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04 Aug WOD – Thursday 4 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    AMRAP 8 minutes

    10 Deadlifts
    15 Step Ups
  • WOD:

    AMRAP 8 minutes

    10 Deadlifts (135/95lbs)
    15 Box Jumps (24/20″)
    15 Deadlifts (185/135lbs)
    15 Box Jumps (24/20″)
    20 Deadlifts (225/155lbs)
    15 Box Jumps (24/20″)
    25 Deadlifts (275/185lbs)
    15 Box Jumps (24/20″)
    30 Deadlifts (315/205lbs)
    15 Box Jumps (24/20″)
    35 Deadlifts (365/225lbs)
    15 Box Jumps (24/20″)
  • WOD:

    AMRAP 8 minutes

    10 Deadlifts (135/95lbs)
    15 Box Jumps (24/20″)
    15 Deadlifts (185/135lbs)
    15 Box Jumps (24/20″)
    20 Deadlifts (225/155lbs)
    15 Box Jumps (24/20″)
    25 Deadlifts (275/185lbs)
    15 Box Jumps (24/20″)
    30 Deadlifts (315/205lbs)
    15 Box Jumps (24/20″)
    35 Deadlifts (365/225lbs)
    15 Box Jumps (24/20″)
  • REST DAY
    Remember: recovery is CRUCIAL!
  • 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 Aug WOD – Wednesday 3 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONRest and Recovery
  • WOD:

    AMRAP 20min

    400m Run
    Then:
    4 Ring Rows
    8 Pushups
    12 Squats
    3 Rounds
    400m Run
    Then:
    4 Box Around The Worlds
    8 Lunges
    12 Ring Rows
    3 Rounds

  • WOD:

    AMRAP 20min

    400m Run
    4 Rounds Cindy
    400m Run
    2 Rounds Mary

  • WOD:

    AMRAP 20min

    400m Run
    6 Rounds Cindy
    400m Run
    3 Rounds Mary

  • Do Beyond Rx’d programming for the day.
    Rest 15 minutes
  • “14.3 Open Workout”
    As many reps as possible in 8 minutes:
    10 Deadlifts (135/95)
    15 Box jumps (24″/20″)
    15 Deadlifts (185/135)
    15 Box jumps (24″/20″)
    20 Deadlifts (225/155)
    15 Box jumps (24″/20″)
    25 Deadlifts (275/185)
    15 Box jumps (24″/20″)
    30 Deadlifts (315/205)
    15 Box jumps (24″/20″)
    35 Deadlifts (365/225)
    15 Box jumps (24″/20″)

    NOTE: This is a repeat of an Open workout as well as the programming for the gym tomorrow. If you did this workout back in 2014, go look up your old score. This will be a great opportunity to try to best what you did 2 years ago! Remember, only 1 barbell and you must change your own weights.

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 Aug WOD – Tuesday 2 August 2016

CrossFitStrength & CompetitionRest and Recovery
  • WOD: 

    2 Hang Power Clean
    Rest 1min
    4 Jerk
    Rest 1min
    6 Back Squat
    Rest 2min
    4 Rounds

  • Part 1:

    To be done 30 minutes before class
    Back Squat
    7×1 (pause)
    NOTE: Build to a heavy single with a 3 second pause in the bottom, across seven sets.

    — Do Beyond Rx’d programming for the day.–
    Rest 15 minutes

  • Part 2:

    8 Rounds for time:
    15 calorie Assault bike
    15 Wallball
    NOTE: Goal is to finish the work in under 16 minutes. 15 unbroken wallball is the goal each time. If that is easy for you, consider using a (30/20lb) med ball to increase the challenge. There will be a 20 minute time cap if it takes longer than expected.

  • 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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01 Aug WOD – Monday 1 August 2016

CrossFitStrength & CompetitionRest and Recovery
  • WOD:100 Double Unders
    — then —
    5 Rounds:
    2 Legless Rope Climb
    8 Sumo Deadlift High Pulls (40/32kg)
    — then —
    100 Double Unders
  • Part 1:

    Do Beyond Rx’d programming for the day.
    Rest 15 minutes5 Rounds for quality:
    20m Handstand walk
    Snatch + 2 Overhead squat

    NOTE: Goal is do the HS walk unbroken and then quickly perform 1 full snatch into 2 additional overhead squats. Build to the heaviest weight you can hit today. Rest as needed between rounds.

  • Part 2:
    For time:
    50/30 Strict ring dips
    NOTE: Goal is complete quality reps and hold yourself to the true range of motion standard for the ring dip. If you cheat the range of motion, the transference over to the muscle up will only be a fraction of what it should be.
  • 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 Jul WOD – Friday 29 July 2016

CrossFitRest and Recovery
  • Skill and Strength:
    Every 2 minutes, for 20 minutes (10 sets):
    High Hang Snatch + Hang Snatch + Snatch

    Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads you used for last snatch session.

  • WOD:
    Three sets for max calories/reps of: (3x8min rounds = 24min)
    60 seconds of Double Unders
    Rest 60 seconds
    60 seconds of Strict Pull-Ups
    Rest 60 seconds
    60 seconds of Rowing for Calories/Run 300m
    Rest 60 seconds
    60 seconds of Burpee Box Jump-Overs (24″/20″)
    Rest 60 seconds
  • 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 Jul WOD – Thursday 28 July 2016

CrossFitRest and Recovery
  • WOD:“Mamba”
    Complete as many rounds and reps as possible in 18 minutes of:
    5 Ring Muscle-Ups
    8 Power Cleans (80/50 kgs)
    24 Box Jumps (30″/24″)

(If you must know!)
“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

  • 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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27 Jul WOD – Wednesday 27 July 2016

CrossFitRest and Recovery
  • Strength:
    Take 15 minutes to build to today’s 1-RM Push Press
  • WOD:
    Complete as many rounds and reps as possible in 20 minutes of:
    6 Strict Handstand Push-Ups
    12 Kettlebell Swings (24/16 kg)
    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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26 Jul WOD – Tuesday 26 July 2016

CrossFitRest and Recovery
  • WOD:

    In teams of two, complete as many rounds and reps as possible in 30 minutes of:
    400 Meter Run
    20 Pull-Ups
    30 Wall Ball Shots (10/7kg.)

    Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

  • 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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25 Jul WOD – Monday 25 July 2016

CrossFitRest and Recovery
  • WOD:

    Every 4 minutes, for 32 minutes (8 sets):
    Row 250 Meters/ Run 300
    5 Power Cleans (70/45 kgs)
    10 Shoulder to Overhead (70/45 kgs)

  • 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 Jul WOD – Friday 22 July 2016

CrossFitRest and Recovery
  • Skill: “Gymnastics Challenge”
    Complete as many reps as possible for each of the following:

    *2 Minutes of Muscle-Ups
    Rest 60 seconds
    *2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
    Rest 60 seconds
    *2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
    Rest 60 seconds
    *2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
    Rest 60 seconds
    *2 Minutes to establish a max effort L-Sit Hold
    (you only get one attempt to hold for as long as possible)

  • WOD:
    Every minute, on the minute, for 21 minutes: (7 rounds)
    Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
    Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
    Minute 3 – 10 Toes to Bar

  • 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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