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Thursday, November 1st

400 m run
50 burpees
1 rope climb
400 m run
40 burpees
2 rope climbs
400 m run
30 burpees
3 rope climbs
400 m run
20 burpees
4 rope climbs
400 m run
10 burpees
5 rope climbs

Wednesday October 31st

WOD

EMOM (Every Minute on the Minute) for 20 min:
even - 10 Pullups
odd - 5 Handstand Pushups

Tuesday October 30th

WOD

"DT"
5 rounds of
12 Deadlifts - 155/105
9 Hang Power Cleans - 155/105
6 Jerks - 155/105

Skill

40 Shotguns
400m Plate Carry
20 Bridges w/ 3 to 5 sec hold
Supine DB Rows on GHD (DB rows held at the top of the hip ext)

Friday October 26th

5 Handstand Pushups
10 Toes to Bar
15 Double Unders
10 Rounds

Thursday October 25th

WOD

AMRAP 20 minutes
400m Run
15 Deadlifts - 185/115

Mobility

Middle Split - 3 min
Pancake Split - 3 min
Right/Left Split - 2 min ea

Wednesday October 24th

Plyo Work

Work up to Max Height Box Jump
Broad Jumps – 5 x 5
Pogos – 3 x 15
Footwork Drills – Single leg

WOD

AMRAP 7min
3 Thrusters – 95/65, 3 Pullups
6 Thrusters, 6 Pullups
9 Thrusters, 9 Pullups

Monday Oct. 22nd

Lower Body Max

1. Overhead Squat - 7 x 1 rep
2. GHR Raises - 3 x 15 reps

WOD


15 Ground to Overhead - 45/25
30 yd Overhead Walking Lunge - 45/25
15 Ring Dips (if you can't do Rx do pushups)

Saturday Oct 21st

5 rounds of:

400m Run
20 Burpees

Friday October 19th

Bench Press - 5 x 1 rep
Bent Over Row - 4 x 8 reps

WOD -

10 to 1 Back Squat - 225/135
1 to 10 Toes to Bar

Thursday, October 18th

Plan to WOD your Halloween Costume on Halloween Day.

10 Dealifts 135/95
12 Burpee Box Jumps
10 Front Squats 135/95
18 Pull-Ups
10 Push Jerks 135/95
24 Double Unders

Wednesday October 17th

WOD -

5 rounds of
10 Power Cleans - 135/95
10 Burpees

Interval -

3 x 400m Run

Tuesday, October 16th

Diane
21-15-9
Deadlifts 225/155
Handstand Push-Ups

Skill:
20 L Pull-Ups
20 Bridges with 3-5 second hold
3 X ME Ring Push-Ups
15 Candlsticks
*Partition as needed

Monday October 15th

Level 1:

40 - 30 - 20 - 10
Squats
Modified Pullups
Situps

Level 2:

40 - 30 - 20 - 10
Burpees
Pullups
Situps

Thursday October 11th

WOD -

Level 1:

"Cindy" AMRAP 20 min
5 Pullups
10 Pushups
15 Squats

Level 2:

"Mary" AMRAP 20 min
2 Muscle Ups
4 Handstand Pushups
8 KB Swings - 2 pood/ 1.5 pood

Skill -

100 yd. Plate Walks
L-sits on Parallettes - 2min
10 Skin the Cats
*partition as needed.

Wednesday October 10th

Weightlifting work :

Work up to 1RM Power Clean

WOD:

EMOM - 16 minutes
Even minutes - 5 Power Cleans
Odd minutes - 10 Pushups

Interval Work:

2 x 3 minutes of Max reps of Double Unders

Monday October 8th

Lower Body - 

Front Squat 5 x 3 reps

GHR Raises - 3 x 15 reps

WOD:

Level 1 - 

10 to 1 Thrusters w/ 5 pullups between sets.  Ends on 1 Thruster.

Level 2 - 

10 to 1 Thrusters w/ 1 rope climb between sets.  Ends on 1 Thruster.

Mobility:

SMR Shoulders with lacrosse ball

Static Banded Lat Stretch 2 min ea

Friday October 5th

Upper Body Strength Work

Level 1:

Bench Press - 5 x5 reps
Bent Over Row - 3 x 8 reps

Level 2:

DE. Bench Press - 2 board, 50% 1RM, chains
ME. Shoulder Press - work up to 1 RM
A1. Bent-over Row - 5 x 5 reps
A2. Face Pulls - 3 x 20 reps

WOD:

Level 1:

15 Medicine Ball Cleans - 20/14
10 Overhead Walking Lunges - 20/14
10 KB Swings - 1.5/1 pood

Level 2:

3 rounds for time:
15 Power Cleans - 135/95
10 Walking Lunges (w/ bar in front rack) - 135/95
5 Push Presses - 135/95

Thursday Oct. 4th

WOD:

3 rounds for time:

50 Double Unders
40 Wall Ball - 20/14
30 Sumo Deadlift - 75/55
20 Box Jumps - 24"

Skill:

Tabata 6 rounds

L-sit Parallettes
False Grip Dead Hang

Wednesday October 3rd

Running (on your own time, preferably 3 hours before or after your WOD)
Option 1: Run 3 to 5 miles
Option 2: 2 x 1 mile run, 2 x 800m run

WOD:

Level 1 -

Every minute on the minute for 10 min:
odd - 10 Overhead Squats
even - modified HSPU

Level 2 -

Every minute on the minute for 10 min:
odd - 6 Overhead Squats - 155/105
even - 3 Ring Handstand Pushups, or 5 Deficit Handstand Pushups

Mobility:
SMR Calves - 2 min ea
Static Calves - 3 min ea (90sec straight leg, 90sec knee bent)
Shoulder Internal Rotation - 3 min/ea
SMR External Rotators (armpit and side of shoulder girdle) - 3 min ea

Tuesday October 2nd

Level 1:

WOD: 4 rounds of:
15ea.
Jumping Pullups
Pushups
Situps
Squats

Level 2:

WOD:
"Angie"
100ea
Pullups
Pushups
Situps
Squats

Skill:

2 to 3 rounds
30yd Yoke Carry
15 Candlestick Negatives
200m Farmer's Walks
30 Superman Rocks

Mobility:

SMR with bar on Hamstrings
Banded Hamstring stretch - 2min/ ea.

Monday October 1st

Level 1:

Front Squat - 5 x 5
Good Mornings - 3 x 5 reps

WOD:

30-20-10 Thruster (95/115/135)
12-9-6 Ring Row Muscle Up

Mobility:

SMR Psoas
Banded Hip Flexor Stretch

Level 2:

WOD:
30-20-10 Thruster (95/115/135)(65/75/95)
12-9-6 Muscle Up

Mobility:
SMR Psoas
Banded Hip Flexor Stretch

Saturday Sept 29th

3 RDS

30 Power Snatches - 75/55
30 Wall Ball - 20/14

Mobility:

Work on some sore areas. We've got a big week planned. Need to start off October right!

Friday sept 28th

5 x 1 RM Shoulder press
5x5 bent over row

WOD: Diane

21-15-9
Deadlifts- 225/ 155
Handstand pushups

Buy out :
50 diamond pushups

Mobility:

SMFR external rotators
SMFR middle traps.

Thursday Sept 27th

WOD:

Level 1

5 RDS of:

400m run

15 KB Swings

15 Pullups

Level 2

"Eva"

5 RDS of:

800m Run

30 KB Swings - 2/ 1.5 pood

30 Pullups

Mobility:

Lying Pec Stretch - 2min/ ea

Lying internal rotation for shoulders - 3 min total

Wednesday Sept 26th

30 clean and Jerks - 185/115

Tuesday September 25th

WOD:

8 rounds of Tabata

Front Squat - 95/65
Pullups
Double Unders
Push Press - 95/65

Skill:

5min of Handstand Work - work on the next hardest skill for you. If you can't do HSPU work on Handstand Pushups, or wall climbs, if you can walk on your hands work on static holds, if you have static holds work on pirouettes, etc.

5 Hollow Rocks/ 5 Superman Rocks ( you have to roll from hollow to superman throughout entire 7 sets) x 7 reps

Complete 2 full rounds of Skill work.

Mobility: 

Banded Hip Flexor Stretch - 3min ea
Banded Hamstring Stretch - 2min ea

The Wall is Down

Thank you so much for everyone's help this weekend.  It was a arduous 3 days but it got finished thanks to the great community The Vault has created.  A big thanks to Russ Low, and PCI for the equipment.  Also The Dockside who fed the hungry beasts doing work straight for 3 days and provided us with delicious food.  We couldn't have done it without Chad, Missie, Stacey, Aric, Todd, Lori, JD, Leo, Jeff, Jaime, Crystal, Kevin, Juergen, Lacey, Teresa and Adam!  It truly shows that Crossfit is more than just an exercise program, and provides an invaluable community.  

Friday September 21st

Max Effort:

Shoulder Press - 5 x 1 rep
Floor Presses - 4 x 8 rep

WOD:

EMOM (every minute on the minute) for 20 minutes:
odd minutes - 5 Back Squats- 225/135
even minutes - Chest to Bar Pullups (level 1 regular pullups)

Mobility:

SMR Lats and External Rotators (use a yoga block with lacrosse ball to get deeper into your business)
Static - Lying pec stretch - 3min ea, Banded Lat Stretch - 3m/ea

Thursday September 20th

5 rounds for time:

30 yd Overhead Walking Lunges - 45/25

20 Weighted Situps w/ plate from lunges

10 Hand Release Pushups

Skill:

20 Candlestick Negatives

400m Farmer's Walk

50 Hollow Rocks

50 Superman Rocks

Mobility:

SMR Triceps and Biceps

Static Wrist Circles

Wednesday September 19th

Level 1

Burgener Warm Up - 1 w/ PVC, 2 w/ Training Bar

Snatch Balance Series - 3 reps of Pressing Snatch Balance, Heaving Snatch Balance, Snatch Balance

WOD:

"Nancy"

5 rounds of:

400m Run

15 Overhead Squats - 95/65

Level 2

D1.  Halting Snatch Deadlift - 4 x 3 reps

       *  Snatch Deadlift with a 3 to 5 second hold at the mid-hang position

D2.  Power Snatch off blocks (from mid-hang position)- 3 x 3 reps

WOD:

Open 12.2 -  AMRAP 10min

30 Snatches @ 75/45

30 Snatches @ 135/75

30 Snatches @ 165/ 100

30 Snatches @ 210/120

Skill:  

200 Double Unders

Mobility:

Partner up and roll each others calves' with a barbell - 3min ea

SMR Peroneals with foam roller

Tuesday September 18th

WOD:

Level 3:

"The 7"

7 rounds for time:

7 Handstand Pushups

7 Thrusters - 135/95

7 Knees to Elbows

7 Deadlifts - 245/145

7 Burpees

7 KB Swings - 2/1.5 pood

7 Pullups

Level 2:

7 Rounds for time:

7 Scaled Handstand Pushups

7 Thrusters - 95/65

7 Knees to Elbows

7 Deadlifts - 185/115

7 Burpees

7 KB Swings - 1.5/1 pood

7 Pullups (scale if needed)

Level 1:

Same as Level 2 except 4 rounds

Skill:

Getting off of the floor after the WOD to do mobility

Mobility:

Banded Hamstring Stretch - 2 min/ea

Middle Split - 3 minutes

Pancake Split - 3 minutes

September 13th

Level 1:

WOD:
50-40-30-20-10 Burpees, Double Unders.

SKILL:
60 sec Rope Hold
10 Skin the Cats
2 min Hollow Hold
15 Bridges.
*partition as needed.

Level 2:

WOD:
5-4-3-2-1 Rope Climbs
50-40-30-20-10 Burpees, Double Unders

SKILL:

7ea Turkish Getup
Bar Front Lever - 5 x 5reps (use band if needed)
Skin the Cats - 10 reps (w/ 10 sec hold)
1 Grip Drill - Heavy farmers walks, tabata plate walks, false grip dead hang, etc.
*partition reps as needed.

Wednesday September 12th

D1.  High hang Snatch - 4x3 reps
D2. Snatch balance - 3x3 reps

Level 1:
Burgener Warm Up - 1 w PVC, 2 w training bar

"Death by Overhead Squat"
1st min 1Overhead Squat -95/65
2nd min 2 Overhead Squats, etc...


Level 2:
"Death by Snatch"
1st min 1snatch- 135/95
2nd min 2 snatches, etc...
For 15 minutes. If you fail start back at 1 rep.

Tuesday September 11th

Deadlift "Cindy"

AMRAP 20min
3 rds of Cindy - 5 Pullups, 10 pushups, 15 squats.
3 Deadlifts.

Monday September 10th

Level 1:

Front Squat - 5 x 5 reps

Good Mornings - 5 x 5 reps

Level 2:

DE. Banded Box Squats @55% - 10 x 2 reps with Safety Squat Bar.

ME.  Work up to 1RM Front Squat

A.  5 x 5 Squat Good Mornings

B.  3 x 15 GHR Raises

C.  3 x 20 Banded Hip Flexor Pulls

WOD:  

Level 1 - 

40 sec max reps Power Cleans, 20 sec rest.

40 sec max reps Hand release Pushups, 20 sec rest.

Level 2 - 

5 Rounds of:

40sec max rep Power Clean - 135/95, 20 sec rest.

40 sec max rep Handstand Pushups, 20 sec rest.

Mobility:  SMR It bands, quads.

Static - Banded Hip Flexor stretch

Friday September 7th

I. Dynamic/Max Upper Body

Level 1
Push Press - 5 x 1 reps
Bent over Rows - 5 x 5 reps

Level 2
Banded Shoulder Press @ 50% - 12 x 2 reps
Work up to 1RM Push Press
Double KB High Pulls - 4 x 12
Reverse Flyes (Prone) - 3 x 15
Ring Dips - 3 x Max effort

II. WOD

3 rounds for time: 21 KB Swings - 2/1.5 pood, 15 Toes to Bar, 9 Thrusters - 135/95

Level 1 scale as needed.

III. Mobility

SMR Pecs and Lats
Static Lying Pec Stretch and Banded Lat Stretch

Olympic/ Interval Day

Burgener Warm Up (2 sets with PVC, 2 sets with training bar).

WOD:  Every Minute on the Minute for 16 min:  Odd minutes do 6 Overhead Squats, Even minutes do 10 V-ups

Intervals:  3 x 500m Row, or 3 x 400m Run

Mobility:  SMR calves and peroneals

Tuesday September 4th

Tuesday September 4th

Back Squat - 5 x 5 reps
Straight Legged Deadlift - 3 x 5 reps
Banded Hip Flexor Pulls - 3 x 20 reps

WOD: 7 rounds of 200m Run, 14 Hand Release Pushups, 7 Chest to Bar Pullups.

Skill: Walk on wall in Handstand position 10 steps each direction. Repeat 3 times.

Mobility: SMR Hamstrings and Adductors. Static Hamstrings and Adductors

 

 

Monday September 3rd

"Lumberjack 20"

20 Deadlifts @ 275/185lbs, 400m Run

20 KB Swings @ 2/1.5pood, 400m Run

20 Overhead Squats @ 115/85lbs, 400m Run

20 Burpees, 400m Run

20 Box Jumps, 400m Run

20 Squat Cleans @ 115/85, 400m Run

Mobility:  SMR It Bands and Quads, Static Hip Flexors and Quads (3 total hold position for minimally 2 to 3 minutes)

Friday August 31st

Upper Body Max/ WOD

Level 1:
5 x 1 rep Shoulder Press
3 x 3 rep Weighted Pullup

WOD:
AMRAP 15 minutes -
5ea Pistols, 10 Toes to Bar, 30 Double Unders
*modify pistols as needed box, band, rolling. Toes to bar modify as Hanging knee tucks. Double unders modify to 3x single unders, 90 reps. Double Unders are a neurological adaptation which means it requires practice. Figure it out:)

Thursday August 30th

WOD/ Skill Day

Pre WOD Mobility: Work on your Rack position

WOD -
Level 1:
10 to 2 Chest to Bar Pullup (by 2)
2 to 10 Front Squat (by 2)

Level 2:
5 to 1 Muscle Up
2 to 10 Front Squat - 205/135

Skill -
400m Farmer Carry - 70/53
Tabata: 4 rounds
Candlestick Negatives
False Grip Dead Hangs (bar or rings)
Handstand Walks

Mobility: Wrists and Forearms

Wednesday August 29th

Pre WOD Mobility: Work on improving Overhead position in the bottom of the squat. Keg Drill.

Odd Minutes - 5 Overhead Squats
Even Minutes - 8 Knees to Elbows
16 minutes Total

Interval Work: (Level 1 and 2)
8 x 200m Sprints (Rest 2 min between sets)

Post WOD Mobility: SMR Hamstrings, Static Hamstrings and Shoulder Internal Rotators

Tuesday August 28th

"Kelly"
5 rounds of
400m Run
30 Box Jumps - 24"
30 Wall Ball - 20/14

Post WOD Mobility:  SMR Calves, Static Calves (3min ea)

Monday August 27th

WOD:  40 sec max reps/ 20 sec rest x 3 Rounds of:
Press - 65/45
KB Swings - 1.5/1 pood
Pushups
Pullups

Mobility:  SMR IT Bands, Quads, Psoas
Static. Couch Stretch, banded Hamstring Stretch

Thursday August 23rd

WOD:

10 Rounds of 30 Double Unders, 10 Pushups, 3 Ground to Overhead