Posts Categorized: WOD

Thursday:  January 30, 2019

Warm-Up(0:00 – 15:00) Mobility:  Squat hold, 2:00 2 Rounds 20 Banded Good Mornings 20 Lateral/Cossack Squats 10/7 Calorie AAB Strength/Skill(15:00 – 35:00) Deadlift:  8×3 Stay on the lighter side today and focus on controlled movement for quick sets of three. WOD(40:00 – 52:00) Strict Time Cap of 12:00 Fitness 24-20-16 Cal Row/Bike (16-12-8 for women) more »

Wednesday:  January 29, 2019

Warm-Up(0:00 – 15:00) Mobility:  Dragon Pose, 2:00/side 2 Rounds 10 Step Through/Front to Back Lunge 12 KB RDLs, 70/53lbs (Russian swings on R2) 10 Scap Push Ups 10 Push Ups Strength/Skill(15:00 – 30:00) 5 Rounds 1 Max UB set of 4″ Deficit Push Ups* (perfect pushups) Rest 1:00 Score is total reps *Modify to regular, more »

Tuesday:  January 28, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Overhead Contract/Relax, 1:00/side 20 Duck Walks 20 Jumping Lunges 20 Box Jumps Strength/Skill(15:00 – 30:00) Barbell Complex:  3 cleans + 2 front squats + 1 Jerk Work to a heavy single for the complex. WOD(35:00 – 50:00):  Strict Time Cap of 15:00 Fitness For Time 9 DB Hang Clean and more »

Monday:  January 27, 2019

Warm-Up(0:00 – 15:00) Mobility:  LAX Ball Pec Smash, :90/side 2 Rounds 10 Step Through/Front to Back Lunge 15 Banded Good Mornings Strength(15:00 – 35:00) Front Squat: Establish a 4RM Front Squat. Reminder:  We’ll start our strength specific program back up this week with a similar “Texas-like” method to increase that front squat. Similar to the Back Squats, more »

BlackBird Hero WOD

Coach Natalie’s sister Nicole has a close friend and one of the coaches at their gym CrossFit 313 in Burleston, TX, had a daughter, Raven, who passed away after a sudden tragic event last week at 6 years old. This little life was ended too soon; however, she donated all of her organs and has more »

Friday:  January 24, 2019

Warm-Up(0:00 – 15:00) Mobility:  20 Shoulder Swimmers 2 Rounds 15 Empty Bar Front Squats 10 Empty Bar Presses 10 Lateral Bar Burpees Strength/Skill(15:00 – 35:00) Touch and Go Squat Clean Thrusters 3×7 WOD(40:00 – 50:00): Fitness AMRAP 10 Minutes 9 Situps 9 KB Goblet Squats 9/6 Calorie Bike/Row/Ski Performance AMRAP 10 Minutes 3 Bar Muscle more »

Thursday:  January 23, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Internal/External Rotations, 20/arm 30 Arm Circles (15 per arm) 30 Hip Openers (forward and backward) 20 Lunge and Reach 20 Empty Bar Pause OH Squats 20 Box Jumps, step down Strength/Skill(15:00 – 35:00) Overhead Squat:  6×2 increasing to a heavy double for the day. WOD(40:00 – 52:00) Strict Time Cap more »

Wednesday:  January 22, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded ankle distraction 2:00/side 2 Rounds 20 Band Pull Aparts 10 Scap Pull Ups + 10 Kip Swings 20 Duck Walk Steps 6-8 Strict pull Ups or elevated ring rows 20 OH Squats with band overhead Strength/Skill(15:00 – 30:00) Pistols:  Spend 10-15 minutes working on your pistols. If you are competent more »

Tuesday:  January 21, 2019

Warm-Up(0:00 – 15:00) Mobility:  Hanging Shoulder Opener 1:00/side At a conversational pace: 800 meter run (1k Row if it’s too cold to run) Directly into 3:00 Max distance handstand walk* *If you’re still working on those handstand walks, spend 3 minutes max effort handstand hold, box pike pushup hold, wall climbs, etc. something to get more »

Monday:  January 20, 2019

Warm-Up(0:00 – 15:00) Mobility:  Dragon pose 2:00/side 2 Rounds 10 Step Through/Front to Back Lunge 15 Banded Good Mornings Strength(15:00 – 35:00) Congratulations to all those that hit a new Back Squat PR last week! This week we’ll be taking a “de-load” week and focusing on some accessory skill work.  We’ll start our strength specific more »

Friday:  January 17, 2019

Warm-Up(0:00 – 15:00) Mobility:  20 Band Pull Aparts Internal Shoulder Rotation Stretch, 1:00/ side 30 Glute Bridges 20 Pause air squats (3-5 second pause in the bottom) 10 Spidermans Strength/Skill(15:00 – 35:00) Press: 10 Empty Bar Strict Press Then: 3×6 Push Press, adding weight each set Then: 1×10 Push Jerk (Heavy) WOD(40:00 – 50:00):  Strict more »

Thursday:  January 16, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded pigeon pose 2:00/side 3 Rounds 250 m row 15 Duck Walks 15 Medball Cleans Strength/Skill(15:00 – 30:00) Clean complex:  2 Cleans + 2 Hang Cleans + 2 Front Squats Work to a heavy single for the complex. WOD(35:00 – 56:00) Fitness Every 3 Minutes for 21 Minutes 12 SitUps 12 more »

Wednesday:  January 15, 2019

Warm-Up(0:00 – 20:00) Mobility:  Banded shoulder distraction 1:30/side 2:00 Machine, increasing speed 20 Lunge and Reach 20 Jump Squats 10 Kip Swings Then: Tall Snatch Warm Up: (three total sets working up in weight) 5 Power Position Squat Snatches 5 Hang Squat Snatches Strength/Skill(25:00 – 40:00) Hang Squat Snatch: 5×2 (without dropping between reps) WOD(45:00 more »

Tuesday:  January 14, 2019

Warm-Up(0:00 – 15:00) Mobility:  Calf/Achilles Smash, :90/side :50 Box Step Ups, :10 Transition :50 Single Unders, :10 Transition 1:50 HS Hold Practice (freestanding > wall > box), :10 Transition :50 Double Unders, :10 Transition :50 Box Jump, step down Strength/Skill(15:00 – 30:00) Handstand Pushups or Strict Press Every :90 for 9:00 1 Max Effort Set more »

Monday:  January 13, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Internal/External Rotations, 20 reps/ arm 6 Rounds :10 AAB :20 S-Arm DB Clean & Jerk (alternating right/left every other round) :30 Rest Strength(15:00 – 30:00) Back Squat:  Establish a new 1RM Back Squat Max day!  Let’s see some PRs WOD(35:00 – 50:00) Each AMRAP starts with C&J. Fitness AMRAP 3 more »

Friday:  January 10, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Overhead Contract/Relax, :90/side 2 Rounds 16 Spidermans 8 KB Swings Strength/Skill(15:00 – 35:00) Back Squat:  4×3 at 90% of your new 3RM you established on Monday. Otherwise do a 3×3 at moderate weight. WOD(40:00 – 58:00):  Strict 18:00 Time Cap Fitness 4 Rounds 60 Single Unders 15 Kettlebells Swings 20 more »

Thursday:  January 9, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Ankle Distraction, 2:00/side 30 Shoulder Swimmers 20 Duck Walk Steps Then, 2 Rounds of: 15 Empty Bar OH Squats (PVC if needed) 10 Burpees Strength/Skill(15:00 – 25:00) Use this time to gather equipment and warm up the movements in the chipper. WOD(30:00 – 55:00) Strict 25:00 Time Cap Fitness For more »

Wednesday:  January 8, 2019

Warm-Up(0:00 – 15:00) Mobility:  Couch Stretch, 1:00/side 20 Duck Walk Steps 20 Squats 20 Duck Walk Steps 20 Cal Row Strength/Skill(20:00 – 35:00) Dead Lift:  5×3 (work to a heavy triple for the day) WOD(40:00 – 54:00): Fitness AMRAP 4 Minutes x 3 20 Burpee Box Jumps In remaining time, max Ring Rows Rest 1:00 more »

Tuesday:  January 7, 2019

Warm-Up(0:00 – 20:00) Mobility:  Banded Internal/External Rotation, 20reps/arm https://www.youtube.com/watch?v=CwTJnE0ZY7M&feature=youtu.be 2 Rounds :50 Box Step Ups (hold DB on R2) :10 Transition :50 Plank :10 Transition :50 HS Hold Practice (freestanding > wall > box) :10 Transition Then:  Clean Warm Up 2RDS 3 Tall Cleans 3 Power Position Cleans 3 Hang Cleans RD1:  Empty barbell RD2:  more »

Monday:  January 6, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Pigeon Pose:  1:30/side 30 Squat and Twist 30 Banded Good Mornings 20 Front Rack Elbow Pointers Strength(15:00 – 35:00) Back Squat*:  Establish a 3RM Back Squat (Last week of the squat cycle – next week we will retest our max) Otherwise, do a 4×3 at moderate weight. WOD(40:00 – 52:00) more »