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! 

8-29-14 WOD

Friday

Warmup

High Knees

Butt Kick

Frankenstein Walk

Inchworms

Spiderman Lunges

Burgener Warmup

Skill

Clean & Font Squat

WOD

5-4-3-2-1-2-3-4-5

Front Squats (L1= 75/55, L2=95/65, L3= 135/95)

*must be cleaned from the ground*

Pull-Ups (If scaling to Ring Rows, Double the Amount of Pullups)

Finisher

2:00 AMRAP

Burpees

8-28-14 WOD

Thursday

Today is your chance to make up a missed workout. If you have not missed a workout there is work to do below.

In lieu of us trying to get ready to start implementing more of the Snatch component and also trying to get everyones back strong so we can get pull ups, this is the prescribed accessory work. Each week will build off of these movements.

Warmup

Burgener Warm up

Thoracic Spine Mobility

-Lax Ball

Foam Roll T-Spine for 30-45 seconds to just get some blood flowing to the back

Snatch DL 5x3 

-Find a moderately heavy load you can move for 3 continuous reps

Ring Row Holds 5x2

-In Between your Snatch Deadlifts, begin in a hollow position. Pull your body towards the rings. Rings should be at sternum. Hold for 3 seconds. As you release, count 3 seconds until you are fully extended.

Finishers (must choose 1)
- 1 Mile Run
- 400m Sled Pull (90/45)
- Tabata Hollow Holds
- Tabata Wall Balls

8-27-14 WOD

Wednesday

Warm Up

400m

30 Mountain Climbers

2 Bear Crawls

15 Wall Balls

6 Broad Jumps

Mobility

Banded Shoulder

Skill

Push Press

WOD

4 RFT

50 Double Unders/120 singles

30 Sit Ups

10 Push Press

(L1=75/55, L2=95/65, L3=115/95)

Post WOD

IT Band

Couch Stretch

Fatima showing an amazing front rack position!

8-26-14 WOD

Tuesday

Warm Up

Squat Therapy

3x5

Mobility 

Glute Mobility

Hip Mobility

Back Squats

7x4

First 3 sets of 4 work at about 65-70% of your 1 RM

Sets 4-6 80%

Set 7 make it as Challenging as Possible

Finisher

Tabata KBS

8-25-14 WOD

Thank you again to all who came out and supported our WOD with Reese Event on Saturday!
It was a great turnout and so good to see so many people working out for a cause.  Truly a Great day!

Coming up this week
Monday - 8 & 6 Min AMRAP 
Tuesday - Squats
Wednesday - Triplet
Thursday - Yoursday + Strength Work
Friday - Pyramid Front Squats & Pullups

Monday

Burgener Warm Up

then

10-8-6-4-2

Hang Cleans(empty bar, high hang)

Push-Ups

Supermans

8:00 AMRAP

10 Pull-ups (Sx= 15 Ring Rows, Rx+=Chest to Bar)

200m Run (Gate and back)

-REST 2:00-

6:00 AMRAP

10 OH Lunges (L1=Plate 45#/25#, L2= 65/35, L3=75/55)

40 Double Unders / 95 Singles

Post Wod

Thoracic Mob

Hip Mobility

8-22-14 WOD

Friday

Warm up

Burgener warmup

Then

2 rounds  

12 DB/kb snatches (6/6)

3 ring rows

8DB sn (4/4)

3

4(2/2)

3

WOD

"EVA"

5 RFT

800m run

30 KBS (L1 = 16/12, L2 = 24/16, L3 35/24)

30 Pull Ups

Post wod 

Mobility

Thoracic

Calf & Ankle

8-20-14 WOD

"Death by Squats"

Wednesday

Warm up

400m Run

3 rounds

9 burpees

7 Wall Ball

5 Dumbell/KB Lunges Lunges

400m Run

Mobility

Squat Therapy

3 x 5

Use the wall...Love the Wall

-Couch Stretch

WOD

100 Air Squats for Time

(5:00 Cap)

***If you finish before 5 Minutes your score is the Time you completed the 100 squats! SAVE THIS SCORE THIS IS A BENCHMARK***
-then Rest 1:00-
4 rounds
1:00 Slam Balls 20#
1:00 Thrusters (L1= 45/35 L2= 65/55 L3= 95/65)
-then-
Accumulate 30 Ring Drips/Box Dips

Last Nights first ever NPGL Match at MSG

8-19-14 WOD

"Dead Weight"

WARMUP

400m Run

Burgener Warm Up x 2

1. Down and up x3

2. Elbows high and outside x3

3. Muscle snatch x3

4. Snatch lands (2” 4” 6”) Bar is over head during the Lands x3

5. Snatch drop (bar starts overhead and drop into full snatch) x3

6. Hang power snatch x3

Junkyard Dog x 2

20 Back Extensions

Skill - Dead Lifts

Review DeadLifts

(Use this time to warm up to weight using for the workout)

15:00 AMRAP

12-9-6
Deadlifts (L1 = 185/105, L2 = 225/135, L3 = 255/185)
Sit ups
40 DU/85 Singles between each round

Post Workout

T-Spine Mobility

Hamstring

-Roland getting ready to strict press "belly tight! butt tight!"

8-18-14 WOD

Coming up this week

Monday - EMOM 

Tuesday - Deadlifts + Situps

Wednesday - Squats

Thursday - Skill + Makeup

Friday - Benchmark 

Monday WOD

PVC warm up

10 Squat Burpees 

(Airsquat, then drop into a burpee.  Jump out and land in a squat then jump up)

10 OHS (PVC)

10 Squat Burpees

10 Spider Man

Partner 5:00 AMRAP

Partner 1 - Farmers Walk

Partner 2 - 15 slamballs

**if you drop the kettlebells or dumbells both partners 3 burpees**

If there is an odd number 

Farmers walk down and back 10 slamballs for 5:00

Mobility

Banded Overhead Mobility

Lax Ball Anterior Shoulder

Overhead PVC mobility on Rig

Movement Review

EMOM 12:20 Handstand Hold or Wall Walk Hold8 KBS (moderate weight)-then- 

3:00 AMRAP

20 Mountain Climber

10 KB/DB Push Press (5r/5L)

Post Workout 

30 Dumbbell box step ups

Lauren Fisher in the "Triple 3" event at the CrossFit Games