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915 Crossfit WOD Rss

Back and Spine 915 Crossfit WOD Rss: We are fully licensed CrossFit affiliates that have been dedicated to improving the overall health of our community through elite programming, outstanding service, caring, and constant feedback in a positive and supportive environment for over four years.

915 Crossfit WOD Rss Our Vision: We see athletes of all ages, skills, and abilities competing and training, celebrating in the camaraderie of sport and fitness. Every day, athletes push themselves beyond what they thought possible, breaking mental and physical barriers, carrying their success beyond the walls of our gym.

People are drenched in sweat, breathing heavily, taxed to their physical limit, but they are smiling too. They are authentically having fun, cheering on their teammates while knowingly playing a part in a much bigger picture, a community truly interested in being their best in LIFE. Every personal best achieved is a lasting change for the better and a true mark of applied hard work and discipline.


Friday 4/20/17

Friday 4/20/17

Warm-up
Bergener Warm-Up t/ Sn
4 minute EMOM
Suspend Sn 2 @ 80% (try maintain club in fingers for that 2 repetitions)

Relaxation 2min

4min EMOM
Suspend Sn 1 @ 90%

Players however understanding the grab is going to do following:
4min EMOM
Suspend Sn 4 @ lightweight

MetCon
AMRAP Fifteen Minutes
12 GHD Situps (sc: V-ups)
9 Torso to Club (sc: Leaping C2B)
6 OHS (L1: 55/75 L2: 75/115 L3: 115/155 Comp: 145/205)

Additional Power:
Tabata Abs: 20 Fits
5 Rounds- Hollow Stones
5 Models- Russian Turns
5 Models- Crunched Horizontal Heel Taps
5 Models- Situps
*a tabata round is 2o moments function/10 moments relaxation�

Thursday 4/20/17

Thursday 4/20/17

Warmup:
200m Run
Grap someone and do switching
5 Burpees
10 Pushups
15 Squats
for 7min

Strength:
Stop Back Lift (2sec)
Discover H2

Subsequently Normal Back 2&occasions;3 @ same H2 fat

MetCon
40-30-20-10
1 Supply Switching DB Sn (50/35)(40/30)(35/25)
10-20-30-40
DB Cup Squats (same dumbbell)
5 Burpees between ea change (40 total)

*May alternative KB within this exercise

Additional Power
1) Banded Horizontal Hikes- 3x25m (each side)
2) Single-Leg KB Deadlifts- 3�12 (each leg)
3) Hip Extensions- 3&occasions;12 (biggest)�

Wednesday 4/18/17

Wednesday 4/18/17

In this cycle we will be working on pull strength, prepping for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.

By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)

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Warmup:
3 Rounds:
8 Hip Extensions w/ 3sec pause half way
12 Lunges
16 Jumping Jacks

Strength:
Superset
4 Sets
a) Sumo DL x 2 @ H
b) 5-10 Glute Ham Raise

Skill: kipping Pullups (if time)

MetCon:
�Straight Helen��
1200m Run
63 Kettlebell Swings (Rx:55/35, Sc 44/25)
36 Pullups

Time Cap: 16min

Supplemental Strength:
1) Superset x 4:
DB Bench Press x 8 (heaviest)
One Arm DB Row x 8 (ea arm)
2) Dips- 4�7 (Heaviest)
3) Barbell Curls- 4�8 (heaviest)

Tuesday 4/17/17

Tuesday 4/17/17

In this cycle we will be working on pull strength, prepping for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.

By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)

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Skill/Warmup
200m Run then
Spend 10min working
Barbell Hang Clean & Jerk

Strength:
Strict Press
Find HS then 2 x 2-4 @80% �

MetCon:
22 min to go as far as possible
30 Burpee over Bar
15 Clean & Jerks (Rx: 135/95 Sc: start at 50% )
30 Box Jump (24/20?�)
12 Clean & jerks (Rx: 155/105 Sc: add 10-20lbs)
30 HSPU (or 6 wall walks)
9 Clean & Jerks (Rx: 185/125 Sc: add 10-20lb)
30/24 Cal Row
6 Clean & Jerks (Rx: 225/145 Sc: add 10-20lb)
300m Run
3 Clean & Jerks (255/165 Sc: add 10-20lb)
30 V-up Situps
Max Clean & Jerk (275/185 Sc: add 10-20lb)

*** every 5min MUST REST 1min, unless you are at the last C&Js****�


Supplemental Strength Work

1) Bulgarian Split Squats- 3�10 each leg
2) Weighted Sit-ups- 3�15-20
3) Hollow Rocks- 3�15-20
4) Standing Teapots- 3�12 each side�

Monday 4/17/17

Monday 4/17/17

As mentioned in this cycle we will be working on pull strength, setting up for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.

By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)

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Today we will be attacking a version of Murph. However, the sets of gymnastic work will be mandated to bigger sets than most people use, building some muscle endurance.

WOD
�70% Murph�
1100m Run
70 Pullups
140 Pushups
210 Squats
1100m Run

Middle MUST be done in 10 sets of
7 Pullups
14 Pushups
21 Squats

COACH NOTE: Dont be afraid of this workout. It may look intimidating at first glance but if needed, like always, you can scale the length of the run and/or each movemen. That�s what your coaches are for. All skill levels can definitely accomplish today�s workout.

� Coach Marc

Supplemental Strength Work
1) Kettblebell RDLs- 3�15 @ Heaviest
2) Wide Grip Lat Pulldowns- 3�8-10@ heaviest
3) Seated Row- 3�8-10@ heaviest

Friday, April 14, 2017

Friday, April 14, 2017

Skill:�Romanian Deadlifts

Strength:

Superset x 4:
-10 Romanian Deadlifts (no touch) @ 50%-60% of 1RM
-100ft Sled Push (@50%BW)

Metcon:�

12 Minute AMRAP:
10 Hang Snatches (RX: 115/75)(L3: 135/95)
12m HS Walk
14 Alternating Pistol Squats

Supplemental Work:

Flex Friday!
1) Tricep Rope Pulldowns- 4�10
2) DB Hammer Curls- 4�10 each arm
3) KB Skull Crushers- 4�15
4) Barbell Curls- 4�15

Thursday, April 13, 2017

Thursday, April 13, 2017

I�ve had a ton of fun coaching you all this week! There�s been a pretty good vibe and buzz around the gym lately and it�s awesome to be able to be a part of.

Today�s metcon should be handled as a sprint interval workout. This simply means that when it�s your turn to work, you need to try and move quickly because you will have a decent amount of rest in-between your individual working rounds. Have fun!

-Jon Jon

Strength:

Superset x 5:
10 Bench Presses @ 60%
10 Difficult Ring Rows (weighted, if necessary)

*rest about 2 minutes between sets

Metcon:

Teams of 2 (alternating every round, relay style):

6 Rounds:
200m Run
25 Wallballs

4 Rounds:
200m Run
25 GHD Situps (if there aren�t enough machines, x2 sit-ups)

Supplemental Work:

1) Hollow Rocks- 3�15
2) Knees-up Crunches- 3�30
3) Crunched Heel Taps- 3�30

Wednesday, April 12, 2017

Wednesday, April 12, 2017

Skill:

Clear Complicated

Strength:

15 Moments to Locate Biggest:
Suspend Energy Clear + Energy Clear + Clear

Metcon:

For Time:
15-12-9-6-3
Burpee pullups (L3: C2B)
Deadlifts
(RX: 225/155)(SC:165/105)

*For RX and L3, pullup club ought to be above ranking reach

Additional Function:

1) KB Sumo Squats- 3�10
2) Cedar Store- 3�1-moment
3) Large KB Shrugs- 3�10
4) Dead Weighs- 3�1-moment

Tuesday, April 11, 2017

Tuesday, April 11, 2017

We started off this week with a BANG! Today is no different. There is no strength work, which means that you should expect a metcon that is a little on the longer side. Have Fun!

-Jon Jon

Metcon:

A) 2 Rounds:
500m Run
15 Clean and Jerks
(RX: 135/95)(Sc: 115/75)

B) 2 Rounds:
500m Row
50 Air Squats

C) 2 Rounds:
1000m BIke
25 KB Swings
(RX: 55/35)(SC: 44/25)

Supplemental Work:

1) Bent Over Rows- 3�10
2) Lat Pull-downs- 3�10
3) DB Bench Press- 3�10
4) Seated DB Shoulder Press- 3�10

Monday, April 10, 2017

As mentioned previously, we will be beginning a new programming “style” for the next few weeks. Marc and I will be focusing a lot on pulling strength and also be working towards optimizing your Murph time this year. Murph is May 29, which leaves us roughly 7 weeks to train for it. Expect at least 1 Metcon per week that is a bit on the longer side (30-40 minutes) and some good strength work and high intensity Metcons on the other days. Also, we will be throwing in some extra/optional supplemental programming that will compliment the day’s work. This supplemental work is to be done on your own and not within the hour of class. LETS DO THIS!

-Jon Jon

Strength:

Back Squats
E2MOM x 4
7 Squats @ 65% of 1RM

Metcon:

5 Rounds:
10 HR Pushups (L3: HSPU)
10 Pwr Snatch (75/55)(L3:95/65)
10 Toes to Bar

Supplemental:

1) Banded Lateral Walks- 3x20m each side
2) Single-Leg KB Deadlifts- 3×10 each side
3) Hip Extensions- 3×10 @ Heaviest

Friday 4/7/17

Friday 4/7/17

Ability: Rock to Neck

Power: Discover Max Rock To neck in 1min with biggest rock

3 Models
200m Work
12 Deadlifts (95/65, 135/95, 155/115)
9 Hg Washes
6 Sholder to OH

Relaxation 5min

2 Models
200m Work
6 Deadlifts (115/75, 165/115, 185/135)
4 Hg Washes
2 Neck to OH