9-10-14

Wednesday

Warmup

2 Rounds

10X Spider Man Lunges

10X Back Extensions

10X Good Morning with Empty bar

Mobility

Banded Hip

Lax Ball Glute

Find a 1RM Back Squat

9-9-14 WOD

Tuesday

Warmup

Burgener Warm up

then

Skill

15 minutes to find a Max Weighted Pull up

If you do not have a pull up, find a strict pullup with the least resistance.

Mobility

Calf Mobility

Hamstring Mobility

WOD

18:00 AMRAP

400m

40 Double Unders/ 100 Singles

20 Sit Ups

Finisher

Accumulate 40 Ring Rows

9-8-14 WOD

Coming up this week

Monday - Handstands
Tuesdays - Triplet+AMRAP
Wednesday - Squats
Thursday - Yours
Friday - Hammer Time

Monday

Warm up

Tabata Planks

Tabata Push Press (45/35)

Mobility

Overhead Mobility

Thoracic Mobility

25 Minutes to Practice Handstands & Progressions

Practice kicking up to a wall

Practice Headstands

Practice Wall Walks

Practice holding Plates overhead

Advanced Athletes Practice Handstand walking, Handstand push ups

-then-

4 X ME Handstand Hold

Finisher - Accumulate 40 Ring Rows

9-3-14 WOD

Wednesday

Warm Up

Burgener Warm Up

Junkyard Dog

Skill Review

Positions of the Clean

Clean

15:00 to Find a Relatively Heavy Triple

Scale to Power Clean if your Squat is not proficient

More proficient Athletes find a 3 RM Touch and Go Clean

EMOM 15:00

@75-80% of your 3RM

1 Hang Power + 1 Clean + 2 Front Squats

L1= 2 Hang Power Cleans + 2 Front Squats

9-2-14 WOD

Coming up this Week at CrossFit ECC!

Tuesday - Dips+Ketlle Bells AMRAP 
Wednesday - Cleans + EMOM
Thursday - Back Accessory work
Friday - Running + Deadlifts

Tuesday

Warm up

-Tabata Hollow Holds

-Squat Therapy

2 Sets of 4 Reps

Mobility

Banded Overhead

Lax Scapula

Skill - Dumbell Snatch + Ring Dip

WOD

With a Running Clock Complete

7 Rounds (0:00 - 14:00)

:40 Ring Dips / :20 Rest (Use bands to scale or a box)

:40 DU / :20 rest (Scale to Singles)

Rest 2:00 (14:00-16:00)

2:00 ME Dumbell Snatch (16:00 - 18:00)

(L1= 25/15, L2= 35/20, L3=50/30)

Rest 1:30 (18:00 - 19:30)

4:00 AMRAP (19:30-23:30)

8 Goblet Squats (L1= 35/18, L2= 44/26, L3= 53/35)

6 KBS

4 Push Ups

9-1-14 WOD

"Carry me home Daniel"

Today's workout is Hero WOD Daniel.

However there is a twist.  You will start with a 400m buddy carry, hence the title "Carry me home Daniel"

400m partner carry

You must take ten steps before switching partners. You may have one partner do the bulk of the carry.  The other partner must at least carry once.

This workout is partner style. Both partners must do the whole workout, and must run together. (Example, partner 1 does 20 pull-ups and partner 2 begins to do pull-ups. He gets to 20, each still have 30 pull-ups left.)

400m carry

Then

50 Pull-ups

400 meter run
Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Then 

400m carry 

Labor Day

We will be open Labor Day!

We will be doing a partner workout! 

9:00 AM

Come ready to have fun!

Being your friends as well!