounds
AMRAP in 90sec @ 65-80% (singles)
*after last rep, 50ft back rack walking lunge*
**rest 2:30**

180123 - Metcon

For time:
30 cal row
30 C2B
20 cal row
20 STRICT HSPU
10 cal row
10 MU
*10min cap*


180123 - Accessory

4rds:
1a) ISO chin-up hold x ME
1b) AMRAP EB curl x :30sec
- rest :30sec -
1c) AMRAP close grip push-ups x :30sec

Cool Down

2-3min airdyne
foam roll
stretch

180122

 
 
Warm-Up

0:00-20:00
1) General Prep
2rds:
1min bike/row
1min stretch
2) Mobilization
- couch stretch
- glute stretch
3) Warm-up
1min row/bike
50 air squats
30 KB sings
50 abmat situps

180122 - Weightlifting

Back Squat

E2M @ 90% x 5 x 5

 

180122 - Metcon

AMRAP in 12min:

5 DL (275/185)
10 box jumps (24/20)
15 wall ball (20/14

 

180122 - Accessory

 - Aerobic Capacity -

3rds:
800m run
work/rest 2:

Cool Down

2-3min bike/row
Full body foam roll

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180115

Monday WOD - 

 “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” - Dr. Martin Luther King Jr. 

 

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Warm-Up

0:00-20:00
1) General Prep
4min total
:30sec mountain climbers/:30sec rest
1min stretch
2) Mobilization
- glute stretch
3) Warm-Up
2rds:
1mile bike - or- 1K row
20 lunge jumps

180115 - Strength
Back Squat

E2M @ 90% x 5 x

 

180115 - Metcon

AMRAP in 10min:

15 cal row
15 HSPU
15 hang power snatch (95/65

180115 - Accessory

2K row

Cool Down

Full body foam roll x5-10min
2-3min bike

180109

“Always do your best. What you plant now, you will harvest later.” Og Mandino  

 

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Warm-Up

0:00-20:00
1) General Prep
2rds of:
1min row
1min plank
2) Mobilization
- band dislocates
- pec/scap mash w/ LX ball
3) Warm-up
4rds of:
10 line sprints
20 KB swings
20 goblet squats

180109 - Weightlifting

Power Snatch
5rds of:
1min AMRAP @ 60-75% (singles! NOT TNG)
*rest 2min

 

180109 - Metcon

For time:
500m row
50 box jumps
50 T2B
50 push-ups
500m row
*15min cap*

180109 - Accessory

1a) BB curl - 3 x 12
1b) Headbangers - 3 x 12
1c) Heavy DB hold for tim

Cool Down

Full body foam roll

3min airdyne

180104

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Warm-Up

0:00-20:00
1) General Prep
EMOM x 8min:
1st: sled sprint relay
2nd: stretch
2) Mobilization
- banded chicken wing
- glute stretch
3) Clean warm-up complex
3rds of: (EB)
5 deadlift
5 shrug pull
5 tall cleans
5 pull unders
5 jerk drop

180104 - Weightlifting

Squat Clean

65% x 5 x 4 sets
*750m row between every set

180104 - Metcon

AMRAP in 10min:

Bear hug stone carry 2 laps (95/65)
21 KB swings (70/53

Cool Down

Full body foam roll/mash 5-10min

150810

"God gave us the gift of life; it is up to us to give ourselves the gift of living well." - Voltaire

 

- Strength -

OH squat - 5 x 3 (your focus here is mechanics and hand positioning, not load. work on narrowing your grip as much as possible while still maintaining quality squat mechanics)

* all reps completed on an 8min clock *

 

- Weightlifting -

Every 90sec x 8min:

2 position pause snatch (establish your hang, then pause mid thigh x 2s, and below knee x 2s)

 

- Conditioning -

For time:

40 DU

8 snatch

40 DU

8 OHS

40 DU

8 deadlift

40 DU

8 cleans 

40 DU

8 clean & jerks

L3 - 155/115

L2 - 135/95

L1 - 115/75 and single unders

** Happy Birthday to my lovely Wife **


150807

"Be brave. Take risks. Nothing can substitute experience." - Paulo Coelho

 

FRIDAY NIGHT LIGHTS

"Wood"

5 rounds for time of:

400m run

10 burpee box jumps (24/20)

10 SDLHP  (95/75)

10 thrusters  (95/75)

* 1min rest *

** 30min time cap **

32-year-old Brett Woods is an Australian Special Forces Commando and was killed in Afghanistan in May this year. He died instantly when an insurgent IED exploded on a foot patrol he led in the Kandahar Province.

Wood was an esteemed member of the Australian Defence Force and was awarded the high honour of The Medal of Gallantry during his first tour of Afghanistan. As the plague at the Australian War Memorial in Canberra reads:

“On 17 July 2006 the commandos were sent into the Chora Valley, Uruzgan, with a US infantry unit, to clear out an enemy sanctuary. Both units came under heavy fire and sustained numerous casualties. Despite being wounded himself, Wood immediately responded to his commander’s order to regain the initiative. With speed and aggression, he cleared a number of compounds sheltering the insurgents, allowing the Australian and US soldiers to continue the battle and airlift out the wounded and dead.

The award citation states that Wood displayed “gallantry and leadership in the face of the enemy… of the highest order” and that his actions “were testament to the his leadership, fortitude and sense of duty to his team and the platoon.”

Sergeant Wood’s good friend, Jamie Z wrote the following description of how the workout was created.

“As a member of CrossFit it was only natural to write a Workout of the Day for my friend Brett. Initially it was just an idea between mates. Without the initial and ongoing support from Mick, Steve and David, who assisted with the development of the workout, it would have remained an idea.

Then I met Jimmy, he was committed from the word go and came on board to assist bringing this idea to life. CrossFit is second nature to Jimmy and so the stage was set.

Thanks to Jimmy, Brett’s Hero Workout has gone viral as Boxes across AUS, NZ and the US, ADF units and other agencies have all come on board to support the welfare of Commandos and their families

HERO Workouts Of the Day’s are meant to be tough and to test your physical and technical ability. Brett loved running, reflected in the 400m sprints. Brett loved standard lifts and repetitions, which you’ll discover in SDHP, and thrusters. When it comes to the burpee box jumps, well, this is a lung and leg buster, and that is something Commandos and Soldiers alike endure in training and on operations. The rest is for consolidation, reflecting on what has been and what is about to happen. 

Jamie Z.”

The workout that was chosen to honour and remember his name is:

“Wood” 5 Rounds for time of:

Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Sergeant Brett Wood is survived by his wife Elvi, his mother Allison, and his father David. The Commando Welfare Trust has been created to support both initial emergency funding as well as long term financial requirements of families in times of hardship where existing funding, grants or entitlements no longer provide support.

You can make a donation by following the [Commando Welfare Trust]

** courtesy of The RX Review **

150806

"When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only to dissolve that link and get free." - Catherine Ponder

 

- Strength -

1) Deadlift - 3 x 6

- Accessory -

Alt x 5min:

1a) DB alt bent over row x 8-12ea 

1b) DB alt bench press x 8-12ea

Alt x 5min:

2a) DB hammer curls x 8-12ea

2b) DB pullovers x 8-12

 

- Conditioning -

AMRAP in 12min:

KB swing

burpee

T2B

squat + squat jump

* start w/ 1 rep ea. - adding 1 rep every round until time cap *

 

- Mobility -

Banded shoulder @ 90 degrees w/ external distraction x 2-3min ea side

Tricep mash w/ BB x 3-5min ea side

"New sleeper" posterior shoulder/last mash w/ lacrosse ball or BB x 3-5min ea side

 

 

150805

"Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstances" - Bruce Barton

 

- Strength/Gymnastics -

1)  EMOM x 12min:

1st min - BTN push press x 6-8

2nd min - STRICT pullups x 4-6

3rd min - :30 hollow rocks

 

2) Pause thrusters - 5 x 5 (2sec hold at top)

* all reps completed on an 8min clock *

 

- Conditioning -

0:00 - 4:00

15 clean and jerk  (L3 - 155/125, L2 - 135/95, L1 - 95/75)

4:00 - 8:00

EMOM x 10 burpee over barbell

8:00 - 12:00

15 clean and jerk  

 

- Mobility -

Posterior shoulder lacrosse ball mash x 2-3min ea side

Anterior shoulder mash w/ BB & internal/external rotation pulsing x 2-3min ea side

Bicep BB mash x 2-3min ea side

Classic banded OH opener x 2-3min 




150804

"What we play is life." - Louis Armstrong

 

- Strength -

12min to build to a heavy 1RM back squat

 

- Weightlifting -

Every 2min x 12min:

1 halting DL + 1 clean pull + 2 power cleans - (progressive)

 

- Conditioning -

For max reps:

2:00 KB swings  (L3 - 53/44, L2 - 44/35, L1 - 35/26.5)

1:00 plank hold

1:00 rest

2:00 DU

1:00 plank hold

1:00 rest

2:00 wall ball (L3 - 20/24 to 10, L2 - 14/10 to 10, L1 - 14/10 to 9)

1:00 plank hold

1:00 rest

 

- Mobility -

Banded hurdler stretch x 2-3min ea side

Slow cossack w/ bottom block and stretch x 2-3min ea side

Groin KB mash x 2-3min ea side

Splits machine x 3-5min total


150803

"I am easily satisfied with the very best." - Winston Churchill

 

- Weightlifting -

1)  12min to build to a heavy 2RM OH squat

2) 3 position snatch w/ 2 sec pause - (high hang, mid thigh, 2" below knee)

Every 2min x 12min

 

- Conditioning -

AMRAP in 10min of:

2 alt DB snatch

10 OH walking lunges

12 pull-ups

200m run

 

- Mobility -

Classic banded hip opener x 2-3min ea side (pulse through range)

Couch stretch x 2-3min ea side

Quad mash w/ BB x 2-3min ea side

Monday Motivation - Alex Otto 

 

 

150730

"The more things you do, the more you can do." - Lucille Ball

 

OPEN GYM

- or -

 

- Weightlifting -

1) Snatch lift offs - 5 x 2

* all reps completed on a 5min clock *

2) Snatch balance - 5 x 3

* all reps completed on a 5min clock *

3) Pause front squat - 5 x 3 (2-3sec pause at bottom)

* all reps completed on a 5min clock *

4) Split jerk - 5 x 2

* all reps completed on a 5min clock *

 

- Conditioning -

For time:

25 box jump overs

50 DU

25 KB/DB snatch right arm

50 DU

25 KB/DB snatch left arm 

50 DU

25 box jump overs

 

- Mobility -

Sink holds @ 1min on - 1min off x 6min (when off, scrub/mash shoulder various ways)

Extension holds @ 1min on - 1min off x 6min (when off, mash forearm w/ BB)

 

150729

"If you will call your troubles experiences, and remember that every experience develops some latent force within you, you will grow vigorous and happy, however adverse your circumstances may seem to be." - John Heywood

 

- Strength -

Deadlift - 4 x 8

 

- Conditioning -

AMRAP in 5min:

1a) Alt DB bent over row

1b) Alt DB bench press

* rest 1min *

2a) DB pullovers

2b) Alt DB hammer curls

 

- Finisher -

AMRAP in 5min:

5 offset pushups L

5 offset pushups R

5 close grip pushups

5 broad jumps

5 KB swings

 

- Mobility -

T-Spine mash on peanut w/ weight x 3-5min

Lat peel w/ lacrosse ball x 2-3min ea side

Posterior shoulder scrub w/ lacrosse ball x 2-3min ea side

 

150728

"Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless." - Jamie Paolinetti

 

- Weightlifting -

Every 2min x 10min:

3 position clean complex - deadlift + clean pull + tall clean

 

- Strength/Gymnastics -

1a) ring dips - 4 x SM (10-15)

1b) ring rows - 4 x SM (15-20)

* all reps completed on an 8min clock *

 

- Conditioning -

4 rounds for time of:

400m run

8 front squats  (L2 - 185/125, L1 - 135/95 ** for every 20lbs you drop, add 2 reps **)

* 12min time cap *

 

- Mobility -

Super Frog x 3-5min ea side

Banded Wall Squat x 3-5min

QL/glute/hip mash w/ lacrosse ball x 3-5min ea side

"Whatever it takes." - Tuesday

150727

"Life is made up of small pleasures. Happiness is made up of those tiny successes. The big ones come too infrequently. And if you don't collect all these tiny successes, the big ones don't really mean anything." - Norman Lear

 

- Weightlifting -

Every 2min x 10min:

Hang snatch + Power snatch + Full Snatch 

 

- Strength -

Every 2min x 8min

Back Squat - 3reps

 

- Conditioning -

For time:

21 - 15 - 9 

Full snatch (L2 - 95/65, L1 - 75/55)

C2B (L2 - as written, L1 - pull-ups)

 

- Mobility -

Turkish Get-Up progression stability x 5min ea side


150724

 "'Until you're twenty, you have the face you are born with, and after that you have the face you deserve', and I really loved that - the idea that you wear who you are on your face." - Jennifer Lopez

 

FRIDAY NIGHT LIGHTS

The Fittest in Kansas 15.4

 

AMRAP in 7min of:

3 clean & jerk  (135/95)

3 T2B

6 clean & jerk

6 T2B

9 clean & jerk

9 T2B

12 clean & jerk

12 T2B

etc..........


150723

"The more you reason the less you create" - Raymond Chandler

 

OPEN GYM

- or -

 

- Weightlifting -

1) EMOM x 5min - 3 TNG Power Snatch (progressive)

2) EMOM x 5min - 2 TNG Power Clean + Push Jerk (progressive)

 

- Strength/Gymnastics -

1a) Front Squat - 4 x 3, 1 x ME

1b) HS walking - 3 x 15-20ft, 1 x ME

 

- Conditioning -

For time:

1min row

40 box jump overs  (L3/L2 - 24/20, L1 - 20/16)

30 deadlifts  (L3 - 255/175, L2 - 225/135, L1 - 185/105)

20 C2B (L3/L2 - as written, L1 - pull-ups)

 

- Mobility -

Chicken wing x 2-3min ea side

Lat smash w/ your choice x 2-3min ea side

Plate saw x 2-3min ea side

150722

"The biggest sin is sitting on your ass" - Rose F. Kennedy

 

- Strength -

1) Deadlift - 3 x 10

 

AMRAP in 5min:

2a) DB Bench Press 

2b) DB Bent Over Row

* 1min rest *

AMRAP in 5min:

3a) Headbangers

3b) DB Hammer Curl

 

- Finisher -

50 KB swings

50 lunge jumps

50 pushups

50 abmat situps 

 

- Mobility -

Quad cheese wire x 3-5min ea leg

Anterior hip magic x 3-5min ea leg

Rectus Femorus tendon mash w/ lacrosse ball x 2-3min ea leg

 

150721

"How soon 'not now' becomes never." - Martin Luther

 

- Weightlifting -

Every 2min x 10min:

3 position clean (floor, knee, power) + 1 jerk - (progressive, but focus is on technique)

 

- Strength/Gymnastics -

1a) STRICT Press - 5 @ 75-80%, 4 @ 80-85%, 3 @ 85-90%, 2 @ 90-95%, 1 @ 95%+

1b) STRICT Pullups - 3 x SM (weighted), 1 x ME (bw only)

* all reps completed on an 8min clock *

 

- Conditioning -

21 thrusters  (L3 - 115/95, L2 - 95/65, L1 - 75/55)

21 KBS  (L3 - 70/53, L2 - 53/35, L1 - 44/26.5)

400m run

15 thrusters 

15 KBS 

400m run

9 thrusters

9 KBS

400m run

 

- Mobility -

Front rack tack & floss w/ BB x 2-3min ea side

Banded front rack x 2-3min ea side

Posterior shoulder degristle x 2-3min ea side

 

150720

"It is not the mountain we conquer but ourselves." - Edmund Hillary

 

- Weightlifting -

EMOM x 10min:

Hang Snatch - above knee (progressive)

 

Strength -

EMOM x 8min:

Back Squat - 3 @ 55-60%, 2 @ 65-70%, 1 @ 70-75%, 1 @ 75-80%, 1 @ 80-85%, 1 @ 85-90%, 1 @ 95%+

 

- Conditioning -

EMOM x 3min:

75 DU

25 wall ball (20/14) - (L3 - 12ft, L2 - as written, L1 - SU, 9ft)

* repeat for 4 cycles *

 

- Mobility -

Banded hip opener w/internal rotation x 2-3min ea side

Banded wall squat w/ internal rotation x 2-3min ea side

High glute mash x 2-3min ea side