CrossFit Tribe

Christine and Jeremy with a good starting and finish position to the KB swing!

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, quads, lats and T-spine/2 Minutes – lax ball shoulders
Mobility: 2 minutes – wall quad stretch, 30 seconds shoulder extension stretch (each side), 10 db row plus external rotation, 10 pvc oh squat
Dynamic Warmup: Coach’s Choice

Skillwork: Muscle-up

Metcon - For Time:

10 Overhead Squats (135/95)
10 Burpees
10 Thrusters (135/95)
10 Power Cleans (135/95)
10 Toes to Bar
10 Muscle-ups
10 Toes to Bar
10 Power Cleans (135/95)
10 Thrusters (135/95)
10 Burpees
10 Overhead Squats (135/95)

Level 2: 115/75
Level 1: 95/65

*20 Minute Cap – If no muscle-ups, sub muscle-up transitions or pull-ups

Buyout: Tabata Hollow Rock

Tuesday 8/2 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, quads, lats and T-spine/2 Minutes – lax ball shoulders
Mobility: 2 Minutes – band hip flexor stretches, 1 Minute – band front squat stretch (high elbow)
Dynamic Warmup: Coach’s Choice

Strength: Front Squat 3-3-3

Metcon - For Total Reps:

4 Minute Row (Calories)
3 Minutes Wallballs (20/14)
2 Minutes Box Jumps (24/20)
1 Minute Double Unders

Buyout: 2×10 Turkish Getup (alternate sides)

Josue getting some air!!

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders
Mobility: 10 band face pull + external rotation, 10 side lying db rotations, 10 wall angels
Dynamic Warmup: Coach’s Choice

Strength: Jerk 1-1-1-1-1-1

Metcon: For Time:

400m Run
40 Butterfly Sit-ups
25 Shoulder to Overhead (95/65)
100 Double Unders
40 Butterfly Sit-ups
25 Shoulder to Overhead (95/65)
400m Run

Level 2: 75/55
Level 1: 65/45

Buyout: 3×10 band good morning, 2 minutes – band hip flexor stretch (1 minute each side), 2 minutes – pigeon pose (1 minute – each side)

Wednesday 8/1 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, quads, lats and T-spine/2 Minutes – lax ball shoulders
Mobility: 2 minutes – wall quad stretch, 30 seconds shoulder extension stretch (each side), 10 db row plus external rotation, 10 pvc oh squat
Dynamic Warmup: Coach’s Choice

Skillwork: Muscle-up

Metcon - For Time:

10 Overhead Squats (135/95)
10 Burpees
10 Thrusters (135/95)
10 Power Cleans (135/95)
10 Toes to Bar
10 Muscle-ups
10 Toes to Bar
10 Power Cleans (135/95)
10 Thrusters (135/95)
10 Burpees
10 Overhead Squats (135/95)

Level 2: 115/75
Level 1: 95/65

*20 Minute Cap – If no muscle-ups, sub muscle-up transitions or pull-ups

Buyout: Tabata Hollow Rock

Brian hitting 245 on the deadlift, push-up, run.

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, lats and T-spine/2 Minutes – lax ball shoulders and pecs
Mobility: 2 Minutes – calf and ankle mobility, 2 Rounds: 10 ring rows, 10 scap pushups
Dynamic Warmup: Coach’s Choice

Strength: Deadlift 3-3-3

Metcon – 4 Rounds For Time:

20 KB Swings (53/35)
10 Up and Over Box Jumps (24/20)
Max Rep Unbroken Pushups

*Rest 30 seconds after each completed round…

Buyout: 2×30 second pec stretch (each side), 2×30 second shoulder extension stretch (each side), 3×10 band pull aparts (purple band)

Tuesday 7/31 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders
Mobility: 10 band face pull + external rotation, 10 side lying db rotations, 10 wall angels
Dynamic Warmup: Coach’s Choice

Strength: Jerk 1-1-1-1-1-1

Metcon: For Time:

400m Run
40 Butterfly Sit-ups
25 Shoulder to Overhead (95/65)
100 Double Unders
40 Butterfly Sit-ups
25 Shoulder to Overhead (95/65)
400m Run

Level 2: 75/55
Level 1: 65/45

Buyout: 3×10 band good morning, 2 minutes – band hip flexor stretch (1 minute each side), 2 minutes – pigeon pose (1 minute – each side)

Megan, GHouse and Abby hitting the Down and Dirty Mud Run

”Olympic Lifting Session/Open Gym”

Oly Lift: Snatch

Metcon – Make up any WOD missed during the week or suggested WOD:

2 Rounds of:

Row 250m
Row 500m
Row 750m

*Rest same amount of time taken to row each interval…

Open gym will now run from 11-2pm.  Oly class will still run from 11-12:30pm.  Members may come into open gym at any time from 11-2pm but Oly class will get first dibs on barbells.

Monday 7/30 WOD:

Strength: Deadlift 3-3-3

Metcon – 4 Rounds For Time:

20 KB Swings (53/35)
10 Up and Over Box Jumps (24/20)
Max Rep Unbroken Pushups

*Rest 1 Minute after each completed round…

2012 London Olympics begin today, check out the action over the next 17 days!

Metcon – “Partner WOD”

AMRAP 20 Minutes:

200m Run
6 Overhead Squats (115/75)
12 Burpees

*Beginners sub front squats/intro visits sub 12 goblet squats or air squats

Sunday 7/29 WOD - ”Olympic Lifting Session/Open Gym”

Oly Lift: Snatch

Metcon – Make up any WOD missed during the week or suggested WOD:

2 Rounds of:

Row 250m
Row 500m
Row 750m

*Rest same amount of time taken to row each interval…

Open gym will now run from 11-2pm.  Oly class will still run from 11-12:30pm.  Members may come into open gym at any time from 11-2pm but Oly class will get first dibs on barbells.