WoD for May 9th, 2019

Group Warm-up
3 in 3
Air Squats
In place Lunges
Jumping Jacks

Daily WoD
3 RFT:
20 double unders a/b) 60 Singles
30 walking lunge (L+R=2)
40 air Squats
30 Pull-ups
20 abmat situps or 10 GHDs
10 burpees to a bumper

Mobility
Roll Quads / Posterior
Lax Glutes

WoD for May 8th, 2019

Group Warm-up
 4 NFT:
@ 70% Effort 100m jog around building
10 KB deadlifts (light)
10m walking lunge
Review
Bench Press
Strength
3RM BENCH PRESS
15′ to Find 3RM Bench Press
Daily WoD
3 RFT: SKI ERG / BW BENCH PRESS

In Teams of 2, one works while the other rests/spots.

In 3 minutes, complete:

500/450m Ski, a/b) Stop the ski at 2:15 regardless, then as many

Body weight(BW)/.75 BW Bench Presses a) .75/.5 BW Bench Press b) .5/.25 BW Bench Press

Rest 30 seconds, then back to the ski erg

Score = Total number of unaided bench presses

Mobility
Roll Posterior/Lats
Lax Chest/Shoulders

WoD for May 7th, 2019

Group Warm-up
Line Drills

Strength
DEADLIFT: 3X3 @ 80%
15′ To complete 3 x3 @ 80% 1RM Deadlift

Daily WoD
CHRISTINE
Three rounds for time of: Row 500 meters 12 Deadlifts: body weight 21 Box jump, 20 inch box

Mobility
Roll Posterior
Mash Achilles

WoD for May 6th, 2019

Group Warm-up
3 in 3
Jumping Jacks
Air Squats
Sit-ups (into Deck Squat to Jumping Jack)

Strength
FRONT SQUAT: 3X3 @ 70% OF 1RM
15′ to complete 3×3 @ 70%

Daily WoD
AMRAP 15: PULL-UPS / THRUSTERS / UB DUS
15’ AMRAP

5 Pull-ups a) Light Band b) Heavier Bands c) Ring rows
10 Thrusters (75/55) a) 65/45 b) 55/35
15 DUs (45 Singles) Unbroken!

Mobility
Roll Quads / Lats
Mash Achilles

WoD for May 4th, 2019

Review
All Movements / Seagulls Earworm

Technique
5′ to work on Skywalker Handstand Holds (one-armed optional) – use the force to stack pebbles or raise an X-Wing, if you want whilst inverted.

Group Warm-up
Set up/Warm -up Movements

Daily WoD
“MAY THE FORCE” WOD
AMRAP 20

In teams of 2 or 3, complete the following, one teammate working at a time except as noted:

100m Yoda (piggy back) carry
75 “Use The Force” HR Push-ups
12 Millenium Falcon Kessel (shuttle) Run Burden Carries
50 Jabba The Hut Choke Ring Rows
40″ Accumulated Darth Vader Dumbbell Choke Holds (50/35)
30 “Attack of the Clones” Synchronous Goblet squats (1.5/1.0pd)
100m Yoda (piggy back) carry
4 Death Star (atlas stone) Cleans HAP, but with perfect technique

Explanations:

HRPU: to practice force pushing the Earth away from you
Why 12? Because Parsecs, that’s why 12!
Ring Rows: Did you see Leia’s lats during that scene? ‘Nough said. B/c I know you saw everything else.
Choke holds: Don’t let your lack of faith be disturbing, like Admiral Motti’s!
Squats: B/c Stormtroopers doing everything the same and together: eat, sleep, mis-aim, etc…

Mobility
Roll it all!

WoD for May 2nd, 2019

Group: 3 in 3
3-5 pull-ups
Air squats
Jumping Jacks

Review:  Proper Wall Ball mechanics/breathing

WoD: 14’ AMRAP (Open WoD 13.5)

7 Ring muscle-ups a/b) Heaviest rig pull you can manage (BarMU, C2B, Pull-up, or aided)
50 wall-ball shots (20/14) (10/9) a) 14/12 b) 12/10
100 double-unders (a/b) 300 Singles

MOB: Roll Quads / Lax Shoulders

WoD for May 1st, 2019

Group Warm-up
Burgener Power Snatch

Review
Sumo Deadlift

Strength
3RM SUMO DEADLIFT
15′ to find a heavy’ish set of 3 deadlifts using the sumo style

Daily WoD
4 RFT: RUN / SNATCH / BURPEE 22′ CAP
200m Run
10 Hang Power Snatch (75/55) a) 65/45 b) 55/35
200m Run
10 Bar Facing Burpees

DKids
Roll Posterior / IT Bands

WoD for April 30th, 2019

Group Warm-up
Burgener Squat Cleans

Mobility
Wrists and Shoulders

Daily WoD
DEATH BY SQUAT CLEANS
Perform 1 squat clean the first minute. 2 in the second, and keep adding one until you can’t complete the number needed for that minute + any extra cleans completed.

Comp: 135/95
Rx: 115/80
A: 95/65
B: 75/55

Score = Rounds completed + extra reps in the next round not completed

After Party
Optional Murph Training: 1 Mile Run at your pace

WoD for April 29th, 2019

Group Warm-up
3 in 3
Inch Worms
Jumping Jacks
Sit-ups

Review
Push Press

Strength
3RM PUSH PRESS
15′ to find 3RM Push Press

Daily WoD
CROSSFIT GAMES OPEN 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24/20″ box
115/75 pound Push press, 12 reps
9 Toes-to-bar
scales: 18’ AMRAP (Open WoD 12.3)

15 a/b) Step-ups c) 20”/16”
12 Push Press (from ground) a) 95/65 b) 75/55
9 a) KTE b) High Knees

Mobility
Roll Posterior Chain / Lax Shoulders