11/20/2017

Warm Up


-2 Rounds Cindy
-30s Lat stretch
-2x10s Hollow hang
-10 Quad "Y"
-10 yard Side lunges
-10 yard Quad to high kick
-30s each Calf stretch

Strength/Skill

2500m row


Sprint 100m after every 250m

WOD


Tabata Push Press (Dumbbell – weight athlete's choice)
-rest 1 min          
Tabata Air Squat
-rest 1 min-
Tabata Handstand Hold
-rest 1 min-
Tabata Hollow Hold
-rest 1 min-
Tabata Row (meters)

WODs for 11/20/2017-11/26/2017

11/20

Warm-up

-2 rounds Cindy
-30s lat stretch
-2x10s hollow hang
-10 quad “y”
-10 yard side lunges
-10 yard quad to high kick
-30s each calf stretch

Strength/Skill

2500m row
sprint 100m after every 250m

WOD

Tabata Push Press (Dumbbell -weight athlete’s choice)
-rest 1 min-
Tabata Air Squat
-rest 1 min-
Tabata Handstand Hold
-rest 1 min-
Tabata Hollow Hold
-rest 1 min-
Tabata Row (meters)

 

11/21

Warm-up

-250m row
-2x10s each plank and superman hold
-10 yard Samson
-10 yard side lunges
-30s each cross arm body shoulder stretch
-10 yard quad

Strength/Skill

2 Rounds:

25 V-ups
25 MB Twists
25 Hollow Rocks
25 Supermans

WOD

AMRAP 14:
8 Wall balls
4 Back squats (160/115/80)

**add 2 reps to each exercise every round.

 

11/22

Warm-up

-10 g/ h bridges
-10 pike push up
-2x10s each side plank
-30s pigeon stretch
-10 push up to plus
-10 scap pull up
-30s mod skin the car

Strength/Skill

Clean Complex

Hang Clean + Touch and Go Clean & Jerk
+ Touch and go Squat Clean & Jerk

*5 Sets for Load

WOD

For time:
3 Rounds
-10 ring dips
-10 box jumps (24/20/18)

3 rounds
-10 DB power cleans (55/35/25)
-10 DB alt. lunges

3 rounds
-10 burpees
-10 pull ups

 

11/23

Warm-up

Coach Led

Strength/Skill

Mobility

WOD

Thanksgiving with the Girls
For Time:
Helen’s House
-400 m Run
-21 Kettlebell Swings (53/35)
Fran’s House
-15 Thrusters (95/65)
Nancy’s House
-400 m Run
-15 Overhead Squats (95/65)
Angie’s House
-20 Pull-ups
-20 Push-ups
-20 Sit Ups
-20 Air Squats
Grace/Isabel’s House
-20 Ground To Overhead (95/65)
Kelly’s House
-400 m Run
-30 Box Jumps 24/20
-30 Wall Balls 20/14

 

11/24

Warm-up

-10 multi position squat
-1 min foam roll calf
-10 yard heel raises
-10 yard inverted hamstring
-10 yard Samson
-5 yard inch worm stretch to push up plus only
-5 ring row squeezes
-5 kipping ring rows

Strength/Skill

Tabata 8
-L-sit
-Tire Flips
-DU’s
-Hollow Hold

WOD

Death by EMOM
10 slam balls (50/35/25)
5 DL (255/180/125)

 

11/25

Warm-up

Coach Led

Strength/Skill

Mobility

WOD

“Moose”

1000m Row

THEN: 10 Rounds
-7 Bar Facing Burpees
-3 Thrustsers (95/65)

THEN:
1200m Run w/ MB (20/16)

**PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

10 rounds represents his joining the US Army in 2010. 7 represents the month he was K.I.A.; 3 represents the day.

The oldest mention we could find of this WOD, including from Ready Set Beast, credits “Bear River CrossFit” as the originator.

11/18/2017

Warm Up & Mobility

Strength/Skill


Single Arm Bottoms up KB Reverse Lunge
2×10/leg

Front Squat
1, 1, 1, 1, 1

WOD


For time:
18 Wall ball squat cleans (20/16/14)
12 Thrusters (115/80/55)
6 Rope Climbs
12 Wall ball squat cleans
8 Thrusters
4 Rope Climbs
8 Wall ball squat cleans
4 Thrusters
2 Rope Climbs

11/17/2017

Warm Up


-5 Kipping ring row squeezes
-10 Push up into push up plus
-2x10s each Plank and superman hold
-10 yard Heel scoops
-10 yard Heel raises
-10 yard Toe raises
-10 yard Samson stretch
-10 Hip thrusters
-30s Mod skin the cat
-30s each Chest stretch

Strength/Skill


Manmaker
2, 2, 2, 2, 2

WOD


Three 5 min Rounds of max reps at each station.

0:00-2:00 400m run then DU (scaled 200m run/single unders)
2:00-3:00 DB push jerks (35s/25s/15s)
3:00-4:00 Sit ups
4:00-5:00 DB hang squat cleans (35s/25s/15s)

**rest 5 min after each round. Total time = 25 min.

 

11/16/2017

Warm Up


-10 Multi position squats
-10 total G/H bridges
-30s each Lunge stretch
-10 each prone "Y" & "T"
-5 Scap pull ups
-10 Ring rows
-30s each Lat stretch
-30s each Windmill stretch
-10 Push up plus only to inch worm

Strength/Skill

Touch and Go Squat Snatch 3, 3, 3, 3, 3

WOD


For Time
-9 Power snatches (115/75/55)
-21 cal row
-15 OHS
-15 cal row
-21 C&J
-9 cal row

11/15/2017

Warm Up


-250m Row
-10 yard Inch worm with push up plus
-2x15s each Side plank hold
-5 Ring row squeezes
-30s each Chicken wing stretch
-10 yard Heel raises
-10 yard Toe raise 

Strength/Skill


EMOM 12
Odd minutes: 30sec row
Even minutes: 10 Handstand shoulder taps

WOD


4 RFT
-10 T2B
-20 KBS (70/55/35)
-30 Air squats
-40 DU

11/14/2017

Warm Up


-10 Strict press pvc
-10 OHS pvc
-10 Pass throughs
-10 Good mornings
-7 each Side lunges back rack pvc
-10 yard Quad stretch
-10 yard Butt kick march
-30s each Pigeon stretch
-10 Push up plus only

Strength/Skill


BB Press Complex

6 Sets for load of:
2 Push Press + 2 Push Jerk
+ 1 Split Jerk

WOD

AMRAP 15


-5 Box jumps (30/24/20)
-10 Ring rows
-15 yd Bear crawl
-20 Alternating pistols

WODs for 11/13/17-11/18/17

11/13

Warm-up

-1 round Cindy
-5/arm half kneel kb press
-2x10s each side plank hold
-10g/ h bridges
-30s cross arm shoulder stretch
-10 yard Samson + twist
-10 yard high knee pull

Strength/Skill

DB Turkish Get-up

3×3/arm

WOD

Becky’s AOTM WOD: “OH. MY. GOD. Becky… Look at that WOD”!
5 Bear Complex (115/85/45)
10 Burpees
20 T2B
30 yard OH Plate walking lunges
40 Alternating DB Snatches (55/35/25)
50 DU
5 Bear Complex
50 Kettlebell Swings (70/55/35)
40 HRPU
30 yard OH Plate walking lunges
20 Pull ups
10 Wall Balls (20/16/14)
5 Bear Complex

 

11/14

Warm-up

-10 strict press pvc
-10 ohs pvc
-10 pass thru
-10 good mornings
-7 each side lunges back rack pvc
-10 yard quad stretch
-10 yard butt kick march
-30s each pigeon stretch
-10 push up plus only

Strength/Skill

BB Press Complex

2 Push Press + 2 Push Jerk
+ 1 Split Jerk

6 sets for Load

WOD

AMRAP 15
-5 Box jumps (30/24/20)
-10 Ring rows
-15yd Bear crawl
-20 Alternating pistols

 

11/15

Warm-up

-250m row
-10 yard inch worm with push up plus
-2x15s each side plank hold
-5 ring row squeezes
-30s each chicken wing stretch
-10 yard heel raises
-10 yard toe raise

Strength/Skill

EMOM 12

Odd minutes: 30sec row
Even minutes: 10 Handstand shoulder taps

WOD

4 RFT
-10 T2B
-20 KBS (70/55/35)
-30 air squats
-40 DU

 

11/16

Warm-up

-10 multi position squats
-10 total g/ h bridges
-30s each lunge stretch
-10 each prone “y” & “t”
-5 scap pull ups
-10 ring rows
-30s each lat stretch
-30s each windmill stretch
-10 push up plus only to inch worm

Strength/Skill

Touch and Go Squat Snatch
3, 3, 3, 3, 3 @75%

WOD

For Time
-9 Power snatches (115/75/55)
-21 Cal row
-15 OHS
-15 Cal row
-21 C&J
-9 Cal row

 

11/17

Warm-up

-5 kipping ring row squeezes
-10 push up into push up plus
-2x10s each plank and superman hold
-10 yard heel scoops
-10 yard heel raises
-10 yard toe raises
-10 yard Samson
-10 hip thrusters
-30s mod skin the cat
-30s each chest stretch

Strength/Skill

Manmaker

2, 2, 2, 2, 2 AHAP

WOD

3 5min Rounds of max reps at each station.

0:00-2:00 400m run then DU (scaled 200m run/single unders)
2:00-3:00 DB push jerks (35s/25s/15s)
3:00-4:00 Sit ups
4:00-5:00 DB hang squat cleans (35s/25s/15s)

**rest 5 min after each round. Total time = 25 min.

 

11/18

Strength/Skill

Single Arm Bottoms up KB Reverse Lunge
2×10/leg @35/20

Front Squat
1, 1, 1, 1, 1 @65%, 75%, 85%, 95%, 100%

WOD

For time:
18 Wall ball squat cleans (20/16/14)
12 Thrusters (115/80/55)
6 Rope Climbs
12 Wall ball squat cleans
8 Thrusters
4 Rope Climbs
8 Wall ball squat cleans
4 Thrusters
2 Rope Climbs

11/13/2017

Warm Up

-1 Round Cindy

-5/arm Half kneel kb press
-2x10s each Side plank hold
-10 G/H bridges
-30s Cross arm shoulder stretch
-10 yard Samson + twist
-10 yard High knee pull

Strength/Skill

DB Turkish Get-up

3×3/arm

WOD

Athlete of the Month: Becky Erion – "OH. MY. GOD. Becky… Look at that WOD"!

5 Bear Complex (115/85/45)
10 Burpees
20 T2B
30 yard OH Plate walking lunges
40 Alternating DB Snatches (55/35/25)
50 DU
5 Bear Complex
50 Kettlebell Swings (70/55/35)
40 HRPU
30 yard OH Plate walking lunges
20 Pull ups
10 Wall Balls (20/16/14)
5 Bear Complex

 

11/11/2017

Warm Up and Mobility

Peg Board Play


WOD

HERO WOD “PHEEZY”  
3 RFT
5 Front Squats (165/105)
18 Pull Ups
5 Deadlifts (225/155)
18 T2B
5 Push Jerks (165/105)
18 HRPU