Continuers WOD 8-7-17

MOBILITY

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Medball Thoracic Opener – 2 Sets of 1:00 (Video)

Banded Shoulder Distraction – 1:00 Each Side (Video)

Foam Rolling – Quads and Adductors – 2:00

Couch Stretch – 2:00 Each Leg (Video)

Pigeon Pose – 2:00 each side (Video)
 

ACTIVATION

500 Meter Easy Row, into:
2 Rounds:
3 Spiderman and Reach, each leg (Video)
5 Sit-Ups
3 Walkouts (Video)
5 Sit-Ups

350 Meter Moderate Row, into:
5 Scap Retractions + 7 Pushups + 9 Air Squats

200 Meter Fast Row into:
3 Kipping Pull-Ups + 7 Pushups + 9 Air Squats

“Barbara”
5 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

Continuers WOD 9-6-17

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)

ACTIVATION     

Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Dowel Overhead Squats

Followed by: Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch-Grip Strict Presses (behind the neck)
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats

PERFORMANCE & FITNESS
“Hot Tamale”
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clean & Jerks (95/65)

Continuers WOD 8-31-17

MOBILITY

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Medball Thoracic Opener – 2 Sets of 1:00 (Video)

Banded Shoulder Distraction – 1:00 Each Side (Video)

Foam Rolling – Quads and Adductors – 2:00

Couch Stretch – 2:00 Each Leg (Video)

Pigeon Pose – 2:00 each side (Video)
 

ACTIVATION

400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each) (Video)
8 Alternating Spiderman and Reach (Video)
12 Russian Baby Makers (Video)

Barbell Warmup (Video) – Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Low intensity walk through to feel the transitions:
50 Meter Jog, 5 Wallballs
50 Meter Jog, 4 Deadlifts
50 Meter Jog, 3 Burpee Box Jump Overs
50 Meter Jog

“Hot Potato”
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

Continuers WOD 8-30-17

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video).

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)

ACTIVATION

Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Dowel Overhead Squats

Followed by: Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch-Grip Strict Presses (behind the neck)
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats

“Amanda” 
For Time: 
15-12-9
Burpees
Pull-ups
Power Snatch (95/65)

Continuers WOD 8-28-17

After a summer full of "training" in the sport of splashing around, Miller finally had the courage to try the YMCA "swim test". It is amazing what a little hard work and dedication to a goal can accomplish. 

MOBILITY

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Click HERE for Video
Banded Shoulder Distraction – 1:00 Each Side
Click HERE for Video

Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Click HERE for Video
Pigeon Pose – 2:00 each side
Click HERE for Video
 

ACTIVATION

500 Meter Row, 10 Spiderman and Reach, each leg (Video HERE)
400 Meter Row, 8 Walkouts (Video HERE)
300 Meter Row, 6 Inchworms (Video HERE)
In each row, gradually build from a slow pace to a medium pace.

3 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Not for time, but to awaken these movement patterns. Gradually build in speed on the runs.

“Helen”
3 Rounds: 
400 Meter Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

Continuers WOD 8-24-17

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)

_____________________________________________________________________________

ACTIVATION

Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Dowel Overhead Squats

WOD

"SATANS WHISKERS"

3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (165/110)
10 Burpees

Continuers WOD 8-23-17

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Pigeon Pose – 1:00 each side (Video)

_____________________________________________________________________________

ACTIVATION

Tempo Row – 3 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
3 Russian Baby Makers (Video)
3 Burpees

“Under Water” 
3 Rounds:
50/35 Calorie Row
100 Double Unders
200 Meter Farmers Carry (53/35)

Continuers WOD 8-21-17

Come check out the gym after our cleaning day last week. Soooooo Clean

MOBILITY

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)

Banded Shoulder Distraction – 1:00 Each Side (Video)

Pectoral Mash – 1:00 Each Side (Video)

Foam Rolling – Quads and Adductors – 2:00

Couch Stretch – 2:00 Each Leg (Video)

Pigeon Pose – 2:00 each side (Video)

ACTIVATION

400m EASY run
2 Sets:
10 Sit-Ups
10 Jane Fondas
10 Alternating Spiderman and Reach (Video)
5 Strict Pull-Ups
10 Pushups
15 Air Squats

“Chiquitas”
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Med Ball Run (20/14)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

Continuers WOD 8-17-17

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Pigeon Pose – 1:00 each side (Video)

ACTIVATION

Tempo Row – 3 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
3 Russian Baby Makers (Video)
3 Burpees
3 Box Reps*
*Round 1 – step up and down. Round 2 – jump up, step down. Round 3 – jump up, jump down.

“The Good Life” 
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Continuers WOD 8-16-17

Continuers Base Line

500m Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Dessert...

Continuers WOD 8-14-17

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Couch Stretch – 2:00 Each Leg (Video)

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
 

ACTIVATION

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

WOD

“Hard Pressed”
21-15-9:
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

Continuers WOD 8-10-17

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Pigeon Pose – 1:00 each side (Video)

ACTIVATION

Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
3 Russian Baby Makers (Video)
10 AbMat Sit-Ups

Followed by: Barbell Warmup (empty barbell) (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

WOD

"HEARTBREAK KID"

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Continuers WOD 8-9-17

MOBILITY

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)

Banded Shoulder Distraction – 1:00 Each Side (Video)

Pectoral Mash – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00

Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)

ACTIVATION

500 Meter Light Row into…
2 Sets:
10 Sit-Ups
10 Jane Fondas
10 Alternating Spiderman and Reach (Video)

2 Rounds of:
4 Scap Restractions
8 Pushups
12 Air Squats

Finish with…
250m Row + 200m Run at 80% intensity

WOD

"BOAT RACE"

3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Continuers WOD 8-7-17

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Couch Stretch – 2:00 Each Leg (Video)

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
_________________________________________________________________________

ACTIVATION

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side (Video)

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

Continuers WOD 8-3-17

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Pigeon Pose – 1:00 each side (Video)

ACTIVATION

Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
3 Russian Baby Makers (Video)
10 AbMat Sit-Ups

Followed by: Barbell Warmup (empty barbell) (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

WOD

"DIANE"

21 – 15 – 9:
Deadlifts (225/155)
Kipping Handstand Pushups

Continuers WOD 8-02-17

MOBILITY

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total

Banded Shoulder Distraction – 1:00 Each Side 

Pectoral Mash – 1:00 Each.

Foam Rolling – Quads and Adductors – 2:00

Couch Stretch – 2:00 Each Leg

Pigeon Pose – 2:00 each side 

ACTIVATION

500 Meter Light Row into…
2 Sets:
10 Sit-Ups
10 Jane Fonda
10 Alternating Spiderman and Reach
10 Calorie Bike Row, starting slow and picking up gradually after 5 calories.

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

"FIRE ALARM" (30:00 min cap)

3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row/Bike
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row/Bike
3 Rounds of the “Bergeron Beep Test”

1 Round of the “Bergeron Beep Test”
7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

Continuers WOD 7-31-17

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position

Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot
 

_____________________________________________________________________________

ACTIVATION

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side (Video)

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

WOD (20:00 Cap)

5 Rounds:
400 Meter Run
15 Power Snatches (75/55)

Continuers WOD 7-27-17

Crossfit Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, (95/65)
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, (135/95)
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, (185/135)
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, (225/155)
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, (245/175)
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch (265186)

*If all reps are completed, time cap extends by 4 minutes.

SCALED

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, (45/35)
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, (75/55)
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, (95/65)
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, (115/75)
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, (135/95)
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, (155105)

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted. 

Continuers WOD 7-26-17

Warm Up: Coaches Choice

Class WOD:

5 rounds.  1 round every 6mins

AMRAP in 2 mins of:

20 Cal Row

Max effort burpees (rest remaining 4 mins)

Note:  Score each round is total burpees

Continuers WOD 7-24-17

Future Crossfit Games Champion Miller Rodriguez

Warmup: Coaches Choice

Strength Work:

Back Squats

20min E2MOM

5 reps @ 70% of 1RM

Class WOD:

12min AMRAP

OH Walking Lunges 45/25lb plates (down and back on the blue mat)

50 Double Unders (x2 for singles)