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25 Apr WOD – Monday 25 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Five sets of:
    Weighted Pull-Ups x 2 reps
    Rest 30 seconds

    immediately followed by…

    Every 90 seconds, for 12 minutes (8 sets
    Two sets of:
    5-7 Wide Pronated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Pronated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Supinated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Mountain Climber Pull-Ups
    Rest 45-60 seconds

  • WOD:
    In teams of two, alternate sets to complete four each of:
    50 Double-Unders
    400 Meter Run

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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22 Apr WOD – Friday 22 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    Set 1: 5 reps @ 45-55%
    Set 2: 5 reps @ 55-65%
    Set 3: 3 reps @ 65-75%
    Set 4: 2 reps @ 75-85%
    Set 5: 2 reps @ 80-90%

    followed by
    Every two minutes, for 4 minutes (2 sets):
    Back Squat x 8-10 reps @ 75-80%

  • WOD:
    In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
    3 Push Press (70/50kgs)
    6 Box Jump-Overs
    9 Kettlebell Swings (32/24 kg)

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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21 Apr WOD – Thursday 21 April 2016

WodBlog | Admin
Rest and RecoveryCrossFit

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every two minutes, for 16 minutes (8 sets) of:
    Split Jerk x 1 rep
    Build over the course of the 8 sets to today’s heavy single.
  • WOD:
    For time:
    21 Burpees
    15 Thrusters (50/35kgs)
    9 Chest to Bar Pull-Ups
    800 Meter Run
    9 Chest to Bar Pull-Ups
    15 Thrusters
    21 Burpees

 

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20 Apr WOD – Wednesday 20 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
    Station 1: 300 Meter Row/400m run
    Station 2: 30/15 Push-Ups
    Station 3: 30 Box Jump Overs
    Station 4: 30 Goblet Squats

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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19 Apr WOD – Tuesday 19 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every two minutes, for 12 minutes (6 sets of):
    Front Squat x 2-3 reps
    Goal is to increase loads used last session.
  • WOD:
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Hang Power Cleans (60kg/45kgs)
    3 Burpees Over the Barbell
    6 Hang Power Cleans
    6 Burpees Over the Barbell
    9 Hang Power Cleans
    9 Burpees Over the Barbell
    12 Hang Power Cleans
    12 Burpees Over the Barbell
    …etc
  • Conditioning:
    Every two minutes, for 6 minutes (3 sets):
    Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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18 Apr WOD – Monday 18 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Five sets of:
    Unsupported Seated Strict Press x 5-6 reps
    (sit on a box/bench without back support and press the barbell from shoulder to overhead)
    Rest 2-3 minutes between heavy sets
  • WOD:
    Against a 2-minute running clock, complete:
    300m Run 250 Meter Row
    Ring Dips/ push-ups x Max Reps
    (Set marker halfway between 200m and 400m run)

    Rest 2 minutes between sets and complete four sets.

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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15 Apr WOD – Friday 15 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill:
    Every 2 minutes, for 12 minutes (6 sets):
    Hang Snatch x 2-3 reps
    (pause in the receiving position for 1-2 seconds)
    Focus on speed and perfect mechanics, and build in load over the course of the sets.
  • WOD:
    Three rounds for time of:
    30 Overhead Walking Lunge Steps (20/15/10 kg plate)
    15 Pull-Ups
    400 Meter Run

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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14 Apr WOD – Thursday 14 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    Set 1: 5 reps @ 45-55%
    Set 2: 5 reps @ 55-65%
    Set 3: 3 reps @ 65-75%
    Set 4: 2 reps @ 75-85%
    Set 5: 2 reps @ 80-90%
    Every two minutes, for 4 minutes (2 sets):
    Back Squat x 8-10 reps @ 73-78%
  • WOD:
    In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
    3 Power Cleans (90/60 kgs)
    6 Burpee Box Jump-Overs (24″/20″)

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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13 Apr WOD – Wednesday 13 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and Strength:
    Every two minutes, for 12 minutes (6 sets of):
    Snatch Balance x 1 rep
  • WOD:
    Complete as many rounds and reps as possible in 10 minutes of:
    5 Shoulder to Overhead (70kg/45kg)
    10 Box Jumps (24″/20″)
    15 Kettlebell Swings (24/16 kg)
  • Conditioning:
    Every minute, on the minute, for 6 minutes:
    Minute 1: 5-6 Supine Ring Rows @ 2222
    Minute 2: 25m Bottom’s Up Kettlebell Carry each arm

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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12 Apr WOD – Tuesday 12 April 2016

WodBlog | Admin
CrossFitRest and Recovery

  • WOD:
    In teams of two, with only one person working at a time, complete:

    100 Kettlebell Swings (32/24 kg)
    400 Meter Run
    100 Barbell Thrusters (40kg/25kg)
    400 Meter Run
    80 Burpees
    400 Meter Run
    100 Barbell Thrusters
    400 Meter Run
    100 Kettlebell Swings

    Both athletes perform the run at the same time.

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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