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Check out our daily WODs..
06/6/2020
WOD
Ten rounds for time of:
200 Meter Run or 40 Running Man Line Jumps *https://youtu.be/0mrXwBqn93s
10 Down Ups
10 Back Pack Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

Saturday
06/5/2020
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=sharing

Warmup
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Skill Prep
Clean Warmup EMOM X 8

1) 3 Clean High Pull + 3 Muscle Clean

2) 3 Power Clean + 3 Front Squat

3) 3 Clean + 3 Strict Press

4) 3 Power Jerk + 3 Split Jerk + 3 Press from Split

Strength/ Skill
Power Clean + Clean + Push Jerk
4 X (1 + 1 +1)

10 min Cap *RPE 6-7

WOD
AMRAP 15:

1 Round of “Strict Cindy”
2 Clean and Jerk 135/95 *(Scale to Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
4 Clean and Jerk 135/95 *(Scale to Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
6 Clean and Jerk 135/95 *(Scale to Double Dumbbell Power Clean and Jerk (50’s/35’s)

Add (2) Clean and Jerk Per Round

Cash Out
4 rounds of each station
:20 of work
:10 of rest.
A. V ups
B. Tuck Ups
C. Hollow hold
D. Glute bridges

Friday
06/4/2020
Warmup
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers *(groiners)
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds

WOD
Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil’s Press
10 Air Squats
4 Alternating Single-Arm Devil’s Press
15 Air Squats
6 Alternating Single-Arm Devil’s Press
20 Air Squats
8 Alternating Single-Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.

Cash Out
Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds.

Thursday
06/3/2020
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharing

youtu.be/aO7aTleCYXE

Warmup
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Warmup *Aerobic Capacity
5 Rounds
1) Overhead Jumping Split Lunge (10 Seconds)
-Recommended Load: 45/25lb plate
-Max Effort – Minimum 10 reps/round (5/leg)
-Scaling Option: load
2) Overhead Walking Lunge (10 Seconds)
-Recommended Load: 45/25lb plate
-Max Effort – Minimum 8 reps/round (4/leg)
-Scaling Option: load
3) Walking Lunge (40 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes

Skill
Snatch prep EMOM X 8

1) 3 Snatch High Pull + 3 Muscle Snatch

2) 3 Power Snatch + 3 OHS

3) 3 Snatch + 3 Snatch Grip Push Press

4) 5 Spitz Snatch

Strength/Skill
No Hook No Feet Snatch

*work up in weight for 10 min (RPE 7)

4 X 1

WOD
Four rounds for time of:
200 Meter Run
10 Strict Pull-Ups
10 S2O * (scale to Dumbbell Shoulder to Overhead (55/35 lbs)
200 Meter Run
10 Hang squat cleans *(scale to Dumbbell Hang Squat Cleans (55/35 lbs)
10 Toes to Bar

Wednesday
06/2/2020
Warmup
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)

Warmup Gymnastics
Single arm raises in squat *https://youtu.be/LsK7g48cU9Y
5 slow raises/arm x 2 sets

Wall facing hollow *https://youtu.be/BW2LU-9W51k
10 sec hold x 3 reps

clamshell *https://youtu.be/YIRf2O8nclA
15 reps in each position/LEG

Handstand training/shoulder health couplet
10 min 3 Rounds (Rest 30-60 sec b/t exercises)

Box One Leg Extensions *https://youtu.be/BuIepHx2DTM
3/leg *3-5 sec hold at the top of each rep

KB windmill *https://youtu.be/lDsM5aCYgnA
5/side slow and controlled

Pistol foundation couplet
10 min 3 Rounds (Rest 30-60 sec b/t exercises

Tempo reverse lunge step *https://youtu.be/-cMaoLbFaXI
5/leg **5 sec lowering each rep **Increase difficulty by keeping back foot elevated off the floor only using the back foot touching the ground as much as needed to get back up.

90/90 Pigeon sequence *https://youtu.be/5Dzcgdr0ErQ
30 sec stretch + 5 lifts in each position. Complete entire sequence on one side before moving to the other side. **If you have a tough time with the lifts, use the clamshell 10 reps/leg each both directions

HSPU foundation couplet
10 min 3 Rounds (rest 30-60 sec b/t exercises)

Downward dog HSPU negative *https://youtu.be/1kpocBWo4BA
2-5 Reps **5-10 sec lowering each rep

Quadruped single leg tuck to extension *https://youtu.be/jrPwxoZlsdw
10/side *control the reps

Stretch 5 min 2-3 Rounds
Box pike stretch into front scale *https://youtu.be/UcHM7Esk43s
30 sec stretch + 15 sec hold/side

Side Splits *https://youtu.be/zjFkP8BEd0Q
60 sec/side

Tuesday
06/1/2020
Hey CFI,

Tomorrow’s open gym schedule has just been updated for tomorrow (Monday 6/1/20). Please note that links from previous days/weeks are not the schedules we use for future open gym sign-ups, do not use prior posted links to sign up.

docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/edit?usp=sharing

Warmup
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Warmup *Aerobic Capacity
5 Rounds
1) Ring Row (10 Seconds)
-Max Effort – Minimum 7 reps/round
-Find body angle that allows for intensity to stay intact for all 5 rounds
2) Peak Pull Static Hold (10 Seconds)
-Ring Row hold at peak hold position (rings close to chest)
-same body angle as first exercise
3) Bent Over Row w/DB (40 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
-Choose light DBs. Something that will allow for continuous movement for all 5 rounds without compromising position.
*No rest between reps or rounds
*Total Time: 5 minutes

Strength *Aerobic Capacity
5 Rounds
1) Front Squat (15 Seconds)

2) Front Squat Bottom Hold (5 Seconds)

3) Front Rack Hold (10 Seconds)

4) Behind Neck Strict Press w/PVC (30 Seconds)

Strength Speed *Aerobic Capacity
5 ROUNDS
1) Push Press (12 Seconds)

2) Behind Neck Strict Press w/PVC (48 Seconds)

jumping *Aerobic Capacity
5 Rounds
1) Double Unders (20 Reps)

2) Box Jump (Up to the Minute)

Monday
05/31/2020
Warmup
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)

WOD *at home version
Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Power Cleans
9 Dumbbell Thrusters

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks
9 Dumbbell Front Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

Task
Three sets of:
15 seconds of Top of Push-Up Hold
15 seconds of Bottom of Push-Up Hold
Max Reps of Unbroken Push-Ups
Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed

WOD *Aerobic Capacity
5 Rounds:
1) 100 Meter Run at Sprint Pace
2) 300 Meter Jog at Recovery Pace

Details: Your minimum 100 meter sprint speed must be equal or faster than your current 400 meter max effort pace. Your 300 meter recovery jog is any speed that allows you to maintain your minimum 100 meter sprint speed in every round. Record your total workout time for the entire 2000 meters.

THE WHY: This test workout will help athletes determine if they need to improve their speed or their recovery.

THE HOW: Compare your 100 meter sprint time against your average 100 meter jog time. Your 100 meter sprint time should be half (50%) your 100 meter jog time (sprint time divided by jog time). A percentage greater than 50%, you need more speed “anaerobic” training. A percentage less than 50%, you need more recovery “aerobic” training. The catch: You can only check your interval splits during your sprints and not during the recovery jogs.

Warmup
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Plank Shoulder Taps + 30 seconds Hollow Hold
Station 2 – 30 seconds Hold in Support on Rings + 10 seconds Hold in Catch on Rings
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

WOD
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Alternating Pistols

WOD
Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Alternating Single-Arm Dumbbell Devil’s Press
10 Alternating Single-Arm Dumbbell Snatches
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Single-Arm Overhead Dumbbell Lunges (Right Arm)
10 Single-Arm Overhead Dumbbell Lunges (Left Arm)
30 Sit-Ups

Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.

Sunday
We love to connect, share stories, and throwdown on a WOD with visiting athletes. We truly embrace the Spirit of CrossFit that bonds us all together. Together you and us make up the CrossFit community on a world wide level.
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