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WOD- CrossFit-Friday-12/6/19

Back Squat; 3×3

4 RFT
10 HSPU
10 Squat Cleans; 155/105
run 100m
2 RC

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Alex RuggiereWOD- CrossFit-Friday-12/6/19

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WOD- CrossFit-Thursday-12/5/19

For Time
run 1 mile
50 box step-ups
bike 30/27 calories

GROUP 1
4 sets
L-Sit Lifts on Box x10 reps
Straight Leg Bottom Balance x15 seconds

For 2 minutes
Tuck Rock x max reps
*If you find that you are starting to drop when your butt hits the floor, reach your hands closer to your ankles. This should help your lower back round more and hot feel like you have a flat spot on your back.

GROUP 2
4 sets
L-Hang Flutter Kicks x 15 seconds
L-Sit Lifts on Box x 15 reps
Straight Body Ceiling Reaching Crunches x 15 reps

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Alex RuggiereWOD- CrossFit-Thursday-12/5/19

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WOD- CrossFit-Wednesday-12/4/19

Group 1 (no HSPU)
EMOM x12 min
1st; Wall Climb x1-2 reps
2nd; HSPU Scale From Box x4-8 reps

Group 2 (SOME RX HSPU)
1st; wall climb x1-2 reps
2nd; kipping HSPU x6-10 reps

Group 3 (Strict HSPU)
1st; Kipping HSPU x8-12
2nd; Strict HSPU x2-4

3 Round of…
12/10 Calorie Machine
16 Alt DB Snatches

– rest 5 minutes

3 Rounds of…
12/10 Calorie Machine
10 Pullups (RX+ C2B)

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Alex RuggiereWOD- CrossFit-Wednesday-12/4/19

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WOD- CrossFit-Tuesday-12/3/19

Bench Press; 3rm w/ no pause

on a 12 minute clock..
run 800m (buy in)
then, with remaining time AMRAP of..
12 S2OH 95/65
21 Russian Kb swings; 53/35
30 Air Squats

COOL DOWN

Puppy Dog x:40 seconds
Lizard x:30 seconds Rigt
Twisted Lizard x:30 seconds Right
Lizard :30 seconds Left
Twisted Lizard x:30 seconds Left
Puppy Dog x:40 seconds

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Alex RuggiereWOD- CrossFit-Tuesday-12/3/19

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WOD- CrossFit-Monday-12/2/19

Front Squat
12, 10, 8, 6, 4
one set every 90 sec
must squat clean first rep

4 RFT
50 dubs/100 singles
10 Power Cleans 95/65
run 100m

STRETCHING/COOLDOWN
Bound Angle: 90 seconds
Seated Straddle x:90 seconds
Death Stretch x:45 seconds/leg

Comments

Alex RuggiereWOD- CrossFit-Monday-12/2/19

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WOD- CrossFit-Friday-11/29/19

For Time (45 minute time cap)

5 Rounds
run 100m
10 pushups
15 air squats
4 rounds
8 HSPU (scale to seated DB press)
15 KB swings; 53/35
3 rounds
15 Box Jump Overs
15 T2B
2 Rounds
20 wallballs
30 situps
1 round
50 burpees

Comments

Alex RuggiereWOD- CrossFit-Friday-11/29/19

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WOD- CrossFit-Thursday-11/28/19

Happy Thanksgiving

***Gym is Closed

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Alex RuggiereWOD- CrossFit-Thursday-11/28/19

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WOD- CrossFit-Wednesday-11/27/19

PERFORMANCE

4 rounds For Reps
1:00 Cal Row
– rest 30 sec
1:00 Burpee
– rest 30 sec
1:00 Toes to Bar
– rest 30 sec
1:00 Back Squat 95/65
– rest 30 sec
1:00 Power Clean 95/65
-Rest 2:00 b/t rounds-
** keep running total of reps

C2B Practice

Group1 (no C2B)
4 sets
Chest-To-Bar Pull-Up Negatives x 4 reps @ 30A1
Chin Hang Hold x 15 seconds (or max effort, whichever is less)
Half Pull-Up x 4 reps
Supine Plank Hold x 15 seconds
Group 2 (Less Than 15 Unbroken C2B)
4 sets
Strict Chest-To-Bar Pull-Up x 3-5 reps
*If you do not yet have a strict chest-to-bar pull-up, perform a pull-up to your highest extent without kipping.
C2B PVC Bender x 10 reps (medium width grip)
*Keep tension in between your lower scaps and lats to avoid use of your upper trap.
Kipping or Butterfly C2B x 4 reps (unbroken)
Group 3 (More Than 15 Unbroken C2B)
4 sets
Strict Chest-To-Bar Pull-Up x 3 reps @ 31X1
Chest-To-Bar Pull-Up Pulses x 5 reps
Butterfly C2B x 7 reps
Lat Insertion Pull-Ups x 9 reps

Comments

Alex RuggiereWOD- CrossFit-Wednesday-11/27/19

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WOD- CrossFit- Tuesday-11/26/19

PERFORMANCE

Bench Press to 1rm w/2-second pause on chest
** take record, PUT IT IN BTWB PPLLEEAASSEE

3 RFT
Row/Ski/Bike 30 Calories
20 Shoulder to Overhead; 115/75
20 KB Swings; 53/35

COOLDOWN/STRETCH

Twisted Cross x:30sec/side

10 Shoulder Pass Throughs

Puppy Dog x1 min

Pigeon x:30 sec/side

Comments

Alex RuggiereWOD- CrossFit- Tuesday-11/26/19

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WOD – CrossFit – Monday – 11/25/19

PERFORMANCE
TnG Power Clean; 7, 7, 5, 5, 3, 3; one set every 90 seconds, building

For Time;
Run 800m
40 Alt DB Snatch; 50/35
40 wall balls
Run 800m

COOLDOWN/STRETCH

Pigeon x:30sec/side

Seated Half Straddle x1 min/side

Puppy Dog x1 min

Comments

Alex RuggiereWOD – CrossFit – Monday – 11/25/19