Monthly Archives

May 2014

WOD for Saturday, 5/31/14

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Josh and Jojo love partner WODs (and selfies)!

Today’s workout is to be done in partners. It is a task priority workout, which means that you must complete the following task as quickly as possible. One person will be performing 20 dumbbell snatches while their partner does as many burpee pull ups as he/she can.  After the 20 snatches are completed, you switch. Keep switching until you complete 100 burpee pull ups.

For time:

20 DB Snatches (50#/35#)

100 Burpee pull-ups



You’ll have to show up to find out 🙂


WOD for Friday, 5/30/14

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The Plank Complex is a great way to fortify the shoulder girdle in the horizontal plane. Be sure to keep tight through the midline and carry your body appropriately.
Compare your 2 minute Burpee Fitness Test to your prior tests to see if you’re improving.
Finish the week off with a high heart rate MetCon with your buddy the medicine ball. More like medicine for some sore legs.
3 x 1 min Plank Complex
Fitness Test:
2min ME Burpees
400m MB Run (20#/14)
30 Wall Balls

WOD for Thursday, 5/29/14

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This week we alternate back to front squats to test our three rep maximum. Building a strong front rack style squat is keep to handling more load and becoming more efficient in various movements such as wall balls, thrusters and squat cleans.
Your conditioning will be tough. With no rest intervals you will be working for 9 total minutes alternating from a pulling, pushing, and aerobic movement.
10 mins to establish 3RM Front Squat
WOD: 3RFT- Score is total reps
1min Ring Rows
1min HR Push-up
1min Double Unders (no scale)

Oz’s Squat Mobility Programming

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In this week’s homework we ask that you take some time to improve your squat with some ankle and hip mobility drills that Coach Oz shows us here.  Doing a few sets each a few days this week before class should improve your squat and keep those hips, knees, and ankles injury free.


WOD for Wednesday, 5/28/14

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Last week we performed tempo wall climbs to establish multi-planar stability in the shoulder. This week we that that a step more and improve stability in the completely inverted position with hand stand holds.

Our MetCon for the day was created by King of the Hill, Brandon Finegold. It is a well designed chipper of various movements with unique modalities.

5×30 Hand Stand Hold (30 sec rest)

WOD: Orange Crush aka “Balls and Bells” (cap 15)
10 Turkish get-ups (1.5/1) *5 one arm then 5 next arm
20 Med Ball Cleans 20#/14#
30 KB clean and jerks *alternating
40 MB sit-ups
50 KB swings
60 MB slams

WOD for Tuesday, 5/27/14

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The “Bird-Dog” is a yoga move we are stealing to improve our CrossFit abilities. When raising and stabilizing your opposite leg and arm in the prone position, like the Bird-Dog position,  you are strengthening a very important fascial chain that crosses our body like an “X”. It is also part of what is called the posterior oblique subsystem. Do your best to engage that chain and keep your pelvis and spine neutral.
“Kipping” is not flailing. We will take some time to work the gymnastic kip and practice using horizontal force through our hips and midline to elevate us towards the bar. Then we will test it out with sets of chest to bar pull-ups. The class will finish with a shorter than average AMPRAP of Kettlebell Goblet Lunges and sit-ups.
Alternating bird-dog 10 x 30sec
Gymnastic Kip (8mins)
Fitness Test: 
3x ME Chest to bar Pull Ups(8 mins)
Met-Con: AMRAP 7
20  Goblet step-back lunges (1.5/1)
20 Sit-ups

WOD for Monday, 5/26/14

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Memorial Day WOD Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

1mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1mile Run

WOD for Friday, 5/23/14

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There’s an old fairytale that gyms in Eastern European nations would not let young men enter until they could perform an exercise which involved keeping a 100lbs bag of sand or rice over there head from the ground. They would be turned away until the task was accomplished. The point of the challenge was that you did not earn the right to train your body as you wished until you could perform such a highly functional movement  such as what would become known as the Turkish Get-up. There are few, if any, exercises that incorporate as many muscles as the TGU.
Finish the week with a fun CrossFit Regional Event involving a Chipper style couplet of pull-ups and overhead squats. How does your time compare to the best athletes on Earth?
Stability / Skill:
5mins of skill then–
6 EMOTM 2 TGU’s (alternating each round) For Quality
Skill: OHS
“Regional Event 14.7” (cap 12)
64 Pull-ups/ banded pull-ups
8 OHS (205/135#)

WOD for Thursday, 5/22/14

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Today’s workout is completely dynamic, touching on all the parameters of fitness. Improve your lateral stability and load caring ability with the Kettlebell Sobriety Walks, strength with some high load deadlifts and conditioning with a short time domain high work output burpee challenge.
KB Sobriety Walk 2x full zig-zag across floor (2/1.5pd)
10mins to establish 5RM Deadlift
Met Con: (cap 4)
50 Burpee Box-Overs For Time (24″/20)