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WEDNESDAY 3.28.2018

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STAMINA
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
METCON
5 Rounds of:

ME Deadlift 0:30
Rest 0:15

ME Hang Cleans 0:30
rest 0:15

Shoulder to Overhead 0:30
rest 0:15

REST 1 MINUTE

5 Minute AMRAP of:

5 Burpees
10 Box Jumps
50 Double Unders

REST 1 MINUTE

5 Rounds of:

ME Deadlift 0:45
rest 0:20

ME Hang Cleans 0:45
rest 0:20

ME Shoulder to Overhead 0:45
rest 0:20

REST 1 MINUTE

0:60 Burpees
0:60 Box Jumps
0:60 Double Unders

REST 1 MINUTE

0:60 ME Deadlift
rest 0:30

0:60 ME Hang Cleans
rest 0:30

0:60 Shoulder to Overhead

 

TUESDAY 3.27.2018

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STRONG
MOBILITY
Deep Couch Stretch

each leg 2X for 0:30 if you are doing Split
Jerks
Box Shoulder Stretch
3 rounds of 0:30/0:15  if you are doing Push Jerks
Weightlifting
You can do either Split Jerk or Push Jerk.

EMOM for 15 rounds TOTAL

5 Rounds of 1 @ 80%

5 Rounds of 1 @85%

5 Rounds of 1 @ 90%
STRENGTH
Push Press
2 sets of 3 at 80%

3 sets of 3 at 85%
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 Rounds of 0:20/0:10
METCON
EMOM for 20:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders.
Score is total DU’s

MONDAY 3.26.2018

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STRONG
Warm-up
Snatch Warm Up Pull with Position Holds

Pull to below knee
Pull to above knee
Pull to high hang over
Pull to high hang vertical
hold for 3 count at each position

5 X through sequence, empty bar only
Weightlifting
Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift
85% x (3+1+1) x 2

90% x (3+1+1) x 2

What this means is pull to above the knee 3 times, on the 3rd one, after a pause, then pull to finish at high hang vertical followed by 1 more but start by hovering off the ground 1″ then pull to high hang vertical.
STRENGTH
Back Squat
5 sets of 3 reps @ 80%
METCON-BURN
CONNECTIVITY
KB Sit Up

With KB held straight up, sit up ending with KB overhead.

50 reps 24/16
Warm-up
KB Warm Up

10 around the body clockwise
10 around the body counter clockwise
10 Figure 8
10 Figure 8 to hold
10 Swings R
10 Swings L
10 H2H Swings
10 Cleans R
10 Cleans L
METCON
20 KB Snatch (alternating 10) 24/16
10 Burpee Box Jump 24/20

30 KB Snatch (alternating 15) 24/16
20 Burpee Box Jump 24/20

30 KB Snatch (alternating 15) 24/16
20 Burpee Box Jump 24/20

20 KB Snatch (alternating 10) 24/16
10 Burpee Box Jump 24/20

 

STAMINA SUNDAY 3.25.2018

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Today we will do a special HERO  WOD

Our fellow member and lifter Rebecca Chavez and her sister Victoria were friends with Zach. In his honor we will do this hero WOD today.

A bit about him:

Specialist Zachary James Dyer, born 3/14/1992, deployed to Helmand Province, Afghanistan from 7/19/2012-4/15/2013 with the 449th Engineer Company, 478th Engineer Battalion as a combat engineer. Upon his return from Afghanistan, Zach was instrumental in building Big Four CrossFit with his parents. He was an excellent coach and held CFL2 and Olympic Weightlifting certifications. He constantly urged athletes to “surprise yourself” when they would be hesitant to try a new skill or a heavy lift. Zach was well known for his constant smile and physical strength. However, he secretly battled PTSD and ultimately lost that fight. He is survived by his bride, Tyleigh Dyer; his parents Rod and Kelley; his sister and brother-in-law, Molly and Ben Retherford and his nephews Finn and Forrest and niece Willow; his brother and sister-in-law Sgt. Ethan and Emilee Dyer and many other family members and friends.

#surpriseyourselfZJD

 

 

Buy in:

1000m Row

Rest 5:00 while you set up for WOD

MetCon

“Zachary james Dyer”

23min AMRAP

Rx:
3 Power Cleans (225/155)
14 HSPUs
9 Front Squats (225/155)
2 Muscle-ups

 

Scaled:
3 Power Cleans (80%)
14 Push-ups
9 Front Squats (clean weight)
2 Burpee Pull-ups

Rest 5:00 while you break down then

Buy Out:

Fast Eddies Abs

25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks

no time cap, finish all reps

 

SATURDAY 3.24.2018

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WARM UP
HUNGRY HUNGRY HIPPO
 
STRENGTH
Front Squat
Take 15 minutes to build to a heavy triple on the front squat.
METCON
“The Odds are Even”
Partner WOD

200 DU’s
100 KB Swings 24/16
75 Wall Balls
50 Push Ups
40 Pull Ups
30 Burpees
20 Clean and Jerks 135/95
10 Snatch 95/65

Partners work on alternating minutes until one of the partners reaches the required number of reps, then move onto the next movement.

You are competing against your partner to amass a greater number of reps.

FRIDAY 3.23.2018

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STRONG
Weightlifting
Snatch
Take the 30 minutes and build to a heavy single.

Split/Power or Squat. Your choice.
METCON-BURN
CONNECTIVITY
Faster Eddies
0:30 max effort each movement
sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks
MOBILITY
These mobility drills are designed to give you better shoulder/thoracic mobility to help chest to bar pullups as well as allowing for a better front rack position for the thrusters.
Thoracic Mobility on foam roller
Hold segmentally for at least 0:60
Box Shoulder Stretch
3 rounds of 0:45/0:15

Barbell Ankle Stretch

Hold for 0:60
Front Rack Tricep rolling
METCON
Complete AMRAP in 7 minutes of:

3 Thrusters, 100/ 65
3 Chest-To-Bar Pull-ups
6 Thrusters, 100/ 65
6 Chest-To-Bar Pull-ups
9 Thrusters, 100/ 65
9 Chest-To-Bar Pull-ups
12 Thrusters, 100/ 65
12 Chest-To-Bar Pull-ups
15 Thrusters, 100/ 65
15 Chest-To-Bar Pull-ups
18 Thrusters, 100/ 65
18 Chest-To-Bar Pull-ups
21 Thrusters, 100/ 65
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

THURSDAY 3.22.2018

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STRONG
Weightlifting
Clean and Jerk
take the 30 minutes to build to a heavy single
does not need to be a new 1 rep max, but should be heavy
METCON-BURN
CONNECTIVITY
ABS #2
25 Knee Tucks
25 Ab Mat Sit Ups
25 Twists
0:60 Plank
25 Twists
25 Ab Mat Sit Ups
25 Knee Tucks
CONNECTIVITY
Single Leg Glute Bridge
2 rounds of 0:30-0:30/ 0:30
METCON
EMOM for 7 minutes:
1 Rope Climb + ME Wall Balls
Rest 2:00
EMOM for 7 minutes:
1 Rope Climb + ME DU’s

TUESDAY 3.20.2018

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STRONG
Weightlifting
Snatch Pull
3 X 90%

2 sets of 3 X 95%
Weightlifting
Snatch
EMOM

5 sets of 1 @ 80%

5 sets of 1 @ 85%

5 sets of 1 @ 90%
METCON-BURN
CONNECTIVITY
Faster Eddies
0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks
METCON
5 rounds for time of:

20 Pistols (alternating)

10 Power Cleans 135/95

5 Box Jumps 30/24

 

MONDAY 3.19.2018

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STRONG
Warm-up
Clean Warm Up
5 Clean Pulls
5 High Pulls
5 Power Cleans
5 Front Squats

Empty Bar only
Weightlifting
Power Clean
EMOM for 5 rounds

1 Power Clean @80%
Weightlifting
Push Jerk
EMOM for 5 rounds:

1 Push Jerk @80%
STRENGTH
Paused Front Squat
3 sets of 2 reps @ 70%

3 second pause on bottom
METCON-BURN
SKILL WORK
Pull Up to Chest to Bar Pull Up
Perform 1 kipping chin over bar pull up followed by 1 kipping chest to bar pull up

5 sets of 3
STRENGTH
Bent Over Row
4 sets of 5 reps AHAP but as light as necessary to hold and squeeze for 3 count each rep
METCON
Row 500m

10 Over the Bar Burpees
20 Power Snatch 75/55

15 Over the Bar Burpees
15 Power Snatch 95/65

20 Over the Bar Burpees
10 Power Snatch 135/85

Row 500m