CrossFit WOD, June 4, 2018

June 4th

Weightlifting
Front Squat (4-4-4-4-4)
Belt squat (6-6-6-6-6)
Use chain around waist with KB hanging between feet. Stand on 2 24in boxes so KB can descend straight between feet as you squat.

Metcon
Metcon (Time)
Relay 2 teams:
1 min tire flips right into:

21-15-9 SDHP
*50 mt climbers between each set of SDHP

Count &1 &2… on the mt climbers

PART 2 of a New Year Blog Post

written by Asst. Head Coach Ashley

Coach Josh asked all of the coaches to write a blog for the new year. Some of you may have read part 1 of my post and are hoping I will finally tell you what my new goals are. I will, but a few things have happened in my life that are worth mentioning as they will strongly influence these new goals.

January 13th is always a tough day in my family. It’s the anniversary of my Dad’s death and the end of his battle with cancer. January 12th this year was shockingly difficult as well. That morning we found out that my mom has breast cancer. This seemed to change everything and yet nothing in my life in an instant. It also confirmed that I have my priorities straight for where I’m at in life right now.
My goals are horrible (from a coaching sense). They are not specific, based on time nor are they measurable. However, I believe that they are realistic and attainable.
*I will be a great coach. Not just a competent coach, but someone who can care for, teach and guide athletes to their goals. A coach that impacts lives in a positive manner.
*I will be someone that loves people around them. I’m not going to be happy and bubbly all the time, that’s just not me, but I want to be there for people and show them love, compassion and grace.
*I will be the kind of friend that others can ask to pray for them. I’m not ashamed of my faith and I want to be seen as someone who is steadfast in their faith through all of life not just in times that it’s easy.
*I will be fit enough to throw down in class, hop in on a 5k with a friend and every now and then do a few muscle ups.

These are the things that pull me out of bed each day, and what I will relentlessly continue to strive for.

*Mom update: She had surgery to remove the cancer and is responding well to treatments! She finished up radiation last month and is now in the process of setting a 5 year plan with her treatment team.

CrossFit WOD, June 1, 2018

June 1st

Weightlifting
Deadlift (5RM)

Metcon
Metcon (AMRAP – Reps)
6 rounds (3 of each movement) 2 min work 1min rest
Burpee box jump overs 24/20in
Row/ Bike/ Ski

CrossFit WOD, May 31, 2018

May 31st

Weightlifting
Metcon
Coaches Core Circuit
Back Squat (5RM)
Make up lift
Bench Press (5RM)
Make up lift

Metcon
Metcon (Time)
5 Rounds:
200ft Shuttle run (4×50)
12 Thrusters 75/55#
12 Pull ups
Metcon (Time)
5 Rounds:
200ft Shuttle run (4×50)
12 Wall balls
12 Jumping pull ups

CrossFit WOD, May 30, 2018

May 30th

Weightlifting
Bench Press (5RM)

Metcon
Metcon (Time)
2 Rounds w/DBs 50/35#
25 Deadlifts
25 K2Es
20 Hang power cleans
25 Ring dips
15 S2OH
5 Rope climbs
Metcon (Time)
2 Rounds
25 Deadlifts
25 Knees to chest
20 Hang power cleans
25 H.R. push ups
15 S2OH
5 Rope get ups

CrossFit WOD, May 29, 2018

May 29th

Weightlifting
Back Squat (5RM)

Metcon
Metcon (AMRAP – Reps)
8 minute amrap:
3 OHS 95/65# 30 DU
6 OHS 30 DU
9 OHS 30 DU

Continue adding 3 reps to your OHS each round.
Metcon (AMRAP – Reps)
8 minute amrap:
3 Goblet squats 50 Single unders
6 Goblet squats 50 Single unders
9 Goblet squats 50 Single unders

Continue adding 3 reps to your goblet squats each round.

CrossFit WOD, May 28, 2018

May 28th

Warm-up
Warm-up
3 minute easy jog then:
4 Rounds:
5 Inchworms into cobra
10 Scorpions
10 Lunge with knee to chest
20 Jumping jacks
1 Minute plank or hollow hold

Metcon
Metcon (Time)
20-1 reps of:
Burpees
Sit ups

20 burpees and 20 sit ups then 19 of each then 18 of each all the way to 1 and 1.
Metcon (Time)
15-1 reps of
Burpees
Sit ups

15 burpees and 15 sit ups then 14 of each then 13 of each all the way to 1 and 1.

CrossFit WOD, May 26, 2018

May 26th

Warm-up
Warm-up
*2 minute Jump rope

*3 Rounds:
5 Burpees
5 Inchworms into scorpions
10 Lunges (each leg)
10 Straight arm pull ups or beat swings
20 Sit ups

Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Murph can also be done with a partner splitting the work or as a team.
S-Murph (Time)
800m Run
10 rounds of:
5 Pull ups
10 Push ups
15 Squats
Finish with another 800m Run

CrossFit WOD, May 25, 2018

May 25th

Warm-up
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon (Time)
Partner 3k Row Relay

Skill
Metcon
Mobility Circuit:
20 Banded steps R/L
5 Wall squats 3-3-1 tempo
16 Landmine twists
20 PVC good mornings