WOD 4.2.15 Thursday

Warmup:

  • Agile 8
  • hip bridge
  • lateral tube walking
  • PVC good morning

A. Dead Lift (15-20 mins)

  • Test: 1RM

B. “Annie”: 50-40-30-20-10 Reps for Time:

  • Double Unders (4x singles)
  • Ab Mat Sit-ups

C. AMRAP 10

  • 10 Ring Dip
  • 10 Pullups
  • 10 Empty Bar Squat Jumps

WOD 3.26.15 Thursday

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Warmup:

  • Foam Roll
  • Agile 8
  • 1 mile: Run/jog/walk  (bad back?… row or ride 2 miles)

A. Gymnastic Skills (choose 2 or more) 30 minutes

  • Kipping (practice on floor and bar)
  • headstands
  • handstands/walking
  • Ring dips
  • candlestick to stand/ shoulder rolls
  • hollow rocks
  • core work

B. Mobility

  • Ankles
  • knees
  • hips
  • shoulders

WOD 1.5.15 Monday

Warmup

  • Jump rope- 4 mins (variations: Wide Feet/ boxer skip/ high knees/ 1-foot/ jumping jack/ scissors)
  • Agile 8
  • Burgener warmup

A. Snatch from low hang

  • 1-1-1-1-1

B. Power Clean + Jerk

  • 1-1-1-1-1

C. Back Squat, across

  • 5-5-5

D. “The Admiral”– 3 RFT

  • 20 Burpee Pull-ups  (Beginners can split/partition Burpees and Pull-ups)
  • 20 Front Squats, 155/105
  • 20 Box Jumps, 24/20″

WOD 12.8.14 Monday

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Shenanigans at Vicki’s Holiday Firepit Party

Warmup:

  • Foam Roll
  • Run, bike or row 5 minutes
  • Agile 8
  • 10 Banded Clams
  • 10 Hip Bridge
  • PVC good mornings

A. Deadlift: get heavy/ sub-3RM

  • 3-3-3-3-3

B. OHS

  • 3-3-3-3 (95-65#)

C. EMOM 6

  • 6 Ball Slams
  • 6  Situps w/ slam ball

D. EMOM 6

  • 6 push ups (Alt. hand on medball)
  • 6 Medball Cleans

WOD 12.2.14 Tuesday

Warmup:

  • Jump rope: 2 min
  • Agile 8
  • Group turf work

A. Bench Press + Push-ups (superset)

  • 5-5-5-5-5

B. Alternating EMOM 20

Partner WOD starting at opposing stations; switch every minute w/partner

station 1:

  • 5 DB Bench Press  (Scale weight appropriately)
  • 10 Air Squats

station 2:

  • 3 Power Cleans (135/95#)(95/65#)(65/45#) Scale weight appropriately
  • 10 Box Jumps or step ups (24/20″)(20/16″)

C.  Core: 10 minutes

  • Inverted leg raises- Headstand w/ straight leg raises

WOD 11.18.14 Tuesday

Warmup

  • 300m Jog/Run
  • Couch Stretch: 1min/leg
  • 300m Jog
  • Pigeon Stretch: 1min/leg
  • 300m Jog/Run

3x:

  • 5 PVC wall-facing squats
  • 10 Push-Ups

 

A. EMOM 10

  • Snatch High Pull + Hang Power Snatch + Hang Snatch

B. Back Squat

  • Find your 1RM (Beginners: find 3RM)

C. AMRAP 10

  • 10 Single Arm DB Snatches (50/35#) (5/arm)
  • 10 DB Goblet Step-Ups (20”)

D. Mobility

  • Lacrosse Ball: Traps smash
  • 10x: Up Dog – Down Dog

WOD 10.13.14 Monday

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SMFR: Stiff parts

Warm-up: Run 600m/ Row 1K /AirDyne 1 mile

10 each: hip circles/ inch worms/ slam balls/ v-sit to roll-up/ tuck jumps/ air squats (after 30s lunge stretch)

A.EMOM 8

  • 4 Back Squat (155/115)(135/95)

B. OHS

  • build to a max

C. Bear Complex

5 Rounds- 7 Circuits Equals One Round

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

***Add weight during each round, working up to your heaviest during the final round – round 5.

D. 3x

  • Max effort HS walk/hold on wall ; rest as needed