Stephen Wenger

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Stephen Wenger is August’s Athlete of the Month.  Read more about the Burlington Native who is always the first to show up to every 5:30AM class at 5AM. He takes the time before the others arrive to do his morning ritual of stretches that will get him primed and ready for the workout of the day (WOD). Read more about Stephen below who shares that anyone can do CrossFit even if you have certain limitations and restrictions. Modification of movements can always help you through any and every WOD.

Hometown: Burlington, NJ

What do you do to pay your bills?  Attorney

How did you learn about CrossFit and how did you end up in our awesome Box?  I had read about Crossfit online and began doing some workouts from the Crossfit site at the gym. I did the Elements classes from a Groupon ad at the Willingboro location, but at the time I couldn’t get the class times to work. After retiring from the police department I had a more flexible schedule and joined the Burlington location.

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  I enjoy the people. Everyone is so friendly. You get to know everyone and get concerned when they aren’t there. It was nice doing a competition and have some of the members show up to cheer you on.

What is your proudest moment/biggest accomplishment since you started?  Handstand push ups. It took me a long time to be able to get upside down.

What are you still working on to achieve? Muscle ups. Just one please.

Tell us one random fact about yourself that has nothing to do with CrossFit. I play bagpipes with the Camden County Emerald Society Pipes and Drums. Our mission is to honor those that have made the ultimate sacrifice.

What is your favorite WOD or benchmark?  I like the Isabel or Grace, because they are just lifting. I have to be careful. Because of my knees, many movements are painful.

If you created a WOD and named it after yourself, what would it be? Call it “I Plead Not Guilty.” I like AMRAPS. Something with a row buy in and then deadlifts, box jumps and kettlebell swings.

What advice would you offer to someone interested, but intimidated to try CrossFit?  When I talk to people about Crossfit they say they can’t because of certain physical limitations. I tell them that there is always a way to modify the exercise to accommodate the limitation. Jump right in, the water’s fine.

Erin Folger

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Erin Folger is July’s Athlete of the Month. One year ago this month, she walked into our doors and never looked back. Read more about this amazing athlete who proves that CrossFit can be done by anyone – no matter your fitness level or coming back from an injury/surgery.

Hometown: Delanco, NJ

What do you do to pay your bills? Science Teacher

How did you learn about CrossFit and how did you end up in our awesome Box? I really became interested in CrossFit after watching a documentary on Netflix. However, I never thought I’d ever be able to try those workouts that seemed so demanding, because I had trouble with my knee after having ACL surgery. Eventually, I decided to find out more, so I began to look for boxes nearby. Hyper CrossFIT stood out above the rest, because of the emphasis on modifying workouts to keep members injury-free. I thought that was the perfect philosophy for someone like me coming back from a serious injury…and I was right!

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The first thing I noticed at Hyper was how friendly and welcoming everyone was, coaches and athletes. I felt comfortable right away, and a year later, the gym feels like home. I especially love how the coaches don’t hesitate to jump right in and workout right beside you. I never have to workout alone.

What is your proudest moment/biggest accomplishment since you started? Since I hurt my knee, I’ve struggled to get back into shape and to feel like myself again. I would rush into working out, overdue it, and get hurt again. It was a never-ending cycle. Since joining Hyper, I’m most proud of how I approached returning to exercise–being patient, modifying movements, and taking care of my body. That accomplishment is very meaningful to me. And I have my coaches to thank for that, as well.

What are you still working on to achieve? I want to be as strong as Coach Kim! I don’t think that’s possible though, so I’ll settle for getting handstand walks and muscle-ups.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I have six fake teeth.

What is your favorite WOD or benchmark? So far, I think my favorite is DT. Murph was a memorable one, too. But I haven’t been CrossFitting that long, so there are a lot that I haven’t tried yet.

If you created a WOD and named it after yourself, what would it be? That’s a hard question. I like long workouts, so maybe a long AMRAP. It would probably include running, squat cleans, pull-ups, double unders, and burpees. I would name it “The Best Part of Waking Up” (my last name is Folger).

What advice would you offer to someone interested, but intimidated to try CrossFit?  ANYONE can do it! You just need to be willing to try. Hyper is the perfect place to start, because the coaches are willing to modify any workout to meet your needs and make sure you stay healthy enough to come back again and again. And once you start, you won’t want to stop!

Any additional comments you would like to share? Thank you to the Hyper coaches for their support and to the Hyper members for welcoming me with open arms!

Arun Janakiraman

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Arun Janakiraman is June’s Athlete of the Month.  Learn more about why we have chosen Doctor J – Hyper CrossFIT’s resident Doctor who loves a great Chipper! – as this month’s Hyper CrossFIT athlete.

Hometown: Hollidaysburg, PA and now Philly

What do you do to pay your bills? Physician

How did you learn about CrossFit and how did you end up in our awesome Box?  Like many other CrossFit athletes, I had been part of a traditional gym or worked out on my own. After sometime, the motivation to do a work out independently begins to wane. I knew some type of group class would keep me motivated, but I couldn’t find anything that really interested me.
In 2014 a good friend of mine joined CrossFit and soon after he urged me. For various reasons, I couldn’t do it. (Looking back at it, those were of excuses!) In late 2015, I heard about Hyper CrossFIT and its proximity to my office. After about a month or so of putting it off, I walked into Hyper, met Yolanda and told her that I wanted to join. She offered me an intro class, which I declined and signed up on the spot. It’s the best decision I made.

What do you like most about being a FIT member (Hyper CrossFIT Athlete)? I was drawn in by the workouts, but I keep coming back, because of the other members! I’m sure the WODs at all CrossFit boxes are great, but I really enjoy the camaraderie that we have at Hyper. This is the first time I’ve ever become friends with people at the gym. Whether you’re doing the Rx workout or a scaled version everyone is so supportive and cheering you on to keep pushing. Coming to Hyper is what I do to de-stress from the day. Everyone at Hyper is here to get a good a workout and have fun at the same time. It’s the best combination and environment to achieve fitness goals.

What is your proudest moment/biggest accomplishment since you started?  This has to be when I nailed my first double-under and then hit a few in a row! I took a victory lap inside the Box. Everyone was laughing at me, but I was really that excited that I achieved something that eluded me for so long. Now if I could just do them consistently…

What are you still working on to achieve?  Honestly, a little bit of everything! I would like to be able to do any 21-15-9 WOD completely unbroken with my only rest being between exercises/movements.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I love to travel and I try to go somewhere every chance I get. I have been fortunate to travel over 35 states and 30 countries. I would like to make it Australia, Indonesia, and South Africa someday.

What is your favorite WOD or benchmark? There is no WOD that is my favorite during the actual workout. They’re all equally brutal. With that said, I really enjoyed “Death by Thrusters” and of course all of the “Athlete of the Month” WODs. I think I push myself a little more than usual during those workouts, because I don’t want to disappoint the featured athlete.

If you created a WOD and named it after yourself, what would it be?  The WOD would be called “Doctor’s Orders” and it would be either Rounds For Time or a chipper. There would be sled pull/push, squat cleans, wall ball shots, box jumps, hand stand push-ups, and maybe cash out with some wind sprints. Is that too much for one workout?

What advice would you offer to someone interested, but intimidated to try CrossFit?  If you’ve decided that you are interested in CrossFit then you’ve taken the hardest step. Don’t believe what you see on television. You don’t have to have a certain level of fitness to start. Everything will be modified based on your current abilities. CrossFit is nothing more than doing a boatload of squats while lifting weights, throw in some jumping and running and do it all at max effort. In all seriousness though, if you want to try, it will only take one hour of your time. For as much as we do for others daily, one hour to look after yourself is not a huge commitment. You’ll walk away feeling better about yourself and enriched by the people you’ve met. Be careful though, it’s addicting!

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.

WODs for 1/30-2/4

1/30

Mobility

-300m Row
-10 Multi position squat
-15 yd Alternating butt kick pull to hi kick
-15 yd Samson stretch
-15 yd Side lunge
-2x20s Slank 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

20min to find Back Squat 1RM

WOD

3 RFT
800 m run
50 Air squats

 

1/31

Mobility

-10 g/h bridges
-5 Single leg g/h bridge/ leg
-10 Hip thrusters on bench
-15 yd 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

20min to find Clean and Jerk 1RM

WOD

Death By Ball Slam (12 Minute cap)
1 Min = 5 Ball Slams (35/25/20)
2 Min = 6 Ball Slams
* If you fail to get all slam balls you are doing in that particular minute you cut the reps in half and begin counting up again. For example if I am at 12 Ball Slams and don’t make it, The next minute I will do 6 Ball Slams and continue on from 6

 

2/1

Mobility

-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

20 min to find Bench Press 1RM

WOD

WORKOUT 12.3
MEN
18 min. AMRAP
15 Box jumps (24/20)
12 Push press (115/85)
9 T2B
WOMEN
18 min. AMRAP
15 Box jumps (20/18)
12 Push press (75/55)
9 T2B

 

2/2

Mobility

-Row 200
-10 Multi position squat
-15yd Alternating butt kick pull to hi kick
-5 Strict pull ups
-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

20min to find Front Squat 1RM

WOD

5 RFT
-10 yd Handstand walk
-8 Hang power cleans @ 50% of 1RM clean,
-6 Muscle ups

 

2/3

Mobility

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

Strength/Skill

20 min to find Snatch 1RM

WOD

EMOM 25
Minute 1: 5 Deadlifts @ 70% of 1RM
Minute 2: 50 Double Unders (scaled 30 DU/90 singles)
Minute 3: 12 Burpees (scaled 10 Burpees)
Minute 4: 15 Calorie Row (scaled 12 calories)
Minute 5: Rest

2/4

 

WOD: Jorge
WOD Type: For Time
30 GHD sit-ups
15 squat cleans 155/110/75
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

WODs for 1/23/17-1/28/17

1/23

Warm-up

-250m Row
-Foam roll quad
-15yd Walking quad stretch
-15yd Side lunges
-15yd Heel scoops
-20sec Chest stretch
-10 Push up plus
-15yd Samson stretch
-20sec Pigeon stretch
-10 Multi position squat

Strength/Skill

Back Squat
-1×10 @60%; 1×10 @70% 3×6 @85%

Clean & Power Jerk (complex)
-1×5 @60%; 1×5 @70% 3×3+1 @85%

Clean Pull from below the knee
-2×5 @95%

Bench Press
-1×10 @70%; 3×6 @85%

WOD

3 RFT
-50 DU
-10 Good mornings (65/45/35)

 

1/24

Warm-up

-10 PVC pass-throughs
-Burner warmup w/ snatch balance 5x each step
-10 Push press w/ PVC
-15yd Samsom stretch w/ twist
-15sec Plank x2
-20sec Frog stretch
-Thoracic extension foam roll
-Quad ‘Y’ stretch
-10 PVC OHS w/ Sotts press

Strength/Skill

Front Squat
-1×5 @65%; 1×5 @75%; 1×5 @85%; 2×3 @95%

Snatch Grip Shrugs
-2×10 @95%

Hang Snatch+Snatch (complex)
-1×2 @60%; 1×2 @70%; 3×2 @85%

WOD

10 min AMRAP
-8 HSPU
-10 Box jump (30/24/20),
-12 cal row

 

1/25

Warm-up

-2 Rounds of Cindy
-20sec Lat stretch
-10 Ring rows w/ squeeze
-20sec Chest stretch
-15yd Inchworm to down dog w/ calf stretch
-Lunge/Runner Stretch
-15yd Walking quad stretch
-15yd High knee stretch
-15yd Butt kick march
-15yd High knee skp

WOD

Open 14.2
For as long as possible complete in 3 minutes
From 0:00-3:00, 2 rounds of:
-10 OHS (95/65lbs)
-10 C2B Pull Ups
From 3:00-6:00, 2 rounds of:
-12 OHS (95/65lbs)
-12 C2B Pull ups
From 6:00-9:00, 2 rounds of:
-14 OHS (95/65lbs)
-14 C2B Pull ups
Follow the pattern until you fail to complete both rounds.
Scaled: use an empty bar or a PVC pipe for OHS, C2B can be done jumping with bar 4″-6″ above head
Regardless of time, athletes should complete 3 rounds.

*5 min break

10 min EMOM w/ 45 sec of work & 15 sec rest- of 5/10/15yd Suicide Sprints

 

1/26

Warm-up

-15sec Hollow hold x2
-20sec Pigeon stretch
-20sec Frog stretch
-10 Clamshells
-Thoracic extension foam roll
-20sec Lat stretch
-10 PVC Strict press
-10 PVC Push press

Strength/Skill

Back Squat
-5 rep max

Jerk Dips
-2×3 @100%

Jerks
-1×3 @60%; 4×3 @80%

WOD

2 RFT
-40 Abmat sit ups
-30yd KB weighter’s carry (15 yd each arm) Men (55/45), Women (35/20)
-20 Burpees

 

1/27

Warm-up

-15yd Side lunges
-10 Push up plus
-10 PVC Snatch balance
-10 PVC OHS
-10 Sotts press, every two: ohs
-7 S
ingle leg hip thrusters on bench
-Burgener warm up 10x each step

Strength/Skill

Snatch Pull from knee
-2×5 @90%

Snatch
-1×3 @60%; 1×3 @70%; 1×3 @80%; 1×3 @85%;
2×1 @90%

Clean Pull
-2×5 @90%

Clean & Jerk
-1×3 @60%; 3+1 @70%; 3+1 @80%; 3+1 @85%;
2+1 @90%

WOD

12 min AMRAP
-30 Air squats
-15 Deadlift (185/135/95)
-1 Sled push (90/45/25)

 

1/28

WOD

“Holbrook”
10 RFT
-5 Thrusters (115/85/55) beginners should use an empty bar (45/35)
-10 Pull ups
-100 m Sprint
*Rest 1 minute

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

 

WODs for 1/16/17-1/21/17

1/16

Warm-Up

-10 Air squats
-10 Scapular pull ups
-Lat stretch
-7.5yd Walking heel raise
-7.5yd Inchworm with push up to down dog & calf stretch
-15yd Butt kick pull (walking quad stretch)
-10 Good mornings
-2x15s Plank
-Pigeon stretch
-8 Skater squats w/rings

Strength/Skill

Back Squat
-1×10 @60%; 1×10 @70% 3×8 @80%

Clean & Power Jerk (complex)
-1×5 @60%; 1×5 @70% 3×5 @80%

Clean Pull from below the knee
-3×5 @90%

Bench Press
-1×10 @70%; 3×8 @80%

WOD

2000m Row For Time

 

1/17

Warm-Up

-Row 250m
-Foam roll inside of quad
-2x15s Side planks
-Frog stretch
-10 Clamshells w/thin band
-Thoracic extension foam roll
-Lat stretch child pose
-10 Band pull aparts
-6 Quadruped “Y”

Strength/Skill

Front Squat
-1×5 @65%; 1×5 @75%; 1×5@85% 3×4 @90%

Snatch Grip Shrugs
-3×10 @90%

Hang Snatch from above the knee+Snatch (complex)
-1×2 @60%; 1×2 @70%; 4×2 @80%

WOD

12 min. AMRAP

-10 Right Arm dumbbell overhead walking lunges (45/35/20)

-20 Ring rows

-10 Left Arm overhead dumbbell lunges

 

1/18

Warm-Up

-10 Air squats
-10 Leg swings each: front & side
-Cross body shoulder stretch
-“Chicken wing” stretch
-15yd Samson stretch
-2x15s Side plank
-15yd Heel scoops
-15yd Butt kick pull
-15yd High knee pull

 

WOD #1

10 min. AMRAP
5 Deadlift (185/135/95)
1 Rope climb
7 Deadlift
1 Rope climb
9 Deadlift
1 Rope climb
11 Deadlift
1 Rope climb
**Add 2 Deadlifts each round until time elapses.

WOD #2

4 RFT

-20 KBS (55/35/20)

-20 HRPU

-20 Dumbbell squats (55/35/25)
-20 Pull ups

 

 

1/19

Warm-Up

-10 Multi position air squats
-10 Push up plus
-10 Ring row squeeze
-15 yd Butt kick
-15 yd High knee march
– PVC External rotation shoulder stretch
-10 PVC strict press
-10 PVC push press

Strength/Skill

Back Squat
-1×5 @70%; 1×5 @80%; 3×5 @87%

Jerk Dips
-3×4 @95%

Jerks
-1×3 @60%; 3×4 @75%

WOD

21-15-9
T2B
Wall balls (20/14/12)
Dumbbell thrusters (55/35/25)

 

1/20

Warm-Up

-Burgener warm up, snatch grip, include snatch balance, 5x each step
-Foam roll lat
-Lat stretch
-Quad “i” “y” “t” 5x each
-Calf stretch, leg straight + knee bent
-2x15s Plank
-Pigeon stretch
-6 Single leg glute-ham bridges

Strength/Skill

Snatch Pull from knee
-3×5 @85%

Snatch
-1×3 @60%; 1×3 @70%; 1×3 @80%; 2×3 @85%

Clean Pull
-3×5 @80%

Clean & Jerk
-1×3 @60%; 3+1 @70%; 3+1 @80%; 2×3+1 @85%

WOD

Core work
2 Rounds
-40 hollow rocks
-30 abmat situps with legs straight, touching toes
-20 floor wipers
-10 K2E

1/21

WOD

“Ralph”
4 RFT
-8 Deadlifts (250/175/125)
-16 Burpees
-3 Rope climbs
-600m run/750 m row

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.