Mobility: 15 mins of rolling sore muscles, stretching, and lacrosse ball therapy

WOD:

Strength and Conditioning Recovery

3 Rounds of 15 reps of the following:
Sit-ups ,Supermans, Kettlebell/Dumbbell swings, Floor Press, Pull-ups

All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. THIS IS NOT A TIMED WOD.

Everyone has worked extremely hard this week!  Today will focus on recovery and mobility.  As our good friends CrossFit Endurance say, "Recovery is why you get better, not more training.  Yes we know this is contrary to what everyone else is telling you...we aren't everyone!"

Strength: CrossFit Total if you missed.  3x10 Renegade Rows.

WOD:

On The minute:
(alternate burpees and DB Swings) once failure reduce your numbers by 3 and continue for 3 more minutes
ie...minute 1: 1 burpee
minute 2: 2 DB's
minute 3:3 burpees..

Post results to comments.

Strength: CrossFit Total if you have missed. If you have completed your total then, 3x10 push ups and 3x10 floor press.

WOD:

7 Rounds for time of:

7 DB thruster's (35#+/25#+)
60' Bear Crawl

~Courtesy CF OneWorld

Post results to comments

Strength: CrossFit Total if you missed yesterday. If you didn't miss then 5-3-1 turkish get ups

WOD:

Weighed Pull Ups 3, 3, 3, 3, 3, 3, 3  NOT FOR TIME

Then:

Tabata hang power cleans @60% of 1RM

Strength: "CrossFit Total"

Back Squat, 1 rep
Front Press, 1 rep
Deadlift, 1 rep
*You have 3 attempts at each lift after proper warm-up.  Go heavy, but be SMART!

Rest properly between efforts, and we are going to be EXTREMELY STRICT on range of motion and form.

WOD:

Speed and agility work (time permitting)

Tips for the CrossFit Total:

Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

READ MORE HERE

Strength:

WOD:
3 Rounds for time:
30 Burpees
30 Steps of Walking Lunge (15 each leg)

Strength/Skills: 3x10 Supine Ring pull ups. 4 times max hold frog stand.

WOD:

21-15-9 reps for time of:

DB Floor Press (55/35)

Box Jumps (24/20)

Leg Raises

Post results to comments.

*Leg raises are done by laying on your back with your legs straight out in front of you.  Keeping your legs straight, you will raise your legs completely straight up in the air thrusting them up until your entire body is straight up in the air coming to a brief pause on your shoulder blades.

Strength: 3x10 good mornings

WOD:

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 32 inch box (scale as needed but make it difficult)

Post results to comments.

Since the rain last night forced a game time adjustment, let's try yesterday's WOD today!

Strength/Skill: 10 min kipping pull ups

WOD:

5 Rounds for time of:
20 Jump and Switch Lunges 
200m weighted run

Post results to comments.

Rumor has it, we could have a Bingerz sighting...yeah!

My good friend Joshua Bingaman is having a HELM Handmade Boots Trunk party at the Shoe Gypsy this Friday night.  It's guaranteed to be a great time, and check out some of the most radical boots ever made!  DETAILS HERE!