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11 Feb WOD – Thursday 11 February 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 2 minutes, for 18 minutes:

    Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression 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:
    L-Sit Hold x 45 seconds accumulated time

  • WOD:
    Against a two-minute running clock, complete as many reps as possible of:
    3 Hang Cleans (135/95 lbs)
    6 Shoulder to Overhead
    9 Front Squats
    Burpees x Max Reps

    Rest 2 minutes between sets, and complete a total of five sets.

 

  • 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 Feb WOD – Wednesday 10 February 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!

  • Conditioning:
    Four sets of:
    Bulgarian Split Squat x 6-8 reps each leg @ 30X0
    Rest 60 seconds
    Plank Hold x 60 seconds
    Rest 60 seconds
  • WOD:
    Five rounds for time of:
    Barbell Complex* x 5 reps
    Toes to Bar x 10 reps

    *One rep of the Barbell complex=
    Clean, into Front squat, push press, into back squat, into push press, into front rack, down to floor.

    Work up to a weight that is challenging for 5 twos with good technique.

 

  • 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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09 Feb WOD – Tuesday 9 February 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 and skill:
    Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
  • WOD:
    In teams of two, alternate rounds and complete 7 rounds each of:
    5 Deadlift*
    5 Chest to Bar Pull-Ups

    *Load with approximately 65-70% of today’s heavy triple from part A.

  • 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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08 Feb WOD – Monday 8 February 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:
    Push Press x 3-5 reps
    Rest 90 seconds
    Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
    Rest 90 seconds
  • WOD:
    For time:
    10 Wall Ball Shots (10/5kgs)
    1 Ring Dip
    9 Wall Ball Shots
    2 Ring Dips
    8 Wall Ball Shots
    3 Ring Dips

    1 Wall Ball Shot
    10 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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05 Feb WOD – Friday 5 February 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, with only one teammate working at a time, complete the following as quickly as possible:

    1200 Meter Row/ 1600m Run
    100 Barbell Ground to Overhead (elite 70kg/45kg, RX 60/35kg)
    200 Squats
    100 Burpees
    1200 Meter Row/ 1600m Run

    The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.

    * one person runs or rows at a time. One person can runs 800m and then the other person runs, or they can break it up into 400m tuns, but both partners have to do at least 1x400m run

    ** for Ground to Overhead, barbell weight should be suitable for both team members. Bar should be heavy enough that reps do not exceed 10 repetitions.

  • 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 Feb WOD – Thursday 4 February 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:
    Every 3 minutes, for 24 minutes (8 sets) of:
    3-Position Snatch
    (high hang, mid-thigh, then floor)
    Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
  • WOD:
    In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
    8 Deadlifts (100/70 kgs)
    8 Burpee Box Jump-Overs (24″/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 Feb WOD – Wednesday 3 February 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!

  • Conditioning:
    Five sets of:
    Dumbbell Shoulder Press x 4-6 reps @ 2011
    Rest 60-90 seconds
    Farmer’s Carry x 100 Meters
    Rest 60-90 seconds

    SCORE PRESS WEIGHT

  • WOD A:
    Complete as many rounds and reps as possible in 4 minutes of:
    4 Strict Pull-Ups
    8 Push Presses (40/25kg)

    Rest 4 minutes, and then…

  • WOD B:
    Complete as many rounds and reps as possible in 4 minutes of:
    15 Kettlebell Swings (32/24 kg)
    15 Push-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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02 Feb WOD – Tuesday 2 February 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!

  • Jeremy:
    Complete as many rounds and reps as possible in 4 minutes of:
    5 Hang Squat Snatch
    10 Burpees Over the Barbell
    (Elite = 85/55 kgs, RX = 60/45 kgs, Scaled = 45/30 kgs)

    Rest 2 minutes, and then…

  • Ben:
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Power Cleans
    20 Pull-Ups
    (Elite = 85/55 kgs, RX = 60/45 kgs, Scaled = 45/30 kgs)

    Rest 2 minutes, and then…

  • Beau:
    Complete as many rounds and reps as possible in 4 minutes of:
    15 Box Jump-Overs
    30 Wall Ball Shots
    (Elite & RX = 24″/20″; Scaled = 24″/20″ Step-Overs Allowed)
    (Elite & RX = 10/7 kg; Scaled = 7/5kgs)

 

  • 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 Feb WOD – Monday 1 February 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 10 minutes to build to a heavy-ish Front Squat, and then…

    Every 3 minutes, for 15 minutes (5 sets) of:
    Front Squat x 3-5 reps @ 30X1

  • WOD:
    Every minute, on the minute, for 15 minutes (5 sets each):
    Minute 1: 10 Ring Dips
    Minute 2: 10 Toes to Bar
    Minute 3: 15 Kettlebell Swings
  • Conditioning:
    Three sets of:
    Supine Ring Rows x 10 reps @ 2111
    Rest 30 seconds
    Side Plank x 45 seconds each side
    Rest 30 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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29 Jan WOD – Friday 29 January 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 20 minutes to build to today’s heavy Jerk
  • WOD:
    In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
    3 Power Cleans (60/40 kg)
    6 Shoulder to Overhead (60/40 kg)
    9 Push-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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