WOD for 26 MAY 2016

0500, 1130, and 1630 at Fredericks Gym

Today is a recovery day but we are going to add a little bit of sauce to it.

Since Fredericks is closed Friday I am going to post Friday’s WOD. Feel free to knock it out if you feel thus so compelled. For everyone else who needs a break we are going to knock out a max set of HSPUs. We have been working on HSPUs all month so hopefully we can see a pretty significant improvement in that area.

Julie Foucher (our programmer) will be competing in the Central Regional all weekend and you can watch her on Crossfit’s youtube channel. She is doing the same workouts as us so watch and learn haha!

Warm Up:

2 rounds

Kneeling Shoulder Stretch, 1 min

Thoracic Spine Mobility, 1 min

20 Prone Dislocates

20 Prone Behind The Neck Press

20 Dolphin Push-ups

20 Shoulder Taps

 

Skills:

Max set of HSPUs

GET SOME!!!!

 

METCON:

Nicole

Complete as many rounds in 20 minutes as you can of:

Run, 400 m

max rep Pull-ups

(Score this by your amount of pull ups)

 

METCON II (optional):

Complete as many rounds as possible in 10 mins of:

15 GHD Sit-ups

Overhead Walking Lunge, 45/35 lbs, 40 ft

 

Cool Down:

Forward Fold w/ Shoulder Ext, 2 mins

Pigeon Stretch, 2 mins

Couch Stretch, 2 mins

WOD for 25 MAY 2016

0500, 1130, and 1630 at Fredericks Gym

 

Announcement! Monday is the Memorial Day Murph WOD at Iron Forged Athletics. Last year we had decent CF89 representation and this year I am hoping we have overwhelming CF89 representation! It is a great workout for a great cause. It is to remember all of our fallen brethren who died in the line of duty. For everyone planning on being there lets try and do the 0900 heat (it is before it gets too hot.) If you are interested in going let me know so we can coordinate!!!

RSVP here: https://www.facebook.com/events/255889281465843/

 

Warm Up:

Mobility Wrist Mobility 1 min

Banded Shoulder Mobility 1 min ea

Squat Prep 1 min

then

3-4 rounds, (Casual pace) 20 secs per station, of:

Kettlebell Swing, 20/12 kg Rest 10 secs

Goblet Squat, 20/12 kg Rest 10 secs

Double Under Rest 10 secs

 

Skill:

HSPUs 10-15 MIN

 

METCON 1:

For time:

20 Power Snatches, 135/95 lbs

200 Double Unders

20 Power Clean & Jerks, 135/95 lbs

(Oh that’s dirty)

 

METCON 2 (Optional):

Every 1 min for 10 mins do:

10 Wall Balls, 30/20 lbs

3 Strict Pull Ups

 

Cool Down:

Kneeling Shoulder Stretch, 2 mins

Chest Stretch, 2 mins

Frog Stretch, 1 min

Pancake Stretch, 1 min

WOD for 24 MAR 2016

0500, 1130, and 1630 at Fredericks gym

 

Warm Up:

Complete as many rounds as possible in 7 mins of:

Single Arm Overhead Walking Lunge Step, 25 ft

Single Arm Overhead Walking Lunge Step, 25 ft

30 Double Unders

 

Strength

EMOMx15

Strict Press 5-5-5-5-5, using heaviest weight per set

Push Press 5-5-5-5-5, using heaviest weight per set

Push Jerk 5-5-5-5-5, using heaviest weight per set

 

METCON 1:

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Burpee Over Bar

Pull-up

12 MIN time cap (UGH!!)

 

Optional METCON 2:

Complete as many rounds as possible in 5 mins of:

12 Kettlebell Snatches, 53/35 lbs

10 Pistol (Weighted)s, 53/35 lbs

 

Yep, today is going to be rough!!!

 

 

 

WOD for 23 MAY 2016

0500, 1130, and 1630 at Fredericks Gym

Warm Up:

4 rounds, 45 secs per station, of:

Row (Calories) Rest 15 secs

Dumbbell Thruster, 25/15 lbs Rest 15 secs

 

Skills:

HSPUs for 10-15s.

Really start stringing the reps together!! This is our last week of HSPUs so make sure you are doing them and getting really good technically sound reps in.

 

METCON:

Regional Event 6

For time:

Assault Bike (Row), 1000 m

Handstand Walk , 100 ft (30 inverted shoulder taps)

10 Overhead Squats, 155/95 lbs (from ground)

Row, 500 m

40 Burpee Box Jump Overs, 12/6 in

10 Burpee Box Jump Overs, 24/12 in

5 Overhead Squats, 155/95 lbs (From Ground)

(Obviously scale as needed!)

16 MIN Time Cap

 

Cool Down:

For time:

Run, 400 m

Shoulder Smash, 2 mins

Pigeon Stretch, 2 mins

Apley Stretch, 2 mins

Couch Stretch, 2 mins

WOD for 20 MAY 2016

0500, 1130, and 1630 at Fredericks Gym

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

Single Arm Kettlebell Overhead Walking Lunge, 80 ft

10 Kettlebell Swing (Russian)s

10 Push-ups

 

Strength:

5 Overhead Squats, pick load

Every 2 mins for 10 mins.

 

METCON:

Nate!!!

Complete as many rounds as possible in 20 mins of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood

 

Cool Down:

For time:

Row, 5 mins

Forward Fold w/ Shoulder Ext, 5 mins

 

WOD for 18 MAY 2016

0500,1130, and  1630 at Fredericks Gym

Warm Up:

Kneeling Shoulder Mobility 1 min

Thoracic Mobility w/ Plate 1 min

20 Prone Dislocates

20 Prone Behind-the-Neck Press w/ PVC

20 Dolphin Pushups

5 minutes DU practice

 

Skills:

HSPU Practice 10-15 minutes

 

METCON:

Complete as many rounds as possible in 10 mins of:

Row, 250 m

10 Burpee Over Boxes, 18/12 in (Jump over the box not onto the box, scale is jump onto the box)

 

METCON 2:

Every 1 min for 10 mins do:

10 Wall Balls, 30/20 lbs

5 Chest-to-bar Pull-ups

 

Cool Down:

For time:

Couch Stretch, 2 mins

Pigeon Stretch, 2 mins

Instep Stretch, 2 mins

Chest Stretch, 2 mins

Frog Stretch, 1 min