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April
27
Thursday

THURSDAY 27.04.17

18-024537-proper_squat_depth
MOBILITY AND MAINTENANCE

S1. 20/15 Cal SKI ERG
S2. 15 Wall Balls
S3. 10 KB Swings
3 Rounds
STRENGTH
PERFORMANCE and FITNESS
Back Squat
5-5-5-5-5
Build over 5 sets to your heaviest 5RM
METCON (Rounds)
PERFORMANCE and FITNESS
5 Rounds
Every 3 mins complete
12 DB Lunges 22.5/15
8 C2B Pull-ups
4 DB Squat Cleans
Complete as many Cals on Ski erg/Airbike/Rower until the 2 min Mark
MIDLINE STRENGTH
15-12-9-6-3
Pikes
Strict T2B
V- Snaps
WORDS TO LIVE BY
c2534d653b17e4770d0049fd3d7410fd

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April
26
Wednesday

WEDNESDAY 26.04.17

Screen Shot 2017-04-25 at 8.18.06 PM
MOBILITY AND MAINTENANCE

S1. Band Assisted Hamstring Floss
S2. Band Assisted Shoulders
S3. Shoulder Mash (Lacrosse Ball) x 1 min per side
STRENGTH
PERFORMANCE and FITNESS
Deadlift
5-5-5-5-5
Build over 5 sets to your heaviest 5RM
MET-CON (Time)
PERFORMANCE and FITNESS
21-15-9
Hang Snatch 45/30
Box Jumps
Straight into
9-15-21
Hang Clean 55/40
HSPU
Sub DB push Press for HSPU
WORDS TO LIVE BY
motivational_quotes_21

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April
25
Tuesday

ANZAC DAY TUESDAY 25.04.17

square-Hero-Liam-Nevins
MOBILITY AND MAINTENANCE

Dynamic Stretch for Her WOD to come (use length of the room)
METCON (HERO)
PERFORMANCE and FITNESS
LIAM
For time:
Run 800 meters with a 20kg plate
100 toes-to-bars
50 front squats 70/50
10 rope climbs
Run 800 meters with a 20kg plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

FINISHER
In teams of 3-4
7 min AMRAP Cals Airbike
WORDS TO LIVE BY
2016-04-27-1461746634-9201911-anzacday

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April
24
Monday

MONDAY 24.04.17

hulksnatch
MOBILITY AND MAINTENANCE

1 Round
S1 – Band assisted Front Rack
S2 – Band assisted Lats
S3 – Band assisted Hip Flexor
STRENGTH
PERFORMANCE and FITNESS
Push Press
3-3-1-1-1
Build over 5 sets to your heaviest 1RM
MET-CON (Reps)
PERFORMANCE
Every 2 minutes for 6 rounds:
6 Power Snatches, 55/35
Rest 1 minute.
Every 2 minutes for 5 rounds:
4 Power Snatches, 65/40
Rest 1 minute.
Every 2 minutes for 4 rounds:
3 Power Snatches 75/45
WORDS TO LIVE BY
LOREM_COMPOSITING_JIMMY_VAN_HOUDT_SAMUEL01_940

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April
23
Sunday

SUNDAY 23.04.17

sometimes-we-dont-need-advice-we-just-need-somebody-to-listen-quote-1

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April
22
Saturday

SATURDAY 22.04.17

article_590_ok118
In Teams of 3
Share
100 Wall Balls
80 Box Jump Overs
60 KB Swings
40 Push-ups
20 Burpees
PERFORMANCE and FITNESS
MET-CON (Time)
“AIR FORCE” (Hero WOD)
At the top of each min including the 1st min 4 BURPEES.
20 Thrusters
20 SDHP
20 Push Jerks
20 OH Squats
20 Front Squats
Weights. 42.5/30
FINISHER
15 Cal Airbike
40m Heavy Farmers Walk
Teams of 3-4
3 Rounds each
WORDS TO LIVE BY
Sometimes-we-need-to-stop-analyzing

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April
21
Friday

FRIDAY 21.04.17

how-to-master-the-double-under-graphics-2
MOBILITY AND MAINTENANCE

Dynamic Stretch Series using Length of the Room
STRENGTH
PERFORMANCE and FITNESS
Push Press
5-5-5-5-5
Build over 5 sets to your heaviest 5RM
PERFORMANCE
METCON (AMRAP)
12 min AMRAP
1 Squat Clean 80% 1RM
8 Pull-ups
24 Double Unders
Squat clean wants to be Heavy.
FITNESS
METCON (AMRAP)
12 min AMRAP
3 Squat Clean @ a challenging weight
8 Pull-ups (band assisted)
10 Box Jumps
WORDS TO LIVE BY
8d7d41c990d9432c133fb1112f2620b88e23afb8_hq

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April
20
Thursday

THURSDAY 20.04.17

crossfit-games-concept-2-rower
MOBILITY AND MAINTENANCE

S1. Band Assisted Hamstring Floss
S2. Band Assisted Lats
S3. Share 50 Cal Airbike in Partners
PERFORMANCE and FITNESS
Endurance
Rower (In Partners)
600m
500m
400m
300m
PERFORMANCE
METCON (Reps)
4 Rounds
1 min Max GHD Situps
1 min Max Cal Airbike
1 min Max KB Swings 24/20
1 min Rest
FITNESS
METCON (Reps)
4 Rounds
1 min Max Ab Matt Situps
1 min Max Cal Airbike
1 min Max KB Swings
1 min Rest
WORDS TO LIVE BY
395eb84fbd679c8b5589081d26f41f07

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April
19
Wednesday

WEDNESDAY 19.04.17

f-17-2-snhduys097213hns733
MOBILITY AND MAINTENANCE

1 Round
S1 – Banded Good Mornings
S2 – Banded Pull a parts
S3 –  Walkout Push-ups
STRENGTH
PERFORMANCE and FITNESS
Deadlift
3-3-1-1-1
Build over 5 sets to your heaviest 1RM
2 mins Rest between sets
PERFORMANCE
MET-CON (Amrap)
For time
10-9-8-7-6-5-4-3-2-1
Push Press 40/30
Toe 2 Bar
FITNESS
MET-CON (Amrap)
For time
10-9-8-7-6-5-4-3-2-1
Push Press
Knees to Chest or Lying Toe 2 Bar
MIDLINE STRENGTH (Not for time)
10 Paralette Toe 2 Box
10 V-Snaps
10 Hollow Rocks
3 Rounds
WORDS TO LIVE BY
quotes-find-path-diana-ross-949x534

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April
18
Tuesday

TUESDAY 18.04.17

power-snatch-crossfit
MOBILITY AND MAINTENANCE

S1. Band Assisted Hip Flexor Floss
S2. Broomstick Pass Throughs
S3. Glute Mash  (Lacrosse Ball) x 1 min per side
STRENGTH
PERFORMANCE and FITNESS
Front Squat
3-3-1-1-1
Build over 5 sets to your heaviest 1RM
2 mins Rest between sets
PERFORMANCE
METCON (AMRAP)
15 min AMRAP
1-2-3-4-5-6-7…etc
Power Snatch @ 60-70% of 1RM
Complete 35 Double Unders after each round of PS
FITNESS
METCON (AMRAP)
15 min AMRAP
1-2-3-4-5-6-7…etc
Power Snatch @ 60-70% of 1RM
Complete 7 Cal Airbike after each round of PS
WORDS TO LIVE BY
2c05bd400508ac185bbe0bf3d701cd25

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