20140130

1 RM: Shoulder Press  (20 min max)   

WOD: 3 rds                   

10 Pull ups                    

10 KTE                         

1 min Burpees               

30 sec rest                    

Mobility

20140129

Skill: OHS                      

WOD: 3 rds                   

1 min Goblet Squat 53/35#             

1 min KB Clean 53/35#    

1 min Row                     

1 min Ring Row             

1 min Rest                    

Mobility

20140128

Skill: Double Unders (DU)

WOD: 3 rds
12 Deadlift 225/155
12 HSPU
40 DU

MOBILITY!!!!

20140124

Strength: 3x 6-8 reps of weighted pull ups

WOD: 8 min AMRAP
5 Push Press
10 Butterfly sit-ups

Acc(optional)
2x AMRAP band press downs
2x 8-12 3 Pos Shoulder Raises

MOBILITY!!!!!

20140123

1 RM: Front Squat         

WOD: AMRAP+3 rds       

AMRAP Hang Power Clean 60% 1RM (once the bar has hit the ground you are DONE. AMRAP without going to the ground.)

1 min rest then…..          

3 rds                             

10 KBS                         

10 T2B                         

Accessory (optional)        

2x adductors/abductors  

Mobility

20140122

It's Yaz's birthday so you will find out what the exercise is when you get there tomorrow. It'll be fun.

Technique Work: 6x2 Snatch(stay light)

WOD: 3 rds
6 Thrusters 135/95#
9 Box Jump Overs 24/20"
12 Mad Russians 45/25#
45 Sec Alternating Lunges
30 Sec Rest

Acc (Optional)
2x 1A) 8-12 Good Mornings
     1B) 8-12 1 Legged DL

Mobility

20140120

We have a Hero WoD in honor of the fallen four from Lakenheath. No required donations, but they are definitely welcome so if you're interested come on out and show your support! Bring your weighted vests if you're up for the challenge. Rep that CFM gear if you have it too!

***Avenger Flight Wounded Warrior Workout!***
When: January 20th, 1200-complete
Where: RAF Lakenheath Track
Donations will go to Wounded Warrior Foundation!
  What's the catch? the WOD will consist of a 1 mile run, followed by 100 push ups and 200 sit ups, followed by another 1 mile run. (scaled levels for those who chose ie: half mile, 50 push ups 100 sit ups, half mile) this will go on rain or shine and absolutely all money collected will go to Wounded Warrior Foundation.

20140117

Strength: Speed Bench 9 x 3 @ 65%

WoD:

10 Min AMRAP
6 Shoulder Presses 75/45
6 Dips
6 Ring Rows
After WoD, everyone does a 90 sec plank hold

Accessory:

2 x 3 Shoulder Raises 8-12

Mobility

20140116

Strength: 1 RM Power Clean (20 Min)

WoD:

3RFT
10 KB Snatch 53/35 (5 ea)
10 BJ Pause
10 Med ball Cleans

Mobility

20140115

Skill: Elevated Parallette Push Up

http://www.crossfitgymnastics.com/page/index.php?id=433&menu=movements&page=videos&video_page=5

WoD:

3RFT
1 Min Push ups
1 Min Butterfly sit ups
1 Min Hip extensions
1 Min Burpees
1 Min rest

Mobility

20140114

Speed: 3x2 Full Clean @75% of 1RM

WoD
3RFT

6 Power Snatches @115/75
8 Russian Swings @70/53
30 second plate OH lunges
30 second rest

Accessory:
RP Hip extensions
RP Pull throughs

Mobility

20140113

Strength: 5x3 Weighted Dips (start light)

WoD:
8Min AMRAP

3 Wall Walks
6 Push Press @115/75
9 Pull Ups

Accessory:
2x 8-12 Landmines
     8-12 KB or DB Rows (each arm)
JM Press

Mobility

20140109

Strength:
1RM Bench Press (20 Mins)

WoD:
3RFT
10 HSPU
10 K2E
10 Dips

Acc:
2 x 8-12 weighted GHD sit-ups

20140108

Skill: Dubs

WoD:
15 Min AMRAP Ladder
3 KBS 53/35, 3 Goblet Squats 53/35
6,6
9,9
12,12....

Mobility

20140107

Strength: 6x2 push jerks 75% 1 RM

WOD: 3 rds
5 MU (5 CTB + 5 dips)
10 barbell rows
30 sec AMRAP V sit-ups
30 sec rest

Acc (optional)
2x 8-12 Tate press
2x 8-12 3 position shoulder raises

Mobility!!!!!

20140106

Bench Mark Day: We will repeat this in July and see how we've improved. See you guys tomorrow.

WOD: Fran

20140102

Hey guys, sorry we haven't been keeping up very well with the sight lately but tomorrow is the first WOD of the year and it is a benchmark day. See you guys tomorrow.

Strength: 1 RM Back Squat

WOD: 4 rds
8 Full Cleans 95/65#
8 KB Snatches (4 ea arm) 53/35#
8 BJ's

Accessories (optional)
2x 1A) 8-12 Adductors
     1B) 8-12 Abductors
RP Banded GM

Mobility