WORKOUT OF THE DAY

TUE09APR2019

WOD

Primer
2 Rounds:
10 Standing Shoulder External Rotation https://youtu.be/TKHZHdYThEw
10 Prone BTN Press https://youtu.be/CrVUbiqxcQQ
10 Behind the neck elbow pull throughs https://youtu.be/8cPzZOaniH8

Strength
Front Squat: warmup then 3 sets of 10 @ 60%

Conditioning
AMRAP 9:
2 Pull-ups
2 Power Snatch (115/80)
4 Pull-ups
4 Power Snatch
6 Pull-ups
6 Power Snatch

R+: Ring MU & 135/95

Extra

Conditioning
10K Bike For Time

Strength
3 sets:
10 Glute Ham Raise
30 sec Weighted Plank

MON08APR2019

WOD

Primer
1 Set:
10 Wall Snow Angels
10 e/L Single leg bench glut bridge
10 Squat to low box jump

Strength
Push Press: 5 sets of 5, Building

Conditioning
For Time, (30 Minute cap):
200M Run
26 Hand Release Push-ups
200M Run
26 Kettlebell Swings (53/35)
200M Run
26 Abmat Sit-ups
200M Run
26 Deadlifts (75/55)
200M Run
26 Air Squats
200M Run
26 Box Jumps (24/20)

Extra

Snatch Balance: 40/3, 50/3, 60/3, 65/3, 70/3

Snatch Pull + Hang Power Snatch + Snatch: Exactly 6 sets to find max for complex

SAT06APR2019

WOD

Primer
2 Rounds:
10 Single Leg Split Squat https://bit.ly/2I3EhFL
10 Sidelying Shoulder External Rotation https://youtu.be/YTX84qSUlaw
10 Prone Shoulder Flexion https://youtu.be/s2N9MitR9QA?t=81

Strength
5 Sets:
6 Incline* Bench Press
10 DB Reverse Fly

*use a 45# plate under the bench to create the incline

Conditioning
In teams of 2, alternating stations, AMRAP in 20 min:
21 Air Squats
18 Jumping Lunges
15 V-Ups
12 Power Clean (115/80)
9 Push Press (115/80)

Extra

Conditioning
For Max Reps:
0:00 – 6:00: 800M Run, Max Clean and Jerks (135/95)
6:00 – 8:00: Rest
8:00 – 13:00: 600m Run, Max Power Snatch (115/80)
13:00 – 15:00: Rest
15:00 – 19:00: 400m Run, Max Thrusters (95/65)

THU04APR2019

WOD

Mobility
Couch Stretch 1 min e/side
Calf Foam Roll 2 min
Quad Foam Roll 2 min

Primer
3 rounds:
8 e/side Side Plank w/ Abduction https://youtu.be/A8VmXRbB8iw
8 Box Jump + hop https://bit.ly/2IcFIBk
10 Reverse Grip Bent Row https://youtu.be/4hWj0twN-Oo

Conditioning
In teams of 2, for Time:
200M Carry
50 Pushups
200M Carry
50 Strict Pullup or Chinup
200M Carry
50 Cal Bike

*On carry, one partner will carry 2 Heavy KBs while other partner carries 1 Heavy Plate. They can switch at any time. 

WED03APR2019

WOD

Primer
2 Rounds:
6 e/leg Single Leg Glute Bridge
10 Band Pull Aparts
5 e/direction KB Halo

Conditioning
5 Rounds for Total Reps:
1 Min – Max Thrusters (45/35)
20 Sec – Rest
1 Min – Max Cal Row
20 Sec – Rest
1 Min – Max Burpees Over Empty Bar
20 Sec – Rest

Extra

Clean Pull + High Hang Clean + Clean: Every 60 sec for 8 sets, start at 50% and build 5% each set

TUE02APR2019

WOD

Primer
2 Rounds
10 e/L Table top leg extension
10 Straight arm scap pullup w/3 sec pause
10 pause squat to jump

Strength
Pause* Back Squat + Back Squat:
50/1+3, 60/1+3, 70/1+3, 75/1+2, 80/1+2

*2sec pause in tight bottom position, with no bounce up

Conditioning
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Extra

Snatch Balance: 40/3, 50/3, 60/3, 65/3, 70/3

Snatch Pull + Power Snatch + Snatch: Exactly 6 sets to find max for complex

SAT30MAR2019

Becky Conzelman is the Founder of FaithRxd, a global community uniting Faith and Fitness. She is also a 5 times CrossFit Games competitor. I’ve been fortunate enough to spend some time with Becky and she’s one of the warmest and most welcoming people I’ve ever met. Unfortunately, Tuesday night she suffered an aneurysm that bled into her brain and had to undergo surgery for several hours. So far things are positive, but still very serious.

Today’s WOD is for Becky!
– Coach Chris Coker

WOD

Primer
2 Rounds:
10 Skull Crushers
10 Bird dogs
10 Thread the Needle – DEMO

Conditioning

“Becky Conzelman – Champion”
2 Rounds for Time (30min cap):⁣⁣
25 Handstand Push Ups⁣⁣
20 Deadlifts⁣⁣ 135/95
15 OHS 135/95⁣⁣
10 Burpee Over Box⁣⁣ 24/20
800M Run⁣⁣

Scale w/ regular pushups, lighter weight, and front squats as needed. 

FRI29MAR2019

WOD

Primer
2 sets:
5 Prone I-Y-T
10 Light standing shoulder ER
5 e/s Plyo side lunge to explode

Strength
Front Squat: Build to heavy single, NO MISSES

Conditioning
AMRAP in 14 minutes:
100M Run
3 Squat Clean Thrusters (135/95)
200M Run
6 Squat Clean Thrusters
300M Run
9 Squat Clean Thrusters
etc….