2 Comments

P. Overhead Mobility, then 2 rounds of:
10 Scap Pullups, 10 Scap Pushups, 5 Frogstep Hamstring, 10 MTS w/ PVC

A. Power Clean & Push Jerk Heavy (2+2)

B. WOD: Battle Series Week 2
AMRAP 12 of:
10 Deadlift 185/135
15 Wall Ball 20/14
30 Double Unders

C. Post-WOD: 800m Z1 Run with friends, then group stretch

 

6 Comments

P. Pitcher Stretch, then 2 rounds of:
30s passive squat,
10 inchworm to frogstep,
5 Sampson Lunge w/ hamstring stretch,
30s passive hang,
5 inchworm to Pushup

A. EMOM 16
even minutes: Front Squat 5 @ 67.5-70%*
odd minutes: Russian Swing Max reps in 30s (2/1.5)
*Do not increase weight from last week if you were getting smashed last time! We are looking for powerful, clean efforts here, not labored front rack-good mornings.

B. WOD: “Bronco Buster”
20-15-10-5 each of:
Power Snatch (75/55)
Burpee-over-the-Bar

C. Post-WOD: Tabata Up-Down Plank
8 rounds, 20s on/ 10s rest. Score is grand total.

4 Comments

Are YOU signed up for the Internal Throwdown on the 22nd? 

If you can do hanging knee raises and 35# thrusters, then you can compete. All you need to do is e-mail Steve and be willing to donate $20 to the American Diabetes Association.

If supporting the ADA or the usual CRCF event fun (can you say afterparty??) weren’t enough, we’re excited to announce several sponsors! Thanks to Fuel for Fire, Kill Cliff, Stronger Faster Healthier, Via Prive, and B in Touch Massage for contributing–be on the lookout for prizes from them!

E-mail Steve@charlesrivercrossfit.com to sign up for with any questions you might have!

Workout of the Day

Pre-WOD:
 Shoulder Rotation and Extension Series (video #1,) then: Windowsill stretch (video #2)

A. Ring Dips/ Low Ring Muscle Progression

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“CRCF111314”
6 rounds for time of
30m OHWL (45/25)
6 Ring Rows
6 Ring Dips

Post:
“Hanging” Out

8 Comments

Workout of the Day

Prep:
1 or 2 rounds:
15s Handstand Hold
15s Bar hang
10 Scap Push-ups
10 Scap Pull-ups
10 Pancake Sits
10 Lunges
10 Supermans

A1. DB Single Arm Push Press 4×10 ea. rest 45s
A2. DB Bench Row 4×10 ea. rest 1:00

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AMRAP 7:
2 Rope Climbs
10  GTO (80/55)

Rest 4:00

AMRAP 7:
10 Plate GTO 45/25
200m Weighted Run 45/25

Post-WOD:
Powell Raises – 3 x 10-12

6 Comments

Workout of the Day

Pre-WOD:
Pre-Squat Hip Opener
1:00 Passive Squat (bottom position)
Downward Dog with Ankle Bias 45s per side

A1.  Back Squat 5×5 32×1, rest 2:00

A2. Clean Pull 5×5 30×1, rest 2:00

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4 Rounds:
500m Row
1:00 Hollow Hold
1:00 Rest

Post-WOD:
10 minutes of Pistol Practice