Monthly Archives: April 2012

Tuesday, May 1, 2012

Mobility: Pigeon stretch / Samson stretch / shoulder stretch on bands from front & from back MetCon “Fight Gone Bad” In this workout you do 3 rounds of 1:00 work at each station, moving through the 5 with no break … Continue reading

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Monday, April 30, 2012

Mobility: Landing mechanics Strength: Push jerk (power or split) 5-3-2-2-1 MetCon:“Stay Golden, Pony Boy” Part 1 6 Rounds (3:00) 30 Second KB or DB Swing (53#/35) 30 Seconds Rest Note total reps Part 2 6 Rounds (3:00) 30 Second Renegade … Continue reading

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Sunday, April 29, 2012

Open gym: noon-2

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Saturday, April 28, 2012

2 person teams – WOD courtesy of CrossFit Elevate a.) 1k row – deadlift hold (225#/155#) b.) 30 shoulder to oh (135#/95#)/ chin up static hold c.) 150 air squats to med ball/wall sit d.) 50 ring dips/hs hold (l-sit … Continue reading

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Friday, April 27, 2012

Skill: 3×10 ring dips or 3×3 muscle ups Mobility: Open hips MetCon: “Mouse Trap” 15:00 AMRAP 6 Power cleans (155#/110#) 9 Cf push ups 12 Lateral jumps Ap: 30 GHD sit ups 6:30pm Advanced WOD: “Milestone” 400M Run 30 Russian … Continue reading

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Thursday, April 26, 2012

Mobility: Proximal hamstring and hip flexion Speed/stamina: 1k row (compare to 1/25) MetCon: “Channel Your Energy” 8 rft: 9 Dead lift (115#/75#) 6 Ground to overhead (snatch or c&j) 3 Overhead squat Ap: Tabata hollow holds

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Wednesday, April 25, 2012

Strength: 20:00 to find 1rm bear complex (compare to 1/12) Mobility: Graham Holmberg's 12.4 mobility MetCon: “NicKaren” AMRAP in 20:00 Max unbroken wall balls (minimum of 15) 400m run Score= total # of wall shots Ap: 10 inverted burpees

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Tuesday, April 24, 2012

Mobility:Pull ups and thrusters Fran warmup: 5:00 AMRAP 50 single unders 10 air squats 10 scorpions 20 second instep stretch each leg MetCon: “Fran” (compare to 1/31) 21-15-9 Thrusters (95#/65#) Pull ups Ap: 25 med ball sit ups

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Monday, April 23, 2012

Mobility: squat position mobility Strength: back squat 5 x 5 MetCon: “Never Land” 4rft 25 Double unders 15 Db ground to overhead (55#/35#) After party: 20 sledge swings each side

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Sunday, April 22, 2012

Open gym: noon-2 NO MOBILITY!

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