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22 Jan WOD – Friday 22 January 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 A:
    Against a 4-minute running clock, perform the following for max reps:
    Run 600 Meters
    Push-Ups x Max Reps

    Rest exactly 4 minutes, and then…

  • WOD B:
    Complete as many rounds and reps as possible in 4 Minutes of:
    10 Box Jumps (24″/20″)
    10 Pull-Ups

    Rest exactly 4 minutes, and then…

  • WOD C:
    Complete as many rounds and reps as possible in 4 Minutes of:
    5 Burpees
    5 Thrusters (50/30kg)

    Rest exactly 4 minutes, and then…

  • WOD D:
    Complete as many rounds and reps as possible in 4 Minutes of:
    30 Double-Unders
    10 Toes to Bar

 

  • 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 Jan WOD – Thursday 21 January 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:
    Three sets of:
    Deadlift x 6-8 reps @ 2011
    Rest 90 seconds
    Ring or Stationary Dips x 20-25 reps
    (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
    Rest 90 seconds
  • WOD:
    Three rounds for time of:
    500 Meter Row/ Run 400m
    15 Hand-Release Push-ups
    25 Kettlebell Swings (32/24 kg)

    If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row/ 400m Run, Partner B jumps on and rows while partner A performs the push-ups and swings.

 

  • 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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20 Jan WOD – Wednesday 20 January 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 two, you and your partner move through five stations trying to score as many reps as possible in the following movements:

    60 seconds of Kettlebell Swings
    60 seconds of Rest
    60 seconds of Push-Ups
    60 seconds of Rest
    60 seconds of Box Jump Overs
    60 seconds of Rest
    60 seconds of Burpees
    60 seconds of Rest
    60 seconds of Anchored Sit-Ups
    60 seconds of Rest

    One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

 

  • 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 Jan WOD – Tuesday 19 January 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:
    Three sets of:
    Bench Press x 6-8 reps @ 20X0
    Rest 15-20 seconds
    Dynamic Push-Ups x 10-12 reps @ 10X0
    Rest 2-3 minutes
  • WOD:
    Against a 4-minute running clock, perform the following:
    Row 500 Meters, Run 800m
    20 Wall Ball Shots 10kg/5kg
    Pull-Ups x Max Reps

    Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

  • 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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17 Jan WOD – Monday 18 January 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 and Conditioning:
    Three sets of:
    Bulgarian Split Squat x 8-10 reps each @ 30X0
    Rest 30 seconds
    Single-Arm Trap 3 Raises x 8-10 reps @ 2111
    Rest 30 seconds
  • WOD:
    Rounds of 15, 12 and 9 reps for time of:
    Thrusters
    Burpees
    (recommended weights 60/40kgs)

 

  • 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 Jan WOD – Friday 15 January 2016

WodBlog | Admin
CrossFitRest and Recovery

  • Skill and Strength:
    Five sets of:
    Power Clean x 2.2.2
    (rest 10 seconds between doubles)
    Rest 3 minutes
  • WOD:
    Three sets for times of:
    100 Double-Unders
    30 Kettlebell Swings
    20 Box Jumps
    Rest 3 minutes

 

  • 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 Jan WOD – Thursday 14 January 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 3 minutes, for 15 minutes (5 sets):
    Shoulder Press x 3-5 reps @ 20X1
    Rest 2-3 minutes
    If you achieve 5 successful reps, increase the load in the next set.
  • WOD:
    Complete as many rounds and reps as possible in 12 minutes of:
    6 Strict Handstand Push-Ups
    9 Ring Dips
    12 Toes to Bar

 

  • 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 Jan WOD – Wednesday 13 January 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!

  • 1RM Back Squat:
    For Weight
  • Strength:
    Every 3 minutes, for 15 minutes (5 sets):
    Back Squat x 2-3 reps @ 30X1
  • WOD:
    Against a 2-minute running clock, perform the following:
    Run 400m/ Row 300 Meters
    Max Reps of Squat Cleans (60/40kg)
    Rest 2 minutes between sets, and complete a total of 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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12 Jan WOD – Tuesday 12 January 2016

WodBlog | Admin
CrossFitBeach WOD
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 and Conditioning:
    Four sets of:
    Push Press x 4-6 reps @ 11X1
    Rest 90 seconds
    Dumbbell Walking Lunge x 20 steps
    Rest 90 seconds
  • WOD:
    Five rounds for time of:
    Run 400 Meters
    Unbroken Pull-Ups x Max Reps

 

  • 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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11 Jan WOD – Monday 11 January 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!

  • A:
    Complete as many rounds and reps as possible in 7 minutes of:
    Run 200 / Row 150 Meters
    10 Thrusters (50/30kg)

    Rest 7 minutes

  • B:
    Complete as many rounds and reps as possible in 7 minutes of:
    40 Double-Unders
    20/15 Hand-Release Push-Ups

    Rest 7 minutes

  • C:
    Complete as many rounds and reps as possible in 7 minutes of:

    20 Box Jumps (24″/20″)
    10/5 Ring Dips

 

  • 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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