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05 Jan WOD – Thursday 5 January 2023

CROSSFITREST AND RECOVERY

WOD: AMRAP 18 minutes

12 x DB/KB Front Squats (20/12)
9 x Double DB/KB Push Press
12 x Renegade Rows
Every 3min Run 100m

Performed with two DB or KB

 

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 – Wednesday 4 January 2023

CROSSFITREST AND RECOVERY

Strength:

Push Press/ Push Jerk
5 x 3

 

WOD: 5 Rounds

DB snatches (25/17.5) x 20
Burpees x 20
Box Jumps x 20

 

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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03 Jan WOD – Tuesday 3 January 2023

CROSSFITREST AND RECOVERY

WOD: E3MOM
Toes 2 Bar x 10
Handstand Walk 10m / Wall Walk x 5
Kettlebell Swing x 15 / Burpees x 10

 

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 – Thursday 29 December 2022

CROSSFITREST AND RECOVERY

WOD: 8 minute AMRAP 2 minute REST 8 minute AMRAP
6 x Power Cleans
22 x Sit ups
15 x V-ups
15 x Goblet Squats

 

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 – Wednesday 28 December 2022

CROSSFITREST AND RECOVERY

WOD: 6 Rounds for time:
25 x KB Swings
12 x Single arm KB/DB OVH reverse Lunge e.s
12 HS Push-ups/ HR push-ups
45x DU’s/
100m Run

 

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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23 Dec WOD – Friday 23 December 2022

CROSSFITREST AND RECOVERY

WOD: In teams of 2: “You go – I go”
60 rounds

Barbell or Dumbell

 

1 BB/ DB power clean
2 BB/ DB front squats
3 BB/ DB S2OH
4 burpees over BB/ DB

 

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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22 Dec WOD – Thursday 22 December 2022

CROSSFITREST AND RECOVERY

WOD: AMRAP 22 minutes

200m Run
40 DU’s / 100 SU’s
30 Push Ups / Ring Ros
20 Slam Balls
10 Toes-2-Bar/ V-ups

 

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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21 Dec WOD – Wednesday 21 December 2022

CROSSFITREST AND RECOVERY

WOD: For time
10 KickBacks
15 MB Situps
20 each side MB/DB Goblet Squats
25 each side alt DB snatches (22.5/15kg)
10 Burpees
15 MB Situps
40 MB/DB Alt Reverse Lunges
50 Single Arm DB Thrusters

 

10x (1x Burpee + 1 x Pushup)
15 MB Situps
40 Alt Jumping Lunges
50 Single Arm DB Hang Squat Cleans

 

10 Burpee Jumping Pullup
15 MB Situps
40 Jumping Squats
50 Single Arm DB push press

 

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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20 Dec WOD – Tuesday 20 December 2022

CROSSFITREST AND RECOVERY

WOD: EMOM x 18 (6 rounds)
1:
5 Wall Walks
2: 25 Kettlebell Swings (32/24)
3: 100m Run/ 50 DU’s

 

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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19 Dec WOD – Monday 19 December 2022

CROSSFITREST AND RECOVERY

WOD: In teams of 3
Parter 1: Run 200m/ 250m Row
Partner 2: Ground-2-OVH Barbell 40/25kg / Plate Ground to Overhead 20/15kg
Partner 3: Pullups/ Band and Box/ Jumping Pullups

Partner 2 and 3 work for and accululate as many reps as possible for as long as it takes partner 1 to run 200m, then rotate.

 

* Score total reps as a team for each movement over the 6 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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