Monthly Archives: November 2017

Mobility Warm-up   Find a 10-20 meter area you can move back and forth along.  If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Skills / Strength   Skills / Strength Rest Day WOD *Today is a CrossFit Benchmark…

Mobility Warm-up   400 meter Run 3 Rounds (Not for Time) 3 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats       Skills / Strength   10 Sets (1:00 Rest) 3 Split Jerks (60% 1 RM) Focus on your footwork and body positioning. Perform 10 sets of 3 split…

Mobility Warm-up   10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats Strength Warm-up 5 Push Presses (Just the Bar)…

Mobility Warm-up   10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell….

Mobility Warm-up   10 Air Squats 10 Goblet Squats 10 Downward Dog Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. Skills / Strength   5 Sets (1:00 Rest) 5 Hang Squat Cleans  Fitness Level Substitution: Hang Power Cleans Perform 5 sets of 5 hang squat cleans, resting…

Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Skills / Strength   8 Sets (0:30 Rest) 3 Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups This is a dynamic effort or a speed day.  Perform 8 sets of…

Mobility Warm-up   100 meter Run (50% Effort) 200 meter Run (75% Effort) 400 meter Run (90% Effort) 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up Skills / Strength   10 Sets (1:00 Rest) 20 meter Sprint Starts Start in a starting sprint position and accelerate as fast as you can for 20 meters.  Rest 1 minute…

Mobility Warm-up   400 meter Run 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats 10 Strict Presses (Just the Bar) 5 Strict Presses (40% of your 1 Rep Max) 5 Strict Presses (50% of your 1 Rep Max) 3 Strict Presses (60% of your 1 Rep Max) These percentages are based off of the maximum amount of weight you could shoulder…