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26 May WOD – Thursday 26 May 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 minute, on the minute, for 8 minutes:
    Strict Bench/Floor Press x 1 rep

    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

    Then rest two minutes before starting…

    Every 2 minutes, for 6 minutes (3 sets) of:
    Strict Bench/Floor Press x 1 rep @ 101-105%

  • WOD:
    Complete as many rounds and reps as possible in 7 minutes of:
    7 Strict Handstand Push-Ups
    7 Ring Dips
    7 Burpees

  • 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 May WOD – Wednesday 25 May 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:
    In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
    Row 2000 Meters/Run 3200m
    50 Power Cleans (70/45kg)
    75 Pull-Ups
    100 Burpee Box Jump-Overs
    75 Pull-Ups
    50 Power Cleans
    Row 2000 Meters/ Run 3200m

  • 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 May WOD – Tuesday 24 May 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):
    Overhead Squat x 3-4 reps

    Build in weight over the course of the 8 sets.

  • WOD:
    “Nancy”
    Five rounds for time of:
    Run 400 Meters
    15 Overhead Squats (45kg/30kg)
  • Conditioning:
    Every two minutes, for 6 minutes (3 sets):
    Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

  • 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 May WOD – Monday 23 May 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):
    Strict Shoulder Press x 2-3 reps

    Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

  • WOD:
    Every minute, on the minute, for 21 minutes: (7 sets)
    Minute 1 – Russian Kettlebell Swings x 15 reps
    Minute 2 – Push Press x 15 reps
    (choose a weight that will challenge you in sets 4 & 5)
    Minute 3 – Double-Unders x 40-50 reps

  • 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 May WOD – Friday 20 May 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 20 minutes (10 sets) of:
    Clean x 1.1
    (rest 10 seconds between singles)

    Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

  • WOD:
    Complete as many rounds and reps as possible in 10 minutes of:
    5 Ground to Overhead (80kg/55kg)
    10 Burpees Over the Barbell
    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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19 May WOD – Thursday 19 May

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 12 minutes (6 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%

    Then rest two minutes before starting…

    Every 3 minutes, for 6 minutes (2 sets) of:
    Back Squat x 1 rep @ 101-105%

  • WOD:
    For time:
    50 Wall Ball Shots (10/7kg)
    25 Toes to Bar
    40 Wall Ball Shots
    20 Toes to Bar
    30 Wall Ball Shots
    15 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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18 May WOD – Wednesday 18 May 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!

  • Gymnastics:
    Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
    Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents, peg board climbs
    (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
    Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
    (use partner assists to learn balance points and accumulate time upside down)
    Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

  • WOD:
    Three sets, for max reps/calories of:
    3 Minutes of Rowing (for Max Calories) or 800m run
    2 Minutes of Strict Handstand Push-Ups
    1 Minute of Strict Pull-Ups
    Rest 3 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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17 May WOD – Tuesday 17 May 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:
    In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
    7 Burpee Box Jump-Overs (24″/20″)
    7 Thrusters (70/45 kgs)
    7 Chest-to-Bar Pull-Ups

    Rest until the running clock reaches 20:00, and then…

    In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
    9 Burpee Box Jump-Overs (24″/20″)
    9 Push Press (70/45kgs)
    9 Ring Dips

  • 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 May WOD – Monday 16 May 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):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%
    *Set 7 – 2 reps @ 90%
    *Set 8 – 1 rep @ 90%
  • WOD:
    Three rounds for time of:
    Row 500 Meters/run 800
    10 Hang Squat Cleans (70/45 kgs)
    10 Alternating Front-Racked Reverse Lunges (70/45kg)

  • 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 May WOD – Friday 13 May 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:
    Snatch
    Every 2 minutes, for 20 minutes (10 sets):
    Snatch x 1.1
    (rest 10 seconds between singles)

    Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

  • WOD:
    For time:
    5 Power Snatches (70/50 kg)
    10 Box Jump-Overs (24″/20″)
    10 Power Snatches (60/40kg)
    20 Box Jump-Overs (24″/20″)
    15 Power Snatches (50/30 kg)
    30 Box Jump-Overs (24″/20″)

    Athletes may only use one barbell, and must switch out their 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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