WOD

Saturday, October 20, 2018

Every 4 minutes for 8 rounds:
18 Cal Row
12 American KB Swings
6 Burpees

Friday, October 19, 2018

Testing next week.
Wednesday: Power Clean and Back Squat
Friday: Bench and Deadlift
Or all 4 during 7:15pm open lift on Friday

Back Squat

AMRAP in 5 Min
6 Deadlift
9 Push Ups
12 Box Jumps

Thursday, October 18, 2018

EMOM for 12
3 Lengths Laps KB Front Rack Carry
5 Pause Kipping Pull Ups
40 second Hollow Hold

4 Rounds, 3 min
400m Row or Run
Max Reps Wall Balls
Rest

Wednesday, October 17, 2018

3 sets of:
2/ Arm Turkish Get Up
P Lot S.Bag Farmers Carry

Parking lot WOD outside while we can!
8 Rounds:
6 Sandbag Power Cleans
Fire Hydrant Run

Tuesday, October 16, 2018

Front Squat

Romanian Deadlift
4 x 8

Weighted Step
4 x 12

Monday, October 15, 2018

5 Rounds
400m Run
10 Sumo Deadlift High Pull (or American KB Swing)
Max Reps Strict Press

Sunday, March 14, 2018

Bench Press
3 x 3 close
3 x 3 medium
3 x 3 wide

EMOM for 16 Minutes
Even Minutes: 12 Cal Bike
Odd Minutes: 3 Man Makers

View this post on Instagram

?Common Mistake in the Bench Press & How to Fix it? . I often see newer lifters beginning their press with their wrists cocked back, and failing to fully support the weight of the barbell. Have you noticed that your wrists are bent back while pressing, and are you experiencing some wrist pain? You are not alone! . Tons of lifters immediately think they should grip the bar in the center of their hand for the bench press, and that causes poor wrist alignment. Instead of grabbing the bar where you normally would for deadlifts, try gripping lower in your palm. ? Ideally you would see a straight line from the barbell to the fist, wrist and forearm. This is the strongest and most supportive position for your muscles and joints. . HAPPY BENCHING! ? by: @megsquats

A post shared by Dr. Stefanie Cohen, DPT (@steficohen) on

Saturday, October 13, 2018

AMRAP in 5:
10 Ball Slams
Lap Sled Drag

AMRAP in 5:
10 Cal Row
10 Burpees

AMRAP in 5:
10 Pull Ups
10 Single Leg Squat

AMRAP in 5:
10 Kettlebell Swings
10 Box Jumps

Friday, October 12, 2018

Back Squat
5 x 5

Sumo Chair Deadlift
1 x @ 70%

5 Rounds for max reps
:30 DUs
:30 T2B
:30 Rest

View this post on Instagram

| BUILDING BETTER TTB | ….. ??The rings are a great place to get comfortable with an efficient kip & tight form. … ??Less lats are involved than ttb on the rig but this allows the athlete to: 1. feel cadence 3. pacing 5. tight form 7. pulling into a HOLLOW pike to hit toes to rings 8. an introduction to kip on rings (thinking ahead for RMU!) …. ?FOCUS ON: 1. palms face open like you’re hanging on rig – this teaches lats & tension . 2. Super tight arch – knees straight and pull down in rings for control . 3. Long “scoop” into hollow . 4. Tight legs as you pull ribs down into a hollow pike position while pulling down on rings to create tension …. ?TRY 4 x 15-20reps Rest approx 30-60sec between rounds … Want more drills like this? ?Work with me & Dr of PT @thebarbellphysio online with our Performance Plus Program???? link in bio . ?Check out @cfgymnastics & training.crossfit.com to join a weekend course! …. #cfgcoach #crossfitgames #cfgymnastics #crossfittraining #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #ttb

A post shared by pamelagnon (@pamelagnon) on

Thursday, October 11, 2018

3 Rounds for time
400m Row or Run
21 Russian Kettlebell Swings
12 Shoulder to Overhead