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23 Jun WOD – Thursday 23 June 2016

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 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 87%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

  • WOD:
    For time:
    40 Wall Ball Shots
    400 Meter Run
    40 Burpees
    400 Meter Run
    40 Wall Ball Shots

  • 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 Jun WOD – Wednesday 22 June 2016

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 Gymnastics:
    Every 2 minutes, for 18 minutes:
    Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
    (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

    Minutes 5-6, 11-12 & 17-18:
    Strict Toes to Bar x 5-8 reps @ 3111

  • WOD:
    Every 4 minutes, for 20 minutes (5 sets):
    Row 600 Meters/ Run 800
    40 Double-Unders
    20 Push-Ups

    Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing or running. Goal is for both partners to finish their 5 sets as quickly as possible.

  • 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 Jun WOD – Tuesday 21 June 2016

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 2 minutes, for 16 minutes (8 sets):
    Front Squat
    *Set 1 – 3 reps @ 65%
    *Set 2 – 3 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 4 reps @ 85%
    *Set 8 – 6 reps @ 80%
  • WOD:
    In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

    1 Power Clean (70/45kgs)
    2 Front Squats (70/45kgs)
    4 Front-Racked Reverse Lunges (70/45kgs)
    8 Chest-to-Bar Pull-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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20 Jun WOD – Monday 20 June 2016

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:
    Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

    Followed immediately by…

    Every two minutes, for 10 minutes (5 sets):
    Jerk x 1 rep

    Build to today’s heavy single.

  • WOD:
    Three sets for max reps of:
    60 seconds of Push Press (70/45 kgs)
    60 seconds of Box Jumps (24/20″)
    60 seconds of Rest

  • 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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17 Jun WOD – Friday 17 June 2016

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:

    Complete the following congo-line style in teams of three, with each partner completing the following:

    WOD:
    For time:
    Row 1000 / Run 1600 Meters
    50 Thrusters (20/15kgs)
    30 Pull-Ups

    Immediately followed by…

    For time:
    Row 1000 / Run 1600 Meters
    25 Thrusters (50/30kgs)
    15 Chest-to-Bar Pull-Ups

    Partner A begins, and as soon as they have completed the 1000 row / Run 1600 meter , Partner B may get on the erg and begin his 1000 meter row/ Run 1600 . A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row / Run 1600 and moved on to Thrusters.

    If you don’t have a couple of training partners to perform this with, do the following…

    WOD:
    “Jackie”
    For time:
    Row 1000 Meters / Run 1600
    50 Thrusters (20/15kg)
    30 Pull-Ups

    Rest until the running clock reaches 15:00, and then….

    For time:
    Row 1000 / Run 1600 Meters
    25 Thrusters (50/30 kgs)
    15 Chest-to-Bar Pull-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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16 Jun WOD – Thursday 16 June 2016

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: “CrossFit Open Event 16.2”

    Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
    25 Toes to Bar
    50 Double-Unders

    *Squat Cleans*

    Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

    *Squat Clean Reps/Round*
    Round 1 – 15 reps (40/25kgs)
    Round 2 – 13 reps (60/35kgs)
    Round 3 – 11 reps (80/50kgs)
    Round 4 – 9 reps (100/65 kgs)
    Round 5 – 7 reps (130/85 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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15 Jun WOD – Wednesday 15 June 2016

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:
    Single Arm KB Press x 8-10 reps each arm
    Rest 2-3 minutes
  • WOD:
    Complete as many rounds and reps as possible in 10 minutes of:
    10 Push Presses (50/30 kgs)
    10 Alternating Overhead Reverse Lunges (50/30kgs)
    10 Burpees Over the Barbell
  • Conditioning:
    Every minute, on the minute, for 6 minutes:
    Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
    Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

  • 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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14 Jun WOD – Tuesday 14 June 2016

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 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 85%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

  • WOD:
    Every 4 minutes, for 20 minutes (5 sets) for times:
    Row 300/Run 400 Meters
    20 Walking Lunges with 32/24 kg KB Farmer’s Carry

  • 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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13 Jun WOD – Monday 13 June 2016

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:
    Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
    (any grip of your choice – supinated, mixed or pronated are all acceptable)When the clock hits 12 minutes…

    Complete as many reps as possible in 3 minutes of:
    Strict Pull-Ups (any grip)

    Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 30kgs,BW @ 81kgs + 43 reps
    Or black band, etc

  • WOD:
    Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
    Ring Dips
    Chest-to-Bar Pull-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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10 Jun WOD – Friday 10 June 2016

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 two minutes, for 16 minutes (8 sets of):
    Front Squat x 2-3 reps

    Build over the course of the eight sets to today’s heaviest triple.

  • WOD:
    Three rounds for time of:
    Run 400 Meters
    30 Double-Unders
    20 Deadlifts (70/50 kgs)
    10 Front Squats (70/50 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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