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06 Jan WOD – Wednesday 6 January 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    In teams of two, alternate full rounds to complete as many rounds and reps as possible in 30 minutes of:
    800m Run as a team
    Then:
    9 Burpee Box Jump-Overs (24″/20″)
    9 Front Squats (70/50kg)

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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05 Jan WOD – Tuesday 5 January 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • 1RM Clean & Jerk:
    For Weight
  • Grace:
    30 Clean&Jerks – For Time
  • Finisher:
    40 Ring Rows…to be performed immediately after Grace.

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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04 Jan WOD – Monday 4 January 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
    800m Run/ 500Meter Row
    80 Air Squats
    50/40 Push-Ups

    SCORE ROUNDS COMPLETED (1 – 4)

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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02 Jan WOD – Saturday 2 January 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    In teams of two or three complete as many rounds and reps as possible in 40 minutes of:
    50 Wall Ball Shots
    40 Kettlebell Swings
    30 Burpees
    20 Pull-Ups
    100 Meter Run with Partner

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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31 Dec WOD – Thursday 31 December 2015

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Four sets of:
    Back Squat x 6-8 reps @ 30X1
    (challenge yourself, if you achieve 8 reps, you must increase the weight)
    Rest 90 seconds
    Box Jumps x 10 reps
    Rest 90 seconds
  • WOD:
    Complete as many rounds and reps as possible in 12 minutes of:
    10 Burpees
    20 Alternating Reverse Lunges with KBs or front racked reverse lunges/ or holding plate
    30 Double-Unders

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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30 Dec WOD – Wednesday 30 December 2015

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every 3 minutes, for 18 minutes (6 sets):
    Push Press
    *Set 1: 5 reps
    *Set 2: 3 reps
    *Sets 3-6: 1 rep
    The goal is to build to today’s 1-RM Push Press.
  • WOD:
    Three rounds for time of:
    10 Strict Handstand Push-Ups
    20 Pull-Ups
    Run 400 Meters

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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29 Dec WOD – Tuesday 29 December 2015

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and Strength::
    Every 3 minutes, for 18 minutes (6 sets):
    Clean x 1.1.1.1
    (rest 10 seconds between each single)
  • WOD:
    Three Rounds for time
    400m Run/ 250 Meter Row
    20 Wall Ball Shots (10/5kg)
    20 Kettlebell Swings (32/24 kg)
    Rest 1 minute between rounds

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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28 Dec WOD – Monday 28 December 2015

WodBlog | Admin
CrossFitBeach WODRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    In teams of four, complete six sets for max reps of:

    200m Run

    60 seconds of Ring Rows

    60 seconds of Barbell Thrusters (40/25kgs)

    Rest 60 seconds

 

  • Handstand practice:
    Set up with partners if need be and do max holds.
  • 50m dashes:
    At 60% of max. complete 1x 50m dash.
    Walk back to the beginning,
    Complete again at 60%
    Build over course; 65% dash, 70%,75%,80%,85%,90%, perform 2 runs at each %.
  • From start line:
    Every 1min for 10min+ perform max effort standing broad jump.

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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26 Dec WOD – Saturday 26 December 2015

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    For Four Rounds (40min)
    In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: (10min for 1 round)
    60 seconds of Kettlebell Swings
    60 seconds of Rest
    60 seconds of Push-Ups
    60 seconds of Rest
    60 seconds of Box Jump Overs
    60 seconds of Rest
    60 seconds of Burpees
    60 seconds of Rest
    60 seconds of Anchored Sit-Ups
    60 seconds of Rest
    One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station four times.

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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24 Dec WOD – Thursday 24 December 2015

WodBlog | Admin
CrossFitBeach WODRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    4-5 sets of:
    Bench Press x 6-8 reps
    Strict Pull-Ups x Max Reps
  • WOD:
    For time:
    50/30 Push-Ups
    400 Meter Run
    30 Heavy Kettlebell Swings
    400 Meter Run
    50/30 Push-Ups
    400 Meter Run
    30 Heavy Kettlebell Swings
    400 Meter Run

 

  • Handstand practice:
    By self and in pairs with assisted holds.
  • WOD:
    6 rounds for time:
    200-300m run around and under white bridge and back
    X 15 squats
    X 15 sit ups
    X 15 pushups

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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