Welp. Tester time....since these aren't too long and we are not doing anything else on tester days I suggest having people partner up and run two heats. Each partner counting the others reps and being a source of encouragement SEE 2-22-17 for previous scores.
Day 1.
For time:
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
Only thing keeping everyone from getting better times is not wanting to get uncomfortable
Memorial Day Murph Crew at Big D Crossfit
Warmup: Mobility
Class WOD:
15-12-9-6-3 for time
Thursters @95/65lbs
V-Ups
Warmup: Mobility
Class WOD:
10-9-8-7-6-5-4-3-2-1 for time
Strict Press @ 95/65lbs
+30 DUs (x2 Singles) after each set of presses
+E3MOM 3rd floor stair run
**Must start with 3rd floor stair run
Warmup – Mobility, and lots of it!
Class WOD:
40-30-20-10
Pushups
KB Swings at 53/35
Remember, this will be spicy and we want you to press into bigger sets than you are normally used to biting off. Push yourself!
Slamballs Shmamballs! #roguefitness #slipperywhenwet #overtheshoulder
Warmup – Mobility, and lots of it!
Class WOD:
Death by rower, air squats and pushups
Rower: Guys start with 6cals, ladies begin with 4cals (+2cals every min)
Air Squats: ALL begin with 5 reps (+5reps every min)
Pushups: All begin with 5 reps (+5reps every min)
*Example Round. GuyRower1 rows 6 cals in his first minute. At the top of the next minute he has to complete 8cals. If he completes 8 cals then at the top of the next minute he must row 10cals and so forth until he can’t complete the required work within the minute.
*one minute rest after you complete the row and move to AS and after you complete AS and move to Pushups
Morning gang! We will be hitting our testers again beginning the week after next. I think we will test on Monday and Wednesday, leaving Thursday as a lifting day. This week we will do one WOD a day and use roughly half of the class working on mobility and recovery – essentially a deload week. However, do not worry…….we will not let you leave without an elevated heart rate each day.
Warmup – Mobility, and lots of it!
Class WOD:
Mile Intervals
4x400m sprints with a medball 20/14
*each sprint begins with 10 burpess
*weights are limited to 20/14. If you feel the weight is a little too light, that’s ok. Run faster.
*rest as needed between sets
This is WELL Group9. They finished their 12 weeks of WELL today. Let's give then a big round of applause.
Warmup: Coaches Choice
Class WOD:
5 Rounds for time:
1st floor stair run
10 KB Swings 53/35
25 Double Unders or 40 power singles
Let hope this little one values her wellness like mommy and daddy do.
Day 2:
Skill work:
Shoulder Stability
A: Handstand holds on the wall 5x:30on with a :30rest
B: Overhead Holds w/ DB or KB 5x:30on with a :30rest. Heavy as possible
Part 2.
Spend some time working on the “kip”. Focus on a smooth kip with a tight core. Think about using the kip to generate force and momentum. Spend about 10-15mins working on this.
Class WOD:
For time:
80 Abmat sit-ups
60 Wallballs 20/14
40 Slamball cleans 50/30
20 Box jumps 24/20
10 20m shuttle sprints (down and back = 2)
Scotty K giving the CLC crowd encouragement on sticking with wellness as a life long way to honor God.
Back squat:
20mins to find a heavy 1 rep
Tabata:
Rings dips/1 round
Rest 2 mins then
Rowing/1 round
Class WOD:
5 rounds for time
30'double unders
15 burpees
Nothing better than opening the hips at 6:00am
Skill Work:
200 Double Unders
Class WOD:
Partner WOD. Each partner must do every movement. All 50 reps must be completed before switching partners and the reps only count when the partner holding is in the FULL locked out hold position. Scale holds as needed but remember the hold needs to be aggressive it should be the most difficult part of the WOD.
50 Wallballs 20/14 – Partner performs deadlift hold 225/135lbs
50 Pushups – Partner performs Front Rack hold at 155/115lbs
50 Sit ups – Partner performs Dead Hang holds from rack
50 Air Squats – Partner performs parallel “sit holds” against the wall
The Aftermath
Skill Work:
30mins of open gymPick a skill that you would like to work on it and we will spend time working on it!
Class WOD:
1 round every 3mins X 6 rounds
10 Wallballs 20/14
10 T2b/K2E
10 Burpees
The Watermark Church Leaders Conference was a Great place to share our stories of grace and of wellness!
Back squats:
6x5 @ 60%
*back off week so we can go for a heavy one rep next week. Focus on driving out of the bottom and being fast up.
Skill work:
Tabata Strict Press. :20on/:10off for 4 mins @ 65/45. Don't add weight, I promise you won't need it!
Rest 2 mins
Tabata KB swings @ 53/35
All the way up and lock it out
Class WOD:
For time:
21-15-9
Push Jerks @ 135/95
Front Squats
Isolation Strength Work:
Front Rack Lunges: (in place, from the rack)
In 15mins, establish a 3RM
-rest 5min-
Then run 3 full flights of stairs
Class WOD:
For Time:
50 Air squats
40 sit-ups
50 Air squats
30 sit-ups
50 Air squats
30 sit-ups
50 Air squats
40 sit-ups
50 Air squats
Skill Con:
10min EMOM
1-2 Strict HSPUs + 3-5 Strict Pullups
*band as needed for pullups and use mats for HSPUs*
Class WOD:
“Jackie”
1000m Row
50 Thrusters at bar weight
30 pullups
Strength work:
Back squats
3x3 @ 95%
Skill work:
Three sets of each then move on.
A.) 3x10 hollow rock to superman (10 total rotations)
B.) Then 3x10 seated DB press (heavy)
C.) Then 3x10 of feet elevated ring rows
Class WOD:
2 rounds for time
100 double unders (x2 singles)
50 wallballs 20/14
25 slam balls to shoulder (must show control)
This is Bridget Kelly and she suffers from Multiple Sclerosis. The disease does not define her but it certainly affects her. This has been one of the most refining things for Bridget as she has fought to surrender her wellness to God and steward her body in a way that glorifies Him. One of the symptoms of her MS is that her legs go numb when her body heats up during a workout but, through WELL, she has been able to find joy in working out because she sees her body as a gift from God even with the limitations that MS brings. Oh, and last month, she PRed her back squat.
Isolation Work:
5 Rounds/Super Set
8 reps Bench Press
+
10 Weighted box step ups*
*choose your own weights. The last 2 reps on the bench each round should be hard to complete.
Class WOD:
For Time:
2 mile run. You are welcome.
Warm Up: Quick shoulder and body warmup
Skill Focus: Skill WOD
5 rounds
Min 1 – 5 kip Pullups
Min 2 – 30 Double Unders or 40 power singles
Min 3 – 5 T2B or K2E
Min 4 – Rest
Class WOD:
For Time:
50 wallballs 20/14
40 Abmat sit ups
30 wallballs 20/14
20 power cleans @95/65lbs
10 wallballs 20/14
Strength Work: (Strength work and Skill work should be limited to 30mins)
Back Squats – 4x4 @ 90% of 1RM
Skill Work:
25 Strict HSPUs*
*scale as needed. Our main focus here is to get you in the correct position and comfortable on the wall. We will continue to work on the strength aspect over time. Use as many abmats as needed to scale, but try to push yourself and remove mats as you move through the 25 reps.
Class WOD:
1 Round every 6mins x 4 Rounds
500/400m row
20 seated DB Presses 30/20
20 air squats
*start group 2 at 3min mark
This is a Nike Metcon 2. We like them...
Isolation Strength Work:
Strict Press – 100 reps (45/35)
-break as needed
Class WOD:
300 air squats for time*
EMOM 10 abmat situps
*Start with Situps
