January 15th, 2014 – Performance and Fitness

A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
*** Keep moving for the duration of the warm up.

B. WOD
“FAST Combine 1.0”
For time:
1,000 meter Row
800 meter Run
150 yard Sled Push (90/50#)
30 Burpees
** We will go in heats of TWO every 5 minutes until everyone has gone through.

*** SCALING
Rx – As written.
M1 – 50/empty Sled Push
M2 – Scale as needed

C. Stretch
As needed.

January 14th, 2014 – Performance and Fitness

A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
*** Keep moving for the duration of the warm up.

B. Skill & Movement Prep
Wrist & Shoulder Mobility
Thruster
Pull Up

C. WOD
“Fran”
21-15-9 reps of each, for time:
Thruster (95/65#)
Pull Up

*** SCALING
Rx – As written.
M1 – 15-10-5 reps of each @ Rx Loads
M2 – 21-15-9 reps of each @ 75/45#
M3 – Scale loads, range of motion or movements as needed.

D. Stretch
As needed.

January 13th, 2014 – Performance & Fitness

A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
In between rounds, work on mobility that is specific to the WOD for 2-3 minutes

B. Skill
Squat
Press
Deadlift

C. WOD
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

*** 40 minute time cap.
*** Your score is the combined total of your best lift from each of the three movements.
*** Record your total using SugarWOD.

January 11th, 2014 – Performance and Fitness ** BACK OFF WEEK **

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
10 Strict Pull ups
10 Push ups or 10 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Through
10 Wall Facing Squats
10 Band Pull Aparts

2 – Partner WOD
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10x Lateral Hurdle Jumps
15x Thruster (95/65#)
20x Knees to Elbow

While one partner is working, the other must hold two dumbbells fully extended overhead. Three burpee penalty for both partners each time the dumbbells are dropped (due on the spot).

January 10th, 2014 – Performance and Fitness ** BACK OFF WEEK **

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
5 Strict Pull ups
10 Push ups or 5 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

Part 2 – WOD
For time:
40 Wall Ball
20 Pull Up
30 Wall Ball
15 Pull Up
20 Wall Ball
10 Pull Up
10 Wall Ball
5 Pull Up

January 9th, 2014 – Performance and Fitness ** BACK OFF WEEK **

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
5 Strict Pull ups
10 Push ups or 5 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

2 – Strength
Three or four sets of:
Strict Press x 8-10 reps
Rest 60 seconds
Alternating Reverse Lunge x 8-10 reps/leg
Rest 60 seconds
** Take your time to work on proper mechanics for the Press. You might see it again very soon.

3 – Optional
EMOM x 10:00
Even – KB Swing x 15
Odd – DB Push Press x 15
** You pick the loads

January 8th, 2014 – Performance and Fitness ** BACK OFF WEEK **

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
5 Strict Pull ups
10 Push ups or 5 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

2 – Strength
Three or four sets of:
Deadlift x 8-10 reps
Rest 60 seconds
Strict Pull Up x 5-10 reps
Rest 60 seconds
** Take this time to work on great Deadlift technique. You might see it again next week (hint, hint).

3 – 500m Row Test
Going in heats of three, we will be testing your 500m Row.

January 7th, 2014 – Performance and Fitness ** BACK OFF WEEK **

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
5 Strict Pull ups
10 Push ups or 5 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

2 – Mobility & Maintenance
2 Thoracic Mobility Drills (First Rib Smash & Overhead Smash w/ BB or KB)
2 Upper Extremity Mobility Drills (Posterior Shoulder Smash & Banded Overhead Shoulder Distraction)
2 Lower Extremity Mobility Drills (Quad Smash w/ Barbell & Super Couch Stretch)

3 – Skill
3 sets, not for time, of:
Kipping Handstand Push Ups x 5-10 reps
Double Unders x 30-40 reps
L-Sit Holds x 30-45 seconds

January 6th, 2014 – Performance and Fitness ** BACK OFF WEEK **

*** PROGRAM NOTE: Today marks the start of our planned “back off” week. We will be cutting back the intensity and volume of your training for the next 7 days with an emphasis placed on restorative and recovery activities, such as joint mobility and maintenance, short conditioning sessions and technique work for strength training.

WARRIOR WEEK starts on Monday Jan 13. More info on Warrior Week coming soon.

1 – General Warm Up
2 or 3 sets of:
200m Run or Row
15 GHR Sit Ups
15 GHR Hip Extensions
5 Strict Pull ups
10 Push ups or 5 Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

2 – Skill
4 sets of:
Back Squat x 3-5 reps
Handstand Iso Hold on Wall x 30-45 seconds
Rest 3 minutes between rounds
** Focus on quality movement, not the load.
** Work on HIP and ANKLE mobility between sets.

NOTE: Registration for the CrossFit Open starts on Jan 15th. More info here. If there is enough interest we will begin putting together a Competition WOD for those who wish to compete in CrossFit as a sport.