WODs for 2/27-3/4

2/27

Warm-up

-10 ring row squeezes -30s each lat stretch -10 push up with plus -30s each chest stretch -5 scapula pull ups -30s (each) wrist stretch -10 yard walking quad with squat between each pull -10 yard side lunge -30s each lunge/ runner stretch -5x each step burgener pvc clean grip

Strength/Skill

EMOM 10
-Row 100m sprint

WOD

For time
12 HSPU’s
2 Squat Cleans @85% of max clean
10 HSPU’s
4 Squat Cleans
8 HSPU’s
6 Squat Cleans
6 HSPU’s
8 Squat Cleans
4 HSPU’s
10 Squat Cleans
2 HSPU’s
12 Squat Cleans

 

2/28

Warm-up

-2x15s hollow body hold -10 yard Samson to high knee -10 multi position squats -30s each pigeon stretch -10 yard heel scoops -5 yard inchworm to down dog -5 yard toe walks -30s each calf stretch -5 pull ups -30s each lat stretch

Strength/Skill

Back Squat
4×6 @60%

GHD Glute-ham Raise
4×10

WOD

Pick Your Poison 6 min. AMRAP
Athletes will choose one movement to do for 3:00, then another to do for 2:00, and the final for 1:00.
– Burpees
– RX Pull Ups / Scaled Row for calories
– Thruster RX (95/65) Scaled (65/55)

 

3/1

Warm-up

-10 strict press pvc -10 pass thru pvc -10 yard walking good morning -10 yard Samson with twist pvc back rack -10 push press pvc -30s each external rotation shoulder stretch -30s band cross body shoulder distraction -1 min foam roll lat -10 each quad y

Strength/Skill

Push Press
8, 8, 6, 6, 4, 4
-AHAP

BB Row
6×12

WOD

EMOM
4 Rounds
Min 1 10 Front Squats @ 80% of OHS
Min 2 30 sec Plank hold
Min 3 5 OHS @ 80% of OHS
Min 4 30 Abmat sit ups

 

3/2

Warm-up

-row 300 -10 g/h bridges -2x10s hollow body hold -30s each pigeon -30s each lunge/ runner stretch -5 yard toe walk -5 yard heel raises -10 yard inchworm to pike push up to calf stretch/ down dog -10 hip hinge to squat stance -10 light metal plate shoulder external rotation -30s each chicken wing stretch

Strength/Skill

EMOM

Clean complex:
Power Clean
Hang Squat Clean
Squat Clean & Jerk

Min 1-4 @ 50%
Min 5-8 @ 60%

WOD

4 Rounds (25 min tme cap)
200 DU
300 m row
400 m run

 

3/3

 

WOD

17.2

 

3/4 “Swolemate Saturday”

Strength/Skill

Teams of 2:
20-18-16-14-12-10-8-6-4-2
Bench Press (135/95)
Deadlifts (225/155)
* Partner 1 does 20 reps of each (Partner 2 will be spotting/resting). Then Partner 2 will do 20 reps of each (Partner 1 will be spotting/resting). Partner 1 will then go to 18, Etc.
*If done without a Partner then work to rest is 1:1.

WOD

Team of 2
For time:
150 Partner Med Ball Thruster Passes (20/14/12)
*5 Wall Walks penalty for each drop

For Single, 75 Wall Ball Shots (20/14)
*5 Wall Walks penalty for each drop

WODs for 2/20-2/25

2/20

Warm-up

-15 squats -10 yard side lunges -10 mini (quarter) squats -10 yard walking quad stretch -5 multi position squats -10 yard high knee pull -2x15s each side plank hold -30s each lunge/ runner stretch -30s each band hip distraction posterolateral -5 yard toe walks -5 yard heel raises -20s each gastroc stretch -20s each soleus stretch -30s each lat stretch -20s each wrist stretch

Strength/Skill

Single Leg Squats (off Box)
2×10 (25/15/10)

Barbell Box Squats 5:2:1 Tempo
2×8 @65%
2×6 @75%

WOD

“Mary”
20 min AMRAP
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups

 

2/21

Warm-up

-2 Rounds: 10 Push up with plus, 10 Ring row squeezes -30 sec each Chest stretch -30 sec Mod Skin the cat stretch -10 D2 flexion shoulder pattern light metal plate -10 d1 extension shoulder pattern -2×15 sec plank hold -10 yd heel scoops -10 PVC Pass throughs -10 {VC Strict press

Strength/Skill

Bench Press
-2×8 @65%
-2×6 @75%
*Superset with 12 Plyo Push-ups (45+25/45/25)

WOD

5 RFT
5 Deadlifts (275/185/135)
10 Burpees

 

2/22

Warm-up

-300 m Row -10 G/H bridges -10 Kneeling hip hinge work -10 Multi position squat -30 sec each Pigeon stretch -10 yd Heel scoops -10 yd walking quad -10 yd High knee pull -10 yd butt kick march -10 yard high knee skip -5 yard inchworm with pike push up

Strength/Skill

Partner G/H Raises (Nordic Hamstring curl)
-2×10

Squat Clean
-6×1 (increasing weight)

Power Clean
-10, 8, 6, 4, 2

WOD

6 Min AMRAP
16 Slam Ball to over shoulder (50/40/25)
12 Box Jump (24/20/18)
8 KBS (70/55/35)
*3 min rest
6 min AMRAP
40 DU
30 Abmat sit ups
20 Push Press (75/55/35)

 

2/23

Warm-up

-1 round Cindy -1 min each foam roll V.M quad (tear drop shape) -1 min each foam roll lat -2x30s thoracic extension stretch (foam roll or seated)- 5 each quadruped “I” “y” “t” -20s each wrist stretch -10 standing heel raises -30s each calf stretch -1 min deep squat groin stretch -5 jerk dip to jump to squat land

Strength/Skill

EMOM 8
Complex:
-Power Snatch
-Snatch Balance
-OHS
-Squat Snatch

Min 1-4 @ 50%
Min 5-8 @60%

WOD

For Time
1 Rope climb
10 Front squats (185/135/95)
2 Rope climbs
9 Front squats
3 Rope climbs
8 Front squats
2 Rope climbs
7 Front squats
1 Rope climb
6 Front squats

 

2/24

Warm-up

-10 push up plus -10 each shoulder external rotation (w/2 1/2 lb plate) -2×15 sec each side plank hold -10 yard side lunge -10 yard Samson -10 yard walking quad -10 yard high knee pull

Strength/Skill

Turkish Get-Up
-3×5*

WOD

CrossFit OPEN – 17.1 TBD

 

WODs for 2/13-2/18

2/13

Warm-up

-300m Row
-10 push up plus
-20s PVC external rotation stretch
-10 Good mornings
-Burgner warm-up x10
-2x15s Plank
-2x30s Frog Stretch
-30s Pigeon stretch
-10yd Side lunges
-20s Lunge w/ thoracic rotation
-10yd High knee march
-10yd Butt kick march
-10yd High knee skip
10yd Butt kicks

WOD

“Big Clean Complex”
6 Sets of
-1 high hang squat clean +1 hang squat clean
+1 squat clean from ground +1 push press

-1 high hang squat clean +1 hang squat clean
+1 squat clean from ground +1 push jerk

-1 high hang squat clean +1 hang squat clean
+1 squat clean from ground +1 split jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set

 

2/14

Warm-up

-10 Push-ups
-30s Chest stretch
-10 Ring rows w/ squeeze
-30s Lat stretch
-10 Multi position squat
-10yd Butt kick pulls
-5yd Inchworm to pike push-up and down dog
-5yd Alternating lunge/runner stretch
-2x30s Thoracic extension stretch

Strength/Skill

EMOM 10

Odd: 10 DB Snatch (each arm (55/35/25))
Even: 10 HSPU

WOD

Athlete of the Month – Prab Singh – “The Dirty Jersey Devil” – 4 RFT

-10 Front Rack Lunges (95/65/45)
-15 Pull Ups
-20 Wall Balls (20/16/12)
-25Push Ups
-30 YD Sled Push (M:35#, W:0#)

 

2/15

Warm-up

-2rds Cindy
-20s Wrist stretch
-10 Quad ‘Y’
-10 Band pull-aparts
-10yd Side lunges
-10yd Samson stretch
-10g/h Bridges
-30s Lunge/runner stretch

Strength/Skill

Rope climbing technique work

WOD

OPEN 13.1
AMRAP 17minutes of:
MEN:
-40 Burpees
-75/45 pound Snatch, 30 reps
-30 Burpees
-135/75 pound Snatch, 30 reps
-20 Burpees
-165/100 pound Snatch, 30 reps
-10 burpees
-210/120 pound Snatch, as many reps as possible
WOMEN:
-40 Burpees
-45/35 pound Snatch, 30 reps
-30 Burpees
-75/55 pound Snatch, 30 reps
-20 Burpees
-100/90 pound Snatch, 30 reps
-10 burpees
-120 pound Snatch, as many reps as possible

 

2/16

Warm-up

-200m Row
-10 PVC strict press
-10 Sotts press w/ OHS
-10 Good mornings
-2x10s Hollow body hold
-2x30s pigeon stretch
-30s Band postereolateral hip distraction
-30s Band across body arm distraction
-10 Sotts press w/ OHS

Strength/Skill

Strict Press 8, 8, 6, 6
Chin-ups 12, 12, 10, 10

WOD

16 Min EMOM
Odd: Back Squat @ 70% of 1RM
Even: 30 Sit-Ups

 

2/17

Warm-up

-Burnger warm-up w/ snatch grip x10
-10yd Walking butt kicks
-10yd Side lunges
-5yd Heel raises
-5yd Toe walks
-10yd High kicks
-30s Calf stretch
-5yd Inchworm to down dog w/ push-up
-10yd High knee march
-10yd High knee bound

Strength/Skill

Rowing
100m, 300m, 500m, 300m, 100m
with 1 min rest in between

WOD

FOR TIME
75 DU
25 Thrusters (95/65)
25 KB swing (55/35)
3 Rope Climbs
25 SDLHP (95/65)
25 Box Jumps (24/20)
75 DU

 

2/18

 

WOD

DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

WODs for 2/6-2/11

2/6

Warm-up
-Row 300
-10 Multi position squat
-15yd Alternating butt kick pull to hi kick
-15yd Samson
-15yd Side lunge
-2x20s Plank hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

Front Squat
3×8 @65%

Superset:
Double KB “Z” Press
Straight Leg Deadlift
3×12 (35/20)

WOD

AMRAP 10

-3 muscle ups

-30 abmat sit ups

 

2/7

Warm-up
-10 g/h Bridges
-5 Single leg g/h bridge/ leg
-10 Hip thrusters on bench
-15yd Inchworm w/ push into down dog and calf stretch
-10 Pass thru pvc
-External rotation stretch
-10 Strict press
-Band shoulder distraction (lat stretch)
-Band cross arm body stretch/ distraction
-20s Pigeon stretch
-10 Kneeling hip hinge to squat land

Strength/Skill

Kipping
-on bar
-on rings (MU & dip)
-in handstand*

WOD

5 RFT
-5 HSPU
-5 Pull ups
-5 Hang squat snatch (135/95/65)

 

2/8

Warm-up
-10 Push up with plus
-5 Strict pull ups
-10 Ring row squeezes
-10 D2 shoulder flexion light metal plate
-20s Chest stretch
-30s Band cross arm shoulder distraction
-10 Light band pull apart palm up
-15yd Walking quad stretch
-15yd WAlking high knee stretch

Strength/Skill

EMOM 12
Minute 1: 20 R Side plank hip thrusts
Minute 2: 20 L Side plank hip thrusts
Minute 3: 20 V-ups
Minute 4: 30sec Weighted Plank (45/25/15)

WOD

For time
30 T2B
30 KB swing (55/35/25)
30 Slam ball Squats w/ball on shoulder (50/40) (35/25)
30 Single arm KB OHS (55/35/25)
30 Pushups
30 Box jumps (24/20/18)
30 Wall ball (20/16) (14/12)
30 Cal row

 

2/9

Warm-up

-Row 200
-10 Multi position squat
-15 yd Alternating butt kick pull to hi kick
-5 STrict pull up
-30s Lat stretch
-2x10s Hollow body hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

Muscle ups and Peg board play!

WOD

Tabata Up Yours: 22min

For max reps:
Deadlift (135/95/65) 8x [20:10]
-Rest 2 minutes-
Push press (75/55/45) 8x [20:10]
-Rest 2 minutes-
Alternating lunges 8x [20:10]
-Rest 2 minutes-
Ball to shoulder (50/40/35) 8x [20:10]

 

2/10

Warm-up
-2 rds Cindy
-Foam roll lats: 2x20s each: shoulder blade level, & just below thoracic extension foam roll
-Foam roll calf
-10 each Quad “”y, i, t””
-15 yd Samson
-30s Lunge/ runner stretch
-10g/h Bridge
-10 Kneeling hip hinge to squat land”

Strength/Skill

Split Jerk
3, 2, 1, 1, 1 AHAP

WOD

AMRAP 20
1 Bear complex (70% of jerk max)
2 rounds of
– 5 burpees
– 10 ring dips
– 15 GHD sit ups
30 Double unders

 

2/11

WOD

Thompson 10 RFT:
15 ft Rope Climb, 1 ascent
95/65/45 pound Back squat, 29 reps
135/95/65 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

 

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

Prab Singh

Image-1Prab Singh is February’s Hyper CrossFIT’s Athlete of the Month.  Learn more about Prab, the New York native, quick on his feet boxin’, Budget Management Leader and the Hyper CrossFIT athlete we are very proud of.

Hometown:  Forest Hills, Queens, NY

What do you do to pay your bills? I’m active duty Army. I do DoD Budget related management for my Brigade. (i.e. Budget Formulation, Budget Execution, Budget Analysis)

How did you learn about CrossFit and how did you end up in our awesome Box? I moved here in June 2015 and was looking for a place to get back in shape. I just so happened to come across our Box and decided to try it out. I’ve worked out on my own in a traditional Gym, but never really stayed consistent. So, I figured maybe a group/community type place might work for me. I took the Elements course and never looked back.

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The community. The people are awesome. I’ve made some pretty cool friends at this place. The coaches are friendly and keep you moving.

What is your proudest moment/biggest accomplishment since you started? Honestly I think my biggest accomplishment has been getting through a workout without getting nauseous. It sounds pretty minuscule, but I always had issues with pushing myself and stopping, because I felt like throwing up. First time I got through a workout without feeling like that I was like, “Heyyy! This is working!”

What are you still working on to achieve? I’m still trying to do a muscle up. My ultimate goal would be to do a strict muscle up, but that’s long term.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I like boxing. I never actually watched boxing, but I love to train. I’ve wanted to compete for a while now, but I still need some coaching.

What is your favorite WOD or benchmark? I don’t have one. WODs are all different, I like and hate them equally.

If you created a WOD and named it after yourself, what would it be? 

“The Dirty Jersey Devil”

4 RFT
10 Front Rack Lunges (95/65/45)
15 Pull Ups
20 Wall Balls (20/16/12)
25 Push Ups
30 Yard Sled Push (M:35#, W: 0#)

What advice would you offer to someone interested, but intimidated to try CrossFit? Just try it! You never know unless you try, but you have to be consistent. Rome wasn’t built in a day and you’re not going to become a bodybuilder by doing it once or twice. Consistency is the key to success in fitness.