12/19/2017

Warm Up


-10 Multi position squats
-10 Pike push up to pike plus
-10 Prone "Y"
-30s each Frog stretch
-10 G/H bridges with feet on bench
-5 each Single arm ring row
-1 min Foam roll lat
-30s each Lat stretch

Strength/Skill

Snatch Balance 2×3 @65%

OHS 1RM
**20 minutes to complete both lifts

WOD

AMRAP 12


6 Double Push-up Burpees
8 Pull ups
10 Alternating front Rack Lunges (95/65/45)

12/18/2017

Warm Up


– 250 m Row
-2x10s each Plank, side plank hold
– 10 Single leg G/H bridge
-30s each Pigeon stretch
-10 yard Inverted Hamstring stretch
-10 PVC Pass throughs
-5 steps each Burgener
-10 PVC Push press
-30s each Shoulder external rotation stretch
-10 yard Heel raises

Strength/Skill


Snatch Grip DL w/ Power Shrug
3×3 AHAP

Snatch Grip High Pull + Low Hang High Pull
3×3 AHAP

WOD


5 RFT
2 Wall Walks
20 Ball Slams (40/35/15)
Then
100 DU

WODs for 12/18/17-12/23/17

 

12/18

Warm-up

-row 250
-2x10s each plank, side plank hold
– 10 single leg g/ h bridge
-30s each pigeon stretch
-10 yard inverted h/s
-10 pass thru pvc
-5 steps each burgener
-10 push press pvc
-30s each shoulder external rotation stretch
-10 yard heel raises

Strength/Skill

Snatch Grip DL w/ Power Shrug
3×3 AHAP

Snatch Grip High Pull + Low Hang High Pull
3×3 AHAP

WOD

5 RFT
2 Wall Walks
20 Ball Slams (40/35/15)
Then
100 DU

 

12/19

Warm-up

-10 multi position squats
-10 pike push up to pike plus
-10 prone “y”
-30s each frog stretch
-10g/ h bridges with feet on bench
-5 each single arm ring row
-1 min foam roll lat -30s each lat stretch

Strength/Skill

Snatch Balance 2×3 @65%

OHS 1RM
**20min to comeplete Snatch Blance
and establish OHS 1RM

WOD

AMRAP 12
6 Double Push-up Burpees
8 Pull ups
10 Alternating front Rack Lunges (95/65/45)

 

12/20

Warm-up

-2 rounds Cindy
-30s each lat stretch
-30s each chest stretch
-10 yard walking quad to high kick
-10 yard side lunges
-30s each wrist stretch
-10 yard toe raise walk
-30s each calf stretch

Strength/Skill

4 Rounds
500m row w/ 3 min. rest

WOD

“Fran”
21-15-9
Thruster (95/65/45)
Pull-ups

 

12/21

Warm-up

-10 multi position squat
-2x 10s each hollow and superman hold
-10 hip thrusters
-30s frog stretch
-10 rocks banded hip distraction posterolateral
-10 prone “y”
-10 push up plus only
-10 ring row squeezes
-1 min foam roll lat
-2x30s thoracic extension on foam roll

Strength/Skill

Snatch 1RM

WOD

For Time
50 Wall Balls (20/14/12)
50 Sit ups

 

12/22

Warm-up

-2x10s each side plank
-10g/ h bridges
-30s each lunge stretch
-10 yard inverted h/ s
-30s each windmill stretch
-10 ring rows -5 yard inch worm with pike push up
-10 yard heel raises
-10 yard toe raises
-30s each cross arm body stretch
-30s each calf stretch
-30s cross arm body shoulder stretch

Strength/Skill

Foot Elevated BB RDL
4×8
–superset–
Banded Hip Thrust
4×10

WOD

AMRAP 15
10 yd Handstand walk
20 Ring Dips
30 DU
1 Rope Climb

 

12/23

Strength/Skill

N/A

WOD

“12 DAYS OF CHRISTMAS” For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Deadlifts (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Hand Release Push Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

 

12/16/2017

Warm Up & Mobility

Strength/Skill


Cross Body DB Single Leg RDL 3×6
w/ Reverse DB Lunge x8 per leg
–superset–
Seated Box Jump x6

WOD


"Brehm"
For Time
10 Rope Climbs
20 Back Squats (225/155/105)
30 Handstand Push-Ups
40 cal Row

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. 

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams. 

12/15/2017

Warm Up


10 Pike push up
10 quarter squats
2x10s Hollow hang
10 each Shoulder diagonal pattern light plate
10 each 1/2 Kneel kb press light kb
10 Push up to plus
30s each Chest stretch
10 yard Samson + twist
10 yard Quad stretch

Strength/Skill


20 min to establish Push Press 1 RM

WOD


AMRAP 12
10 KB SDLHP (70/55/35)
20 Abmat Sit ups
10 Push Press (95/65/45)
20 Push ups w/ hands on Barbell

12/14/2017

Warm Up


10 Multi position squats
10 G/H bridges
2x15s Plank and superman hold
30s each Lunge stretch
10 Push up to plus
30s each Lat stretch
30s Chest stretch

Strength/Skill


Clean Complex: 6x

2 Power Shrugs + 2 High Pulls +
1 Power Clean + 1 Squat Clean

WOD


EMOM 24
Minute 1: 5 Power Cleans @ 70% of 1RM
Minute 2: 30 Air Squats
Minute 3: 12 Burpees (scaled 10 Burpees)
Minute 4: 15 Calorie Row (scaled 12 calories)
Minute 5: Rest

12/13/2017

Warm Up


10 Ring rows
10 Multi position squats
10 yard Heel raises
10 yard Toe raises
10 yard Quad to high kicks
30s each Calf stretch
10 Push up to plus
30s Chest stretch

Strength/Skill


2500m Row
-250m Sprint
-500m Moderate Pace

 

WOD


5 RFT
5 Modified Manmaker's (35/25/15)
10 Front Squats (95/65/45)
15 Double Unders 

 

12/12/2017

Warm Up


250m Row
10 each Single leg G/H bridges
10 Kneeling hip hinge
10 Prone "y"
30s each Windmill stretch
10 yard Side lunges
10 yard Samson
10 each Shoulder diagonal pattern with light plate

Strength/Skill


Snatch Grip Complex: 6x
2 Deadlifts Power Shrugs + 2 High Pulls +
1 Power Snatch + 1 Squat Snatch

WOD


For Time
10 Box Jumps (30/24/20)
5 Hang Squat Snatch (115/80/55)
15 Box Jump Overs (24/20/18)
5 Hang Power Snatch
20 Prisoner Box Step ups (20/18) (45/35/25)
5 OHS  

Christopher Morrison

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Congratulations to Christopher Morrison who is December’s Athlete of the Month. Read more about who and what continues to influence him when he steps onto the Hyper CrossFIT floor.

Hometown: Hamilton, NJ

What do you do to pay your bills? Hospital Management

How did you learn about CrossFit and how did you end up in our awesome Box?  I would have to say I learned about CrossFit by trying. I saw a sign, was curious and came in for a trial for the New Year’s WOD. I did not know much about it prior to coming into our Box. I saw great people challenging each other to do a great workout. The combination brought me back.

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  There are so many differing and varying athletes with unique strengths and diverse athletic backgrounds. They are coming together to challenge themselves to get stronger through CrossFit. Everyone learns from everyone’s strengths. This helps everyone move forward in their individual training.

What is your proudest moment/biggest accomplishment since you started? Getting a Strict Bar Muscle up.

What are you still working on to achieve?  Getting more efficient in everything whether it be better technique, increasing strength or mobility, or balancing an asymmetry for a particular movement. This is especially true for the Olympic lifts as I had no experience in them prior to CrossFit.

Tell us one random fact about yourself that has nothing to do with CrossFit. I spent a couple of years living connected to a traditional Japanese martial arts dojo. The traditional lessons in technique, movement and philosophy that I learned from an extraordinary Japanese Sensei still influence me today.

What is your favorite WOD or benchmark? Murph definitely.

If you created a WOD and named it after yourself, what would it be? Tough one. I like going hard for challenge, fast, and then having some fun. It would be some variation of the Litvinov training protocol popularized by Dan John- a heavy lift that your have good technicals on and can go hard. An example might be the deadlift (75-85% max) for eight reps or high volume kettlebell swings. This is followed by a 400m fast sprint or 30 yard uphill sprints. You go for a total of three rounds. Sprints should be all out and you should be gasping for air. This would be followed by some work on the gymnastics movements just because I find these fun- a kind of training reward for the previous hard work out. I guess then the name would be HFF. Hard, Fast and then some fun!

What advice would you offer to someone interested, but intimidated to try CrossFit? Its your training. Don’t get overly caught up in what the person next to you is doing or your score on the board. Be humble, don’t worry, and have fun. Everyone struggles with some movement. You will move forward with time and training. Ask a lot of questions. The coaches are great pointing you the right direction you need. Finally, on movements with which you are struggling, go slower and focus on underlying strength, mobility, and technique. Speed will come and you will be smoking the workouts in no time.

Any additional comments you would like to share? Thanks to everyone’s support in helping me get better!

 

 

12/11/2017


Warm Up

1 Round Cindy
2x15s Plank and superman hold
10 G/H bridges
30s each Pigeon stretch
10 Pike push up
10 Scap pull up
30s Lat stretch
10 yard Side lunges
10 yard Heel raises
30s each Calf stretch

Strength/Skill


25 min to establish Back Squat 1RM

WOD


4 RFT
6 Thrusters (95/65/45)
8 Kipping pull ups
10 Wall Balls (20/14/12)