Core Training

Beginners:
3 x 20 Sit-ups with ball toss
3 x 10 Back extensions from ground

Advanced:
GHD Work
3 x 10 Sit-ups
3 x 10 Back Extensions
3 x 10 Hip Extensions

*Alternate each exercise until all three sets are complete

WOD

Partner Tabata-Style WOD:
10 Rounds of each (30 seconds Work / 10 Seconds Rest):
Alternating Push-ups
Alternating Front Squats (95/65)
Alternating V-ups
Alternating Box Jumps (24/20)

Partners must alternate each repetition.

Skills

Beginners – Pull-up progression (kipping swing + kipping pull up)
Advanced – Pull-up (Butterfly) and muscle-up progression

WOD

AMRAP in 12 Minutes:
Reps: 2-4-6-8-10-12-14-16-etc…
Alternating Pistols
Hand Stand Push-ups
Kettlebell Swings (53/35)

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Mobilization Training

Shoulder Capsule Mobilization
Super Front Tack + Triceps and Lat Stretch
Quad Smashing with Foam Roller

WOD

AMRAP in 3 Minutes:
5 x Hang Power Snatch (95/65)
20 x Double Unders (50 Singles)

—Rest 2 Minutes—

AMRAP in 3 Minutes:
5 x Hang Power Snatch (95/65)
20 x Double Unders (50 Singles)

—Rest 2 Minutes—

AMRAP in 3 Minutes:
5 x Hang Power Snatch (95/65)
20 x Double Unders (50 Singles)

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Skills

Beginners – Snatch Progression Instruction
Advanced – Burgener Warm-up with bar, then light weight

Monday’s Monster Mash

“Fran” for Time:
21-15-9
Thrusters (95/65)
Pull-ups

Rest 4 Minutes (change out weights during rest), then begin:

21-15-9 Reps of:
Deadllift (205/145) (185/125)
Bare Over Burpees

* Score is Fran time and overall time for both WODs

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Skills

Introduction to the GHD
Kipping Swing Progression
Pistol Progression

WOD

AMRAP in 15 Minutes:
9 x Power Snatch (115/75)
15 x Goblet Squat (53/35)
21 x Calorie Row

*If you are waiting for a Rower, do reverse burpees
*Add burpees to your total score

Weight Lifting and Skills

Front Squat:
New Members: Work on form with weight
Advanced Members: 3 x 3 with 10 second pause at the bottom position)

Skills: Review of Squat Clean variations, Overhead presses, and the Big Clean Complex

WOD

“Big Clean Complex and Muscle ups”

A. Inside of 1 minute complete the following complex with 115/65lb barbell:
1 x Big Clean Complex
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

B. Inside of 2 minutes complete the following complex at 135/85 lbs:
1 x Big Clean Complex
AMRAP Muscle ups in the remaining time

C. Inside of 3 minutes complete the following complex at 155/105 lbs:
1 x Big Clean Complex
AMRAP Muscle ups in the remaining time

D. Inside of 4 minutes complete the following complex at 185/115 lbs:
1 x Big Clean Complex
AMRAP Muscle ups in the remaining time

*One set consists of all 12 reps with the barbell followed by as many reps of muscle ups in the remaining time (MU do not have to be unbroken). The barbell should be UNBROKEN during the entire set or you must restart.
*Rest as needed between sets.

*C2B Pull ups are the alternative for muscle ups

*Score is total number of muscle ups / pull ups complete in each round

This WOD: courtesy of our friends at CrossFit WYNWOOD of Miami Florida. Thank you for the inspiration!

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Skills

Hand Stand Push up progression
Walking Hand Stand Practice

*Advanced Members:
3 x Sets Max Effort HSPUs
or
3 x attempt at longest hand stand walk

WOD

For Time:
20 x Box Jumps (30”/24”)
—THEN—
3 Rounds of:
20 x Wallballs (20/14)
20 x Ring Dips
—THEN—
20 x Box Jumps (30”/24”)
—THEN—
21-15-9 of
Hand Stand Push ups
V-ups

*Alternate for HSPU is Push Press

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Mobility

Overhead Rib Mobilization
Overhead Tissue Smash with Foam roller
Olympic Wall Squat with IR Bias
Shoulder Internal Rotation

WOD

METCON For Time:
500m Row/Run (Weather Permitting)
20 x Burpees (with hand clap behind head at the top)
100 x Double Unders (250 Singles)
20 x Burpees (with hand clap behind head at the top)
500m Row/Run (Weather Permitting)

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Monday Monster Mash

For time:
30 x Bear Complexes (115/75) (95/65)

For this workout a “bear complex” will consist of:

1 x Power clean
1 x Front squat
1 x Push press or Push jerk
1 x Back squat
1 x Push press or Push Jerk

*Note, you may combine the 1st 3 parts into a “squat clean thruster”

*You can “rest” in the hang, front rack, overhead, or back rack

*IF YOU DROP THE BAR you must perform 3 x burpees, 6 x toes to bar, and 9 x wall ball shots (20/14) before picking up the barbell again

* There is a 25 Minute Cap for this WOD

—Then —

Starting at 25:00 Minutes

Complete For time:
30 x Pull-ups
15 x Overhead squats (135/95) (115/75)
20 x Pull-ups
10 x Overhead squats (135/95) (115/75)
10 x Pull-ups
5 x Overhead squats (135/95) (115/75)

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Halloween Hopper

“The Scary Team Klokov Complex”

1 x Deadlift
1 x Full Clean
1 x Front Squat
1 x Push Press
1 x Split Jerk

WOD

AMRAP in 25 Minutes:
Station 1: Deadlift + 5 x Push ups
Station 2: Clean + Front Squat + 10 x Bar Jump Overs
Station 3: Push Press + Split Jerk + 5 x Pull ups

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