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05 Sep WOD – Monday 5 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    3 Rounds

    30 Bulgarian Lunges (15 each leg)
    15 OH Squat
    30 Walking Lunges
    15 Back Squat

  • WOD:

    3 Rounds
    30 Pistols (alternating legs)
    20 OH Squat (65/45lbs)
    30 Walking Lunges
    20 Back Squat (65/45lbs)
  • WOD:

    3 Rounds
    40 Pistols (alternating legs)
    20 OH Squat (75/55lbs)
    40 Walking Lunges
    20 Back Squat (75/55lbs)
  • Part 1:

    To be done 45 minutes before class

    Power Snatch
    2-2-2-2-2-2

    Back Squat
    2-2-2-2-2-2

    NOTE: Hold a heavy double across the 6 working sets for each movement. The snatches should not be “touch and go.”

  • Part 2:

    Do Beyond Rx’d programming for the day.

  • 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 Sep WOD – Friday 2 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    AMRAP 20min

    40 DB Snatch
    10 Step Ups
    30 DB Snatch
    20 Step Ups
    20 DB Snatch
    30 Step Ups
    10 DB Snatch
    40 Step Ups

  • WOD:

    AMRAP 20min

    60 DB Snatch
    10 Box Jumps (24/20″)
    50 DB Snatch
    20 Box Jumps
    40 DB Snatch
    30 Box Jumps
    30 DB Snatch
    40 Box Jumps
    20 DB Snatch
    50 Box Jumps
    10 DB Snatch
    60 Box Jumps

    * Use a DB 1/4 of your BW

  • WOD:

    AMRAP 20min

    60 DB Snatch
    10 Box Jumps (24/20″)
    50 DB Snatch
    20 Box Jumps
    40 DB Snatch
    30 Box Jumps
    30 DB Snatch
    40 Box Jumps
    20 DB Snatch
    50 Box Jumps
    10 DB Snatch
    60 Box Jumps

    * Use a DB 1/4 of your BW

  • To be done 45 minutes before class

    Snatch
    2-2-2-2-2-2

    Do Beyond Rx’d programming for the day.

    NOTE: Spend some time hitting some heavy snatch doubles today. Do not touch and go. All 6 working sets should be at heavy weights. If the weights are moving well, consider taking it to singles and continuing to add weight.

  • 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 Sep WOD – Thursday 1 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    Max 750m Row
    Rest 3min
    20 Front Squat @ (45/35lbs)
    Rest 3min
    Max 500m Row
    Rest 2min
    20 Front Squat @ (45/35lbs)
    Rest 2min
    Max 250m Row
    Rest 1min
    20 Front Squat @ (45/35lbs)
  • WOD:

    Max 1km Row
    Rest 3min
    Max Set Front Squat @ (115/75lbs)
    Rest 3min
    Max 500m Row
    Rest 2min
    Max Set Front Squat @ (115/75lbs)
    Rest 2min
    Max 250m Row
    Rest 1min
    Max Set Front Squat @ (115/75lbs)* Without putting BB down.
  • WOD:

    Max 1km Row
    Rest 3min
    Max Set Front Squat @ (135/95lbs)
    Rest 3min
    Max 500m Row
    Rest 2min
    Max Set Front Squat @ (135/95lbs)
    Rest 2min
    Max 250m Row
    Rest 1min
    Max Set Front Squat @ (135/95lbs)* Without putting BB down.
  • REST DAY
  • 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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31 Aug WOD – Wednesday 31 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    Clean and Jerk 5-5-5
  • WOD:

    Clean and Jerk 5-3-1
  • WOD:

    Clean and Jerk 5-3-1
  • WOD: 

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

    For times and reps:
    Max 1,000m Row
    Rest 3 minutes
    Max reps Front squat (135/95)
    Rest 3 minutes
    Max 500m Row
    Rest 2 minutes
    Max reps Front squat (135/95)
    Rest 2 minutes
    Max 250m Row
    Rest 1 minutes
    Max reps Front squat (135/95)
    NOTE: This was previously done on March 30th. If have done this workout before be sure to look up your score and times.

  • 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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30 Aug WOD – Tuesday 30 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    12 min EMOM

    Min 1: 15 KB Swing
    Min 2: 10 Pushups

  • WOD:

    12 min EMOM
    Min 1: 20 KB Swing (24/16kg)
    Min 2: 10 Ring Dips
  • WOD:

    12 min EMOM
    Min 1: 20 KB Swing (32/24kg)
    Min 2: 15 Ring Dips
  • Part 1:To be done 30 minutes before class

    As many reps as possible in 7 minutes:
    25 Double unders
    5 Burpee bar muscle ups

    NOTE: Goal is to get 7 rounds, which will be challenging at a 1 minute per round pace. If necessary, perform burpee chest to bar pull ups as the scale for today, but keep it at 5 reps.

  • Part 2:

    Do Beyond Rx’d programming for the day.
    Rest 10 minutes

    10 minutes of handstand walking practice

    NOTE: Spend 10 minutes practicing being upside down. Get creative and set up a course or use an agility ladder. Have some fun with it!

  • 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 Aug WOD – Monday 29 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    AMRAP 7min

    3 Hang Power Snatch
    9 Wall Ball

  • WOD:

    AMRAP 7min

    3 Power Snatch (135/95lbs)
    9 Wall Ball (20/14lbs) — 11/9ft target

  • WOD:

    AMRAP 7min

    3 Power Snatch (155/115lbs)
    9 Wall Ball (20/14lbs) — 11ft target

  • WOD:

    Do Beyond Rx’d programming for the day.
    Rest 20 minutes
    “T.J.”

    For time:
    10 Bench press (185/125)
    10 Strict Pull ups
    Max Reps Thruster (135/95)
    – repeat until you reach 100 reps of thrusters

    NOTE: United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir. He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family. Record your time and the number of 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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26 Aug WOD – Friday 26 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    AMRAP 12min

    21 Situps
    15 DB Box Step Ups
    9 Lunges

  • WOD:

    AMRAP 12min

    21 Situps
    15 DB Box Step Up and Over (45/25lbs)
    9 DB Jumping Lunges (45/25lbs)

  • WOD:

    AMRAP 12min

    21 Situps
    15 DB Box Step Up and Over (55/35lbs)
    9 DB Jumping Lunges (55/35lbs)

  • Part 1
    To be done 30 minutes before class

    Back squat
    10×1

    NOTE: Perform 1 rep of a heavy(ish) squat on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s doubles.

  • Part 2

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

    Every minute for 20 minutes:
    Min 1: 20 calorie Row
    Min 2: 15 DB push press (45/35)
    Min 3: 20 calorie Row
    Min 4: 15 Ring dip (strict)

    NOTE: Goal is to complete as many sets of the push press and ring dips unbroken. Decrease the number of ring dips so the work can be completed within a 30-40 second window, if necessary.

  • 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 Aug WOD – Thursday 25 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    Deadlift 3-3-3-3-3
  • WOD:

    Deadlift 3-3-3-3-3
  • WOD:

    Deadlift 3-3-3-3-3
  • 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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24 Aug WOD – Wednesday 24 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    6 Rounds
    Perform every 3min

    200m Sprint
    50 Fast Feet Jumps

  • WOD:

    6 Rounds
    Perform every 3min

    200m Sprint
    35 Double Unders

  • WOD:

    6 Rounds
    Perform every 3min

    200m Sprint
    45 Double Unders

  • Part 1:To be done 30 minutes before class

    Deadlift
    3-3-3-3-3

    NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets

  • Part 2:

    For time:
    50 Toes to bar
    Do Beyond Rx’d programming for the day.

  • 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 Aug WOD – Tuesday 23 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    15 Overhead Squatsthen:

    5 Rounds of
    6 Plate Press
    8 Plate Good Mornings

    then:
    15 Overhead Squats

  • WOD:

    15 Overhead Squats (155/105lbs)then:
    5 Rounds
    6 HSPU
    8 Hip Extensions

    then:
    15 Overhead Squats (155/105lbs)

  • WOD:

    15 Overhead Squats (185/125lbs)then:
    5 Rounds
    6 Strict HSPU
    8 Hip Extensions

    then:
    15 Overhead Squats (185/125lbs)

  • Part 1:

    To be done 30 minutes before class:
    Power Snatch
    3-3-2-2-1-1-1
    NOTE: Build across all sets up to a heavy single for the day– Do Beyond Rx’d programming for the day. —
    Rest 15 minutes

  • Part 2:

    1 Round every 2 minutes until failure:
    20 Burpees (6″ target)
    30 Wallball (20/14)NOTE: Perform 1 round and then rest until the 2 minute mark. Continue in this fashion until your time to complete the work lasts longer than 2 minutes. There is a 7 round cap, however if you anticipate being able to do more than 5 rounds, use a heavier Wallball

  • 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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