WODs for 8/14/17-8/19/17

8/14

Warm-up

-200m Run
-10 total single leg g/h bridges
-2x15s plank hold
-30s frog stretch
-10 each shoulder diagonal patterns
-10 Ring rows
-10 yard quad
-10 yard inverted hamstring
-2×10 kipping swings

Strength/Skill

Double KB DL + Double KB Clean
+ KB Front Rack Reverse Lunge (per leg)

5 x 7 + 5 + 3

WOD

AMRAP 12
5 Front Squat from the ground (135/95/65)
10 Knee slams (40/25/15)
15 Squat snatch (115/80/55)
20 Slam Ball V-ups (AHAP)

 

8/15

Warm-up

-300m Row
-10 hip thrusters (on bench)
-10 push up plus only to pike push up
-30s shoulder stretch across body
-30s hands clasp behind body stretch
-10 yard heel scoops
-10 yard heel raises
-10 yard side lunges

Strength/Skill

Clean + Jerk
5, 3, 1, 1, 1, 1

WOD

3 RFT
-400m run
-25 Wall balls (20/14/12)

 

8/16

Warm-up

-1 round Cindy
-2×10 s each hollow hold, superman hold
-10 g/ h bridges
-30s each windmill stretch
-30s runner lunge stretch
-5 ring row squeezes

Strength/Skill

4x400m Odd Object Carry

*all athletes must have a different object in hand
*all athletes must switch objects between each 400m

WOD

AOTM – Steve Wenger –
“I Plead Not Guilty”
AMRAP 20
1000m row,
THEN
5 deadlifts (315/225/155)
10 box jumps (24/20/18)
15 kettlebell swings (55/35/20)

 

8/17

Warm-up

-10 push ups
-10 pike push ups
-5 yard inchworm stretches
-10 ring rows
-30s lat stretch
-30s wrist stretch
-10 multi position squats

Strength/Skill

DB Press + DB Push Press + DB Push Jerk

5 x 3 + 5 + 7

–Superset with 1 legless Rope Climb from L-sit–

WOD

7 RFT
-7 Push jerks (155/110/75)
-7 C2B pull ups
-7 MB burpees (20/14)

 

8/18

Warm-up

-run 200 m
-2x15s each side plank hold
-30s pigeon stretch
-10 yard heel scoops
-5 yard push up to plus to inchworm stretch
-5 ring row squeezes
-30s each lat stretch
-30s chicken wing stretch
-30s each chest stretch
-10 each half kneel kb press

Strength/Skill

Single Arm Ring Row
5×10 (per arm)
–superset–
Straight Leg DL
5×15

WOD

OTM for 25 minutes
1: 15 Burpees
2: 15 HRPU
3: 15 SDLHP (75/55/35)
4: 15 Push press (75/55/35)
5: 45yd Bear crawl

 

8/19

Strength/Skill

1 Mile run (10min cap)

WOD

“ONE BAR, THREE GIRLS” 21-15-9 Reps for Time
Thrusters (135 lbs/95 lbs)
Pull-Ups
Squat Cleans (135 lbs/95 lbs)
Ring Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups

WODs for 8/7/17-8/12/17

8/7

Warm-up

-300m Run
10 Pike pushes
-10 Multiposition squats
-2x10s Hollow hold
-30s Frog stretch
-10yd Walking quad
-30s Cross arm body shoulder stretch
-30s Wrist stretch
-30s Lat stretch

Strength/Skill

KB Farmers Carry For Distance (70/55/35)

WOD

“Karl Joseph”
21-30-21-15-30-15-9-30-9 Reps for Time
Push Presses (135/95/65)
30 Box Jumps
Overhead Squats (135/95/65)

*20 min time cap

555 Fitness Firefighter Hero WOD: This workout is dedicated to Karl Joseph, FDNY, Engine 207, who was killed on September 11, 2001.

Karl Joseph was a “probie,” a probationary firefighter, at Engine Company 207 in downtown Brooklyn after joining the department in October 2000. The senior guys played pranks on him but he took it well. “When you’re a probie, you really can’t respond back to the veterans,” said Michael Beehler, a firefighter who went through the fire academy with Mr. Joseph and worked with him at 207. “Karl had a way of shrugging off the ribbing. He had a great smile and a great laugh,” Mr. Beehler said. “As far as the job, he was top-notch.”

Mr. Joseph would have turned 26 on Nov. 5. He was a native of Haiti. His parents fled the chaotic country with their nine children to stake their claim in America, said Lucy Bouciquot, a family friend. “He liked Haiti,” she said, “but America was his home.”

 

8/8

Warm-up

-200m Run
-10 Glute-ham bridges
-15s Hollow and superman hold
-30s Pigeon stretch
-10yd Side lunges
-10 Ring rows
-30s Lat stretch
-30s Wrist stretch

-10 Steps each burgner (including muscle snatch)

Strength/Skill

Snatch
5-3-1-1-1-1-1

WOD

7 min AMRAP
Ascending ladder by 3, starting at 3, of:
Power snatch (115/80)
T2B

 

8/9

Warm-up

-10 Push up plus only to pike push up
-5yd Inch worm stretch
-30s Lat stretch
-10 Leg swings per side with rotations
-10 Multi position squats
-10yd Quad stretch
-10yd Heel scoops
-10yd Heel raises

Strength/Skill

Strict Press
1×10
Push Press
8-6-4-2 AHAP

Front Squat
10-8-6-4-2 AHAP

WOD

For Time:

Cash in 400m run

10-9-8-7-6-5-4-3-2-1
Thrusters (95/65/45)
Pull ups

Cash out 400m run

 

8/10

Warm-up

-200m Run
-2x10s Hollow hold
-10g/ h Bridges
-30s Windmill stretch
-10yd Inverted hamstring
-10yd Walking quad to high kick
-10yd High knee pull
-5yd Pike push to inch worm stretches
-30s Chest stretch
-30s Chicken wing stretch

Strength/Skill

5RM Deadlift For Load: 20min Cap

WOD

On a 20 min running clock
10 min EMOM
-2 squat cleans & jerks@ 70/75%
*2 min rest
5 min EMOM
-20 air squats
*1 min rest
2 min Every 30 sec.
-10 push ups

 

8/11

Warm-up

-10 PVC pass-throughs
-10 PVC strict press’s
-7 PVC push press’s
-30s External rotation stretch w/ pvc
-10yd Heel raise walks
-10 Leg swings per side
-30s Calf stretch
-5 Pull ups
-30s Lat stretch
-10yd Walking quad
-10yd High knee pull
-5 Quarter squat to jump to split land

Strength/Skill

Jerk
3 @50%; 3 @60% 2 @70% 2 @80%

WOD

2 Rounds for Time
400m run
4 DB man makers (55/35/20)
6 Dball squat throws (push forward from chest) (50/40/35)
8 HSPU
10 DB snatches (55/35/20)
12 OH walking lunges w/ Dball (50/40/35)
14 Burpee box jump on and overs
16 pistols
18 Dball cleans
20 ab-mat situps

 

8/12

WOD

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:

Wall-ball (20/14/12)
Sumo deadlift high-pull (75/55/35)
Box Jump (20/18)
Push-press (75/55/35)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
The score is the total of the weakest scores from the five stations.

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.

WODs for 7/24/17-7/29/17

7/24
Warm-up
-2 rounds Cindy
-2x10s hollow hang
-30s each chest stretch
-30s each lat stretch
-10 each (forward/ side) leg swings
-10 yard walking quad
-5 yard push up plus only to inchworm stretches
-5 ring row squeezes
Strength/Skill
Single Arm DB or KB Bench Press
3×10
–superset–
BB Rows
3×15
WOD
“”The Quick and the Dead””
For Time
3-9-15-21-15-9-3
Deadlifts (205/145)
Box Jumps (24/20)

7/25
Warm-up
-row 300m
-10 yard side lunges
-10 yard samson
-10 g/h bridges
-10 yard walking quad
-10 each heel and toe raises
-7 HRPU to push up plus
-10 each Diagonal pattern w/ light plate
Strength/Skill
DU Practice
WOD
Partner AMRAP 20
50 double unders
40 goblet squats (M 70/55) (W 45/35))
30 KB swings
20 burpees
100m deadball run together but with one ball, passing ball as needed (AHAP)

7/26
Warm-up
-10 ring row squeezes
-1 min FR lat
-10 total single leg g/h bridges
-30s each quadruped butt stretch
-10 hollow rocks
-2x10s up dog stretch
-30s each lat stretch
-30s each wrist stretch
-30s thoracic ext
-5hip hinge to power jump
Strength/Skill
Snatch Ladder: 11min Time Cap
10 Snatches (75/55), by 2:00
8 Snatches (95/65), by 4:00
6 Snatches (105/75), by 6:00
4 Snatches (135/95), by 8:00
2 Snatches (155/105), by 11:00
WOD
4 RFT
10yd Front rack waling lunges (95/65/45)
16 T2B
10yd Barbell Overhead carry
16 Floor Wipers

7/27
Warm-up
-10 ring rows
-30s each lat stretch
-5 ring row squeeze
-2x10s each alternating hollow hold, superman hold
-10 pike push up
-10 total skater squat
-10yard samson stretch
-30s cross arm body stretch
-10yard walking quad
-30s each chest stretch
Strength/Skill
Pull-up Technique & Modification
-Strict
-Kipping
-Butterfly
WOD
AMRAP 20
5 HSPU
10 OHS (135/95/65)
15 Strict Pull ups
10 Push Press
15 Front Squat
20 Ring rows
15 yard Handstand walk (mod: 30 yd bear crawl)
20 Alt.Pistols
25 cal Row

7/28
Warm-up
-run 200m
-1 min FR quad
-10 ring rows
-5 yard push up to inchworm
-30s each chest stretch
-5 each single leg bridges
-10 yard heel raise walk
-10 yard butt kick pull to high kick
Strength/Skill
5×300 row w/ 60 rest
WOD
21-15-9 KBS (55/45/35), wall balls (20/16/14), DU

7/29
Strength/Skill
Power Clean
5, 3, 1, 1, 1
WOD
“”Nasty Girls””
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lbs)

WODs for 7/17/17-7/22/17

7/17

Warm-up

-200 m Run
-5 each single leg bridge
-5 kneeling hip hinge
-15s each plank and superman hold
-10 yard heel scoop
-10 yard quad
-10 each quad “y”
-2x30s thoracic extension seated
-10 squat to power jump

Strength/Skill

Deadlift
4×8 @ 65%
–superset–
3 Consecutive Broad Jumps

WOD

12-9-6-3
Power Snatch(95/65/45)
T2B
OHS
T2B

 

7/18

Warm-up

-10 multi position squat
-10 each leg swings (forward/ side)
-10 total skater squat
-15s quad butt stretch
-10 push up to plus
-30s each cross arm body stretch
-30s each chicken wing stretch
-15s each wrist stretch (flex/ extension)

Strength/Skill

BB Bulgarian Split Squats
3×6
–superset–
Russian KB Swing
3×8 AHAP

WOD

5 RFT
1 Legless rope climb
10 Push press (135/95/65)
max attempts of DU (or attempt DU for 30 sec. then 30 singles).score = total # of DU

 

7/19

Warm-up

Coach lead warm-up

Strength/Skill

3×3 Sled push & pull with rope. Increasing # per set

WOD

For time:
800m Run
50 Air squats
25 Deficit pushup (45# plate)
400m Run
30 Alternating dumbbell snatch (55/35/25)
15 V-ups

 

7/20

Warm-up

Coach lead warm-up

Strength/Skill

EMOM 10
Odd: 1 High Hang Power Shrug +
1 Low Hang High Pull + 1 Power Clean
@50%

Even: 1 Squat Clean +
1 Push Press + 1 Jerk
@50%

WOD

“The Best Part of Waking Up”
AMRAP 20
200m Run
5 Squat cleans @ (185/135/95)
10 Pull ups
200m run
15 Burpees
30 DU

 

7/21

Warm-up

Coach lead warm-up

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

7/22

Warm-up

Coach lead warm-up

Strength/Skill

Peg Board Play
&
HSPU/Walk Practice

WOD

3 RFT
10 HSPU
5 Thrusters (135/95/65)
300m row
10 Ring rows
5 SDLHP
200m Run

 

WODs 7/10/17-7/15/17

7/10

Warm-up

-200m row
-10 G/H bridges
-10 yard Samson stretch
-10 yard Inverted hamstring
-10 Push up w/plus to pike push up
-10 yard Toe walks
-30s each Calf stretch
-10 total Skater squat

Strength/Skill

Dumbbell Box Step Down
3×6 AHAP

BB Hip Thrust
3×12 AHAP

WOD

Cash In: 400m run
Then 4 RFT
16 OHS w/plate (25/15/10)
80 Single Unders
16 G2OH w/slam ball (45/30/20)
8 Push ups with feet on slam ball
Then
400m cash out

 

7/11

Warm-up

-10 each leg swings (forward, side, internal and external rotation)
-10 Multi position squats
-7 Ring rows squeezes
-2x15s Hollow hold
-30s each Pigeon
-10 yard Side lunges
-10 yard Walking quad
-10 Kneeling hip hinge

Strength/Skill

Back Squat
5 @50%
5 @55%
5 @60%
5 @65%
5 @70%

WOD

21-15-9
Back squats (165/115/85)
Box jump overs (24/20/18)

 

7/12

Warm-up

-200m run
-10 Ring row
-1 min each foam roll lat
-30s each lat stretch
-10 Pike push
-10 yard Side lunges
-10 Hip thruster on bench
-30s each Windmill stretch
-30s Thoracic ext stretch

Strength/Skill

Complex:
3 Strict Press + 2 Push Press + 1 Jerk
AHAP x5

WOD

3 RFT
500m row
12 Hang squat snatches (115/85/65)
12 Pull ups

 

7/13

Warm-up

-10 Push up w/plus
-10 each Diagonal pattern w/small plate
-30s Band shoulder distraction
-5 each single leg bridge
-15s each superman and hollow hold
-10 multi position squat
-10 yard walking quad
-10 yard heel scoops
-30s chest stretch

Strength/Skill

Skin the cat

WOD

“Scotty”
11 min AMRAP
5 Deadlifts M-(315/275/155), W-(210/185/105)
18 Wall-ball shots M-(20/16/14), W-(14/12/10)
17 Burpees over bar (beginners= just burpees)

 

7/14

Warm-up

-10 push up plus only
-10 each quad “y”
-3 each shoulder RAIL
-30s each lunge stretch
-10 yard Samson
-10 yard butt kick
-30s each calf stretch
-5 ring row squeeze hold

Strength/Skill

Thruster
6, 6, 4, 4, 2 AHAP

WOD

8 min AMRAP
2, 4, 6, 8 …
Pistols
Power cleans (135/95/65)
Bar muscle ups (scaling options: jumping, banded, dip/C2B keep rep #s the same 2 bar MU = 2 dips + 2 C2B)

 

 

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!

WODs for 7/3/17-7/8/17

7/3

Warm-Up

-200 m Run
-10 G/H bridges
-15 sec Plank hold
-15 sec Superman hold
-5 Push up to plus to inch worm stretches
-10 yard Heel scoops
-10 yard Samson stretch
-30 sec Cross arm body stretch
-30 sec Chicken wing stretch
-10 Air squats

Strength/Skill
1. BB Straight Leg DL
3×10
2. GHD Sit-Ups
3×20
3. HSPU Hold
3x30sec

WOD

For Time
100 cal Row
80 KB swing (55/35/20)
60 Push ups
40 T2B
20 Power Snatches (95/65/45)

 

7/4

Warm-Up

-7 Ring row squeezes
-10 Air squats
-10 yard Heel scoops
-10 yard Walking quad
-10 yard Toe walks
-8 HRPU
-30 sec Lat stretch
-30 sec Chest stretch

Strength/Skill

N/A

WOD

3- Parts of the Constitution= Rounds For Time

7- Month= 7 C2B pull ups
4- Day= 400 m run
17- Year= 17 bar facing burpees
76- Year= 76 DU
56- Delegates that signed= 56 Air squats
13- States in the Union= 13 Thrusters (115/80/55)

 

7/5

Warm-Up

-10 Hip thruster on bench
-2×30 sec seated Thoracic extension
-10 each Quad “Y”
-10 Push up plus
-10 Ring row squeeze
-30 sec Lat stretch
-10 yard Samson stretch
-2×10 sec Hollow hold

Strength/Skill

EMOM 10
-1’&6: 30 Rotational MB Scoop Toss (20/14)
-2’&7′: 30 sec Hollow Hold
-3’&8′: 30 Knee Tucks
-4’&9′: 30 MB Russian Twists
-5’&10′:30 Plank to Push-ups

WOD

Set 1
3 Rounds
6 Snatches (95/65)
6 OHS

Set 2
3 Rounds
4 Snatches (115/85)
4 OHS

Set 3
3 Rounds
2 Snatches (145/105)
2 OHS

*After each set change weights and complete 15 pushups with hands on barbell

 

7/6

Warm-Up

-10 Push up w/plus
-5 yard Inch worm
-5 yard Side lunges
-10 yard Samson stretch
-2×10 sec Hollow hold
-5 each Single leg bridge
-2×10 mod Skin the cat stretch
-30 sec Chest stretch
-10 yard Heel scoops

Strength/Skill

KB Push Press
3x AHAP til failure (min 4 reps)
–superset–
KB Front Rack Lunges
3×10 each leg

WOD

4 RFT
10 Power Cleans (155/105/75)
10 Ring Dips
20 Abmat Sit ups
200 m run

 

7/7

Warm-Up

-10 Air squat
-10 Hip thruster
-10 Pike push up
-5 yard Inch worm stretch
-2×10 sec each Plank and side plank hold
-10 yard Walking quad
-10 yard Butt kick march
-10 yard Heel scoops
-30 sec each Cross arm body stretch

Strength/Skill

For Load: 20 min Time Cap
1 DL + 1 Hang Squat Clean + 1 Squat Clean

WOD

EMOM 12
Even min: 25 Wall balls (20/14/12)
Odd: 15 Burpees

 

7/8

WOD

“Roy”
5 Rounds For Time
15 Deadlift (225/155 lbs)
20 Box Jumps (24/20 in)
25 Pull-Ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

WODs for 6/26/17-7/1/17

6/26

Warm-Up

-10 G/H bridges
-30 sec each Windmill stretch
-10 Total single leg bridge
-30 sec each Glute stretch
-10 Pike push up
-30 sec Thoracic extension seated
-10 yard Heel raise
-5 yard Inch worm stretches
-10 yard Quad stretch

Strength/Skill

Snatch Grip DL
1×10 @50%
Snatch Grip Low Hang Power Shrug
1×8 @50%
Snatch Grip Low Hang High Pull
1×6 @50%
Power Snatch
1×4 @65%

WOD

For Time: 25min Time cap

“Isabel”
30 Snatches @135/95
**3 min rest**

–Then–
4 RFT
200 m run
15 Bar facing burpees
10 Front squats

 

6/27

Warm-Up

-200 m Run
-5 Pike push up
-5 Push up w/plus
-30 sec each chicken wing stretch
-10 yard Quad stretch
-10 each leg swings
-10 yard Samson stretch
-10 yard Heel raises

Strength/Skill

Strict Press
2×8 @65%

Push Press
2×6@70%

Jerk
2×4 @70%

WOD

5 RFT
25 T2B
50 DU
15/13/11/9/7 Cleans
1st round 15 reps @ 45/35 empty bar
2nd round 13 reps @ 75/55 (+30/20)
3rd round 11 reps @ 95/65 (+20/10)
4th round 9 reps @ 125/85 (+30/20)
5th round 7 reps @ 145/95 (+20/10)

 

6/28

Warm-Up

-10 Quarter squat
-10yd Samson stretch
-30sec Lunge stretch
-10yd Quad stretch
-5 Ring row squeezes
30sec Lat stretch
-10 Box step ups

Strength/Skill

Front Rack Lunges
3×8 @(95#/65#)
–superset–
BB Rows
3×10

WOD

3 RFT
18-12-6 Back squats (135/95)
9-6-3 Bar MU

 

6/29

Warm-Up

-1 Round of Cindy
-10yd quad stretch
-5yd Inch worm stretches
-10yd Samson stretch
-30s Lat stretch
-10 D1/D2 pattern w/ small metal plate
-10yd Butt kick march
-30s Cross arm body stretch

Strength/Skill

n/a

WOD

For Time
300 m row
20 Sit ups
15 Slam ball squat cleans (45/30/20)
300 m row
20 DB Box step ups (55/35/25) (20″/18″)
15 HRPU
300 m row
20 Slam balls (45/30/20)
15 V-ups
300 m row
20 Alt. DB snatches (55/35/25)
15 Burpee box jumps (20″/18″)

 

6/30

Warm-Up

-10 Single leg bridges
-10yd Butt kick march
-30s Windmill stretch
-15s Plank hold
-15s Superman hold
-10yd Heel scoops
-10yd Alternating quad stretch
-10 Ring row squeezes
-30s Clasp hand behind back stretch
-30s Lat stretch

Strength/Skill

Deadlift
5×5 @80%

WOD

12 min AMRAP
12 Wall Balls (20/16/14)
6 Pull Ups
12 Thrusters (M-135/115/95 : W- 95/85/65)
6 SDHP

 

7/1

Strength/Skill

Partnered row
2000 m total (switch every 250m)

WOD

For Time:

15-12-9
DL @2x BW
Shoulder press @3/4 BW


Scaled weights
Men DL 345/155
Men SP- 135/75
Women DL 225/105
Women SP 65/45

WODs for 6/19/17-6/24/17

6/19

Warm-Up

200 m Run
-10 yard Toe walks
-5 yard Push up to plus to inch worm stretches
-10 G/H bridges
-15 sec Plank hold
-15 sec Superman hold
-30s each Pigeon stretch
-10 yard Samson stretch
-10 yard Quad stretch
-30 sec each Lat stretch
-10 Squat jump to squat land

Strength/Skill

N/A

WOD

Cash In: 75 DU
3 min AMRAP x3
4 Power cleans (Round 1@ 95/65/45)
(Round 2 @ 115/85/65) (Round 3 @145/105/75)
8 T2B
12 Push ups
1′ rest after each AMRAP
Cash Out: 75 Burpees (7 min time cap for cash out)

 

6/20

Warm-Up

-2 rounds Cindy
-30 sec each Lat stretch
-30 sec each Chest stretch
-10 yard Quad stretch
-10 yard Heel scoops
-10 yard Samson stretcg
-10 yard Toe walks
-30 sec each Calf stretch
-5 each Skater squat w/ rings
-30 sec mod Skin cat stretch w/rings

Strength/Skill

800 m Run
10 Abmat sit-ups
400 m Run
20 Abmat sit-up
200 m Run
30 Abmat sit-ups
100 m Run
40 Abmat sit-ups

WOD

10 RFT
1 Rope climb
3 Clusters (95/65/45)
5 Ring dip
7 Box jumps (as high as possible)

 

6/21

Warm-Up

-10 Pike push ups
-10 each Skater squat
-2×15 sec Hollow hold
-30 sec each Pigeon stretch
-10 each Single leg bridge
-30 sec each seated glute stretch
-10 yard Heel scoops
-30 sec each Calf stretch

Strength/Skill

12′ EMOM Clean Complex:
1′- 3 High hang squat cleans @185/135/95
2′- 3 Low hang squat clean @165/115/85
3′- 3 Squat clean @ 135/95/65

WOD

12′ AMRAP
20 Alternating Pistols
15 yard Handstand walk
200 m run

 

6/22

Warm-Up

-10 Multi position squats
-15 sec Plank hold
-15 sec Superman hold
-10 yard Quad stretch
-10 yard Inverted hamstring
-10 Hip thrusters on bench
-30 sec each Windmill stretch
-5 Push up to plus to down dog stretch
-30 sec each Lunge stretch
-30 sec each Cross arm body shoulder stretch

Strength/Skill

Plated single leg box squats
-3×8 AHAP
–superset–
BB Hip Thrusts
-3×12 AHAP

WOD

21-15-9
Burpee pull ups
Wall ball (AHAP)

 

6/23

Warm-Up

-2x10s hollow hold
-10 yard lunges
-10 push up w/ plus
-5 each single leg bridge
-10 ring row squeezes
-10 total skater squat
-30s each chest stretch
-10 yard quad
-10 yard inverted hamstring
-10 each leg swings (forward and side)

Strength/Skill

Bench Press 3×5 @85%
–superset–
Ring push-ups 3×7

WOD

5 RFT
-5 Deadlifts (185/135/115)
-10 KB swings (55/35)
-15 Hollow Rocks
-5 Evil wheels

 

6/24

Strength/Skill

PVC Bouncy Bar OHS
2×10

 

Technique Work: Pull-up variations
-kipping
-butterfly

WOD

“”Josh””
For Time
21 Overhead Squats (95/65/45)
42 Pull-Ups
15 Overhead Squats (95/65/45)
30 Pull-Ups
9 Overhead Squats (95/65/45)
18 Pull-Ups