WOD Blog

Crossfit

CrossFit

Saturday, January 18, 2020
Metcon

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten

WHITTEN

“Whitten”

5 Rounds for time of:
22 KB swings 32/20
22 Box jumps
3 lap run
22 Burpees
22 Wallballs “

Crossfit Fundamentals

CF Fundamentals

Tuesday, January 14, 2020
Warm Up
“Mobilize / stretch

3 Rounds
5 Cal bike
10 Scapula pull up
1 Length walking lunge”

Gymnastics
Skills
AIR SQUAT
Air Squat
– Stance set up: shoulder width stance
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
– If can’t go below parallel, then use supporting equipment (i.e. ball or bench)
– If immature, then ask to lift hand or hands leaning on bar
FRONT SQUAT
Front Squat
– Start with PVC pipe first, if efficient use empty barbell
– Stance set up: shoulder width stance
– Bar set up: elbows high, bar on collar bone
– Midline stabilization
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
Metcon
FM.20.01.14
“AMRAP 10 mins

10 Cal Row
10 Front Squat
10 Pull up/Ring row”

Endurance

CrossFit Endurance

Thursday, January 16, 2020
Metcon
EN.20.01.16
“3 ROUNDS

2 minutes each station for MAX REPS : 30 SECONDS REST.

20/15 CAL AIRBIKE Into MAX EFFORT HSPU

20/15 CAL SKI-ERG Into MAX EFFORT TTB

20 LENGTHS SHUTTLE RUN Into MAX EFFORT V-SITS

100 DOUBLE UNDERS Into MAX EFFORT JUMPING LUNGES