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THURSDAY 4.19.2018

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STRONG
MOBILITY
Thoracic Spine Barbell Stretch
3 rounds of 0:30/0:15
Warm-up
Upright Row
25 reps
Empty Bar only
Warm-up
Vertical High Pull + Vertical Power Clean
8-10 reps
Empty bar only
Weightlifting
Power Clean and Push Jerk
EMOM for 10 rounds @75%
1 Power Clean + 1 Push Jerk
METCON-BURN
EMOM for 24 Rounds

1-50 DUs
2- 10 Ring Dips
3- 10 Pull Ups

 

HERO WOD WEDNESDAY 4.18.2018

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HERO WOD WEDNESDAY
Liam
For time:

Run 800 meters with a 45-lb. plate

100 toes-to-bars

155-lb. front squats, 50 reps

15-ft. rope climbs, 10 ascents

Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

 

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

To learn more about Liam click here

 

SATURDAY 4.14.2018

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WARM UP
Tic Tac Toe
Best 4 out of 7 Games
Losing team does 20 Burpee Penalty.
CONNECTIVITY
100 Ab Mat Sit Ups
STRENGTH
Bench Press
Take 15 minutes to build to 1RM on Bench Press
Partner WOD “Super Strike”

5 Rounds For Time

0:60 staggered start. Partners split reps.

4 Rope Climbs

10 Burpee Box Jumps 24/20

20 Snatch 115/85

30 KB Swings 32/24

400m Row

 

FRIDAY 4.13.2018

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STRONG
Snatch 
Build to a heavy single.

Does not need be a new 1RM, however should be close to matching old PR.
METCON-BURN
MOBILITY
Seated Hamstring Stretch
Hold this for 2:00 minutes.

Better hamstring mobility will allow for easier Paralette holds.
CONNECTIVITY
L-Sit
4 rounds of 0:20/0:10
METCON
FRIDAY the 13th
13 Minute AMRAP

13 Wall Balls
13 Burpees
13 Russian KB Swings 32/24
13 Burpees
13 TTB
13 Burpees
13 Thrusters 95/65
13 Burpees
13 C2B Pull Ups
13 Burpees
13 Power Snatch 95/65
13 Burpees
13 Wall Balls

 

THURSDAY 4.12.2018

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STRONG
MOBILITY
External rotation at shoulder with PVC
Each arm 45-60 seconds
MOBILITY

Deep Couch Stretch

Hold each leg for 45-60 seconds
SKILL WORK
Banded Jerks
Take 5 minutes and practice getting under the bar.
WEIGHTLIFTING
Split Jerk
One Split Jerk EMOM (15 rounds total)

5 rounds of 1 at 82%

5 rounds of 1 at 87%

5 rounds of 1 at 92%

Take from racks or floor.
METCON-BURN
MOBILITY
Box Shoulder Stretch
3 rounds of 0:30/0:15
CONNECTIVITY
Arch + Hollow Hold Sequence
4 rounds of 0:20/0:10
CONNECTIVITY
Arch to Hollow on Rings
Work kipping on rings.
METCON
12:00 AMRAP of:

Row 50 Calories
40 Box Jump Overs 24/20
30 Power Cleans 155/95
20 Muscle-Ups

 

WEDNESDAY 4.11.2018

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 HERO WOD WEDNESDAY
“Manuel”
5 Rounds of:
3 minutes of Rope Climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 run

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round
 
In honor of Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006.
 

 

TUESDAY 4.10.2018

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STRONG
Warm-up
Empty Bar

50 Upright Rows
Warm-up
Clean High Pull + High Hang Vertical Squat Clean
5 reps with 50 % 1RM
Weightlifting
One Clean EMOM (15 rounds total)

5 rounds of 1 at 82%

5 rounds of 1 at 87%

5 rounds of 1 at 92%
METCON-BURN
METCON
Back Squat 1 X 10 @50%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 8 @ 60%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 6 @ 65%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 5 @ 70%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 6 @ 65%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 8 @ 60%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 10 @50%

Finished