WOD

Workout of the Day Posts

Saturday, January 4, 2020

Partner WOD

Alternating rounds,
AMRAP in 30:
6 Pull Ups
9 Double KB Squat
12 Double KB Swings
250/ 200 m Row

Friday, January 3, 2020

3 Position Clean
6 Sets

Clean Pull
5 x 2

Elevated Romanian Deadlift
3 x 5

Thursday, January 2, 2020

2 Rounds

AMRAP in 3:00
12 Cal Bike
6 Slam Balls
Rest 2:00
AMRAP in 3:00
Length  Farmers Carry
6 Push Press
Rest
AMRAP in 3:00
25 Box Jump Step Down
Max Reps Strict Ring Dips
Rest
Morning & evening classes as usual tomorrow.  See you at 6AM!
No 1PM.

Wednesday, January 1, 2020

Happy New Year CFE!

Tuesday, December 31, 2019

Overhead Squat

5 x 3

AMRAP in 10min:
10 DUs
1 Power Clean
20 DUs
2 Power Clean
+ 10
+ 1
New Years Eve hours: 8 & 9:30AM

Monday, December 30, 2019

5 Rounds
250m Row
15 Toes to Bar
15 Burpee to Plate
20 OH Walking Lunge
rest

No 6AM today.
New Years Eve Day – 8 & 9:30AM
New Years Day – Closed

Sunday, December 29, 2019

Coach Jasons Happy Birthday Benches!

3 Sets:
10 Bench Press
rest
12 Squats

3 Rounds:
Lap Prowler Push
20 DB Shoulder to OH
20 Sit Ups
20 DB Box Step Overs

Saturday, December 28, 219

Teams of 3 

24 Tire Flips
120/80 Cal Bike 
Rest 
20 Tire Flips 
100/65 Cal Bike
Rest
16 Tire Flips 
80/50 Cal Bike
 
Courtesy of Hybrid Athletics 
 
Holiday Party is tonight! Details on the whiteboard. 

Friday, December 27, 2019

1 BNK Jerk + 2 Overhead Squats 
5 x 1
 
1 1/4 Front Squat
5 x 5
 
4 Sets 
Med Ball Hollow Rock 
Length Front Crawl Sled Drag 

No 6AM Class today.

Thursday, December 26, 2019

Chipper WOD 17

20 Deadlift 

25 Box Jump Overs

30 T2B

35 Cal Row

40 Alt Hang DB Snatch 

45 DUs

50 Air Squats

45 DUs

40 Alt Hang DB Snatch

35 Cal Row 

30 T2B

25 Box Jump Overs

20 Deadlift

Courtesy of Damect Dominguez training day.

Boxing Day Hours:
8 & 9:30AM
5:15PM

No 6AM tomorrow.

Wednesday, December 25, 2019

Merry Christmas CFE!

Boxing Day Hours:
8 and 9:30AM
5:15PM

Tuesday, December 24, 2019

8 x Hang Clean + front squat + jerk

Teams of 3, AMRAP in 6 min: 

5 Slam Balls 

1 shuttle run 

Rest 

Teams of 3, AMRAP in 6 min: 

10 Cal Row 

8 Push Ups 

Holiday hours 8 and 9:30
Please join us for some Holiday Hot Chocolate and Treats after classes today.

Monday, December 23, 2019

3 Sets
8 Strict Pull UPs
:40 Handstand Walk or Holds

8 Rounds
1 Lap Prowler Push + Pull
14 DB Reverse Lunge
7 Push Press
rest

No 6AM today.

Christmas Eve hours are 8 and 9:30.
Please join us after classes tomorrow for Holiday Hot Chocolate and Treats.

Sunday, December 22, 2019

Power Clean & Jerk

8 x 1
2 Rounds
1:00 Power Cleans
rest
1:00 Bike
rest
1:00 DUs
rest

Saturday, December 22, 2019

AMRAP in 6:

6 Pull-ups

9 Push-ups

12 Russian Kettlebell Swings

Rest

AMRAP in 6:

12 Dumbbell Hang Snatch

12 Wall Balls

Rest

AMRAP in 6:

Row 750m

Max Reps : Burpee Complex

Friday, December 20, 2019

Clean Pull + Hang Clean
9 x 2

1 1/4 Squat
5 x 6

Death March
4 x 8

View this post on Instagram

What if we could see through your shoes when squatting and uncover the position of your feet? What would they look like?? . Ideally we want to see a small arch in the foot, the big toe jammed down and the entire foot actively grabbing the ground. If we looked on the underside of the foot, your bodyweight would be evenly spread across three points of contact (the heel, base of the 1st toe and 5thtoe) called the tripod foot. This set up allows your body to stay balanced and produce tremendous power.? . Issues like knee collapse are almost always connected to the feet. If we took the shoes away, watch what happens. The arch of the foot collapses over meaning the foot lost stability which created the cascade of compensations up the leg creating the knee cave you saw.? . A drill I like to use to promote an active stable foot is the hip airplane. Stand on one foot, grab the ground to create stability before then tipping over towards the ground like you’re performing a single leg RDL. Once you reach the bottom, rotate your body upwards and back down – the whole time focusing hard on maintaining your stable foot. If your foot is naturally flat – don’t worry. While you may not be able to make an arch in your foot, still think about staying balanced across all three points of the tripod.? . To read more on the foot and its role in movement/technique, check out the blog article linked in my bio? – Shout out to @velaasa for the weightlifting shoes and @eleikosport for the barbell & weights featured today! Also thank you to @3d4medical with the Complete Anatomy app for the visual of the body?? _____________________________________ This is the 477th #SquatUclub eligible post!! Remember everyday – “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post & IGTV notifications (click the “following” button on my page & select “posts and IGTV”) will help you be first in line each day!

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Thursday, December 19, 2019

5 Rounds EMOM

Min 1) 4 D Ball to shoulder – AHAP
Min 2) 10 T2B
Min 3) 40 DUs

Wednesday, December 18, 2019

Split Jerk
8 x 1

12:00
800m Row
AMRAP w/ remaining time:
4 Pull Ups
8 HSPU
12 SL Squats

Tuesday, Dec17, 2019

Hang Snatch
3 RM

3 Sets

2 Laps backward sled drag
:40 Plank
Hip Circle Glute Bridge
3 x 30

Monday, December 16, 2019

AMRAP in 6:00
Lap Sandbag Carry
6 Zercher Squat
rest

AMRAP in 6:00
8 DBL KB Cleans
8 Push Jerks
rest

AMRAP in 6:00
12 Cal Bike
8 Push Ups

Sunday, December 15, 2019

3 Sets
Turkish Get Up Right
Turkish Get Up Left
:45 DU’s

5 Rounds
300m Row
20 RKB Swings
10 Box Jumps



Saturday, December 14, 2019

Partner WOD

AMRAP in 25 Minutes:
10 Press

15 Ring Rows
10 T2B
15 Wall Balls
20 Cal Bike

Friday, December 13, 2019

Snatch Pull + Snatch
9 x 2

1 1/4 Back squat
5 x 7

Weighed Plank


Thursday, December 12, 2019

6 Rounds
30 Cal Row
8 DB Step Up
Lap Sled Drag

Wednesday, December 11, 2019

Power Snatch

For Time:
12 – 9 – 6
Power Snatch
Bar Muscle Up

Tuesday, December 10, 2019

Back Squat
Heavy single for today.

Bulgarian Split Squat
3 x 20

4 Sets
Lap DB Bearhug Carry
15 RKB Swings
rest

Tuesday and Thursday 1:00PM – remember to sign in to class before 10AM .

Monday, December 9, 2019

3 Rounds

2:00
Row

2:00
7 Hang Power Clean
5 Dips

2:00
Weighted Shuttle Run

Sunday, December 8, 2019

Push Press
5 x 5

AMRAP in 12
20 Alternating KB Row
Lap Rack Carry
60 DU’s

Saturday, December 7, 2019

(17.1) For Time:

10 Alternating DB Power Snatch 50/35
15 Burpee Box Jump Overs
20 DB Snatch
15 BBJO
30 DB Snatch
15 BBJO
40 DB Snatch
15 BBJO
50 DB Snatch
15 BBJO
*20 Minute Time Cap
*Can complete in partners with one person working at a time.

Friday, December 6, 2019

Segment Clean
10 x 3

Back Squat
3 x 1

GHD Hip Extension
3 x 20

View this post on Instagram

I get asked a lot about improving wrist flexibility—in most cases the wrists are fine and it’s instead an issue of shoulder mobility or just incorrect positions. But just in case, here’s my take on improving wrist flexibility. First, before you do any wrist stretches, shake out your hand and wrist well, then grab your hand and pull it straight out from your forearm to decompress all the carpals. This will help you actually stretch instead of just jamming all those small bones together. Some of you may also find you get a jamming sensation near the outside of your wrist. Grab your wrist with your middle finger right over that bony protrusion and squeeze a few times to get the end of the ulna moving a little. The wrist and finger flexors are going to be tight in weightlifters, so this is where you’re going to spend most of your time. Push the fingers back first to get both the finger and wrist flexors. After that, push just the hand and relax the fingers to hit just the wrist. Stretch with both a bent and straight elbow. You can do straight arm stretches on a wall, the floor or a bar. While they’re likely not very tight, it’s a good idea to gently stretch the extensors as well. Simply reverse the flexor motions—push against the fingers, then just the hand. You can also get a little rotation by pushing against the thumb side while in a flexed position. Finally, throw in some ulnar deviation with the thumb gripped inside the fist, and also move into some wrist flexion while holding that deviated position. Tag some buddies who are too tense. #mobility #flexibility #wristmobility #wristflexibility #weightlifting #catalystathletics #garagemind #usaw #iwf @earthfedmuscle

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