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Micah, Katherine, Joe, Jerusha, and Jonah.

Warm up:
4 rds
5 OHS
5 pass thru’s
5 toe touch’s each side

Mobility: Burgener warm up
4 mins OYO

Hang power snatch
3-3-3-3-3-3-3

EMOM 15
Min 1: 20 Double KB swing
Min 2: 8 kips
Min 3: 8 Double KB press

For time:
50 GTO w plate 20kg/ 10kg
200M run with plate

082916

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Zach and Jerusha’s eldest Jonah, and Joe’s daughter Katherine.

Next Monday is Labor Day, and we will only have a 9AM WOD that day. All other classes are cancelled.

Warm up
AMRAP 5:
5- double KB front squat with a 5 count
10- groiners
100M run

Mobility: banded squat hold- 2 mins
Soft tissue: lat smash- 2 mins
front rack stretch & tricep smash- 2 mins

Front Squat
8-6-5-4-3-1-1…
15 mins to find 1RM

AMRAP 8
7 t2b
12 DB goblet squat 50#/ 35#

– REST 3 mins

AMRAP 8
50 double unders
8 db snatch per side 50#/ 35#

082616

Reminder:
END O’ SUMMER BBQ- POTLUCK
Where: CrossFit Maplewood
When: This Saturday the 27th
Time: 1130AM
Note: POTLUCK! I’ll be bringing tons of meat to throw on the grill, feel free to bring whatever appetizer/ food/ desert that you like. Bring yo’ kids, bring yo’ wives, bring yo’ husbands!

Warm up:
4 rds
10 kb snatch
14 walking lunge
16 Russian swing

Mobility: Banded hamstring stretch- 2 mins
5 mins OYO

Strength:
Deadlift- 10 min ME @60%

Aerobic WOD:
EMOM 20
Odd- row for cal (70% effort)
Even- Single unders

082516

Warm up
AMRAP 4
5 inchworms + push up
10 t spine rotations of choice
15 speed skaters

Mobility: 5 mins OYO

Time trial: 1000M row (compare to 040616)

-Rest 5 mins-

Mobility: Banded front rack stretch + tricep smash- 2 mins

Prep: 2 rds of bear. Start with the bar, increase weight for second round to build to a moderate weight to start the 1st of 5 rounds of the complex.

25 mins to build to a heavy on the Bear Complex
5 rounds
1 round = 7 reps
*You cannot put the bar down during your set, every rep must be touch and go for it to count. Score is heaviest set completed.

082416

END O’ SUMMER BBQ- POTLUCK
Where: CrossFit Maplewood
When: This Saturday the 27th
Time: 1130AM
Note: POTLUCK! I’ll be bringing tons of meat to throw on the grill, feel free to bring whatever appetizer/ food/ desert that you like. Bring yo’ kids, bring yo’ wives, bring yo’ husbands!

Warm up
4 rds, 5 reps of each:
Gto w plate
Plate halo
Ball slam
Glute bridge

Mobility:
– Thacker + Burgener warm up
Soft tissue:
– banded lat smash- 2 mins
– Lacrosse ball trap/ rhomboid smash on the ground – 2 mins

Power Snatch 8×4

Tabata:
– burpees
– Sit ups
– Mb clean
2 min rest in between each tabata.

Strength
5×8 Strict pull ups
OR
5×10 ring rows w 3 sec hold

082316

Warm up
35 KBS w a a light KB
15 KBS w a heavy KB
400M run

Mobility & ST: 3 mins OYO

Prep: Power Clean 5-5-5
Build to WOD weight

For time:
800M run
25 Power clean 50kg/ 35kg
50 HRPU
75 KBS 24kg/ 16kg
800M run
(30 min cap)

Recovery: EMOM 10
Min 1 & 2: psoas oblique smash
Min 3 & 4: quads & IT band smash
Min 5 & 6: choice of lacrosse ball pec smash or trap/ back smash
Min 7 & 8: face away shoulder distraction

082216

IMG_8709.JPGEND O’ SUMMER BBQ- POTLUCK
Where: CrossFit Maplewood
When: This Saturday the 27th
Time: 1130AM
Note: POTLUCK! I’ll be bringing tons of meat to throw on the grill, feel free to bring whatever appetizer/ food/ desert that you like. Bring yo’ kids, bring yo’ wives, bring yo’ husbands!

Warm up:
800M run
20 wall balls
400M run
20 pull aparts
200M run
10 banded presses

Mobility: 2 mins on either halo’s OR banded shoulder distraction
front rack

Strength:
Front squat: 10-9-8-7 then 6×6 @70-75%

EMOM 15
Min 1: 2 Push Press
Min 2: 2 Push Press + 2 Push Jerk
Min 3: 5 Push Jerk
– The goal for today is to maintain the same load across all 5 rounds. This should be roughly around 65-70% of their 1RM Push Jerk. However, rather than use percentages, go on feel for the day. Ideally, you want to start with the load feeling pretty challenging and end with it feeling REALLY heavy in the last few rounds. The weight stays the same for min 1-3. If you do want to make any changes in weight, you should do it at the end of a round.
– Some of us may not really have any idea YET of what we can lift, so starting somewhere comfortable and then adding weight as you go is totally fine. More experienced athletes should be shooting for maintenance across the sets.

For time: 100 thrusters 20kg/ 15kg

081819

Warm up
AMRAP 5
3 strict pull ups
6 walk outs
9 Russian swings

Mobility: KB hang posterior chain stretch- 2 mins

Deadlift:
10-8-6-5-5-5-5
If you’re feeling up for a PR on your 5RM, go for it. If not, just build up to 5 reps at about 70% of your 1RM.

EMOM 15
Min 1: 30 sec hollow rocks
Min 2: 30 sec bar hang
Min 3: 10 parallette heel touches

6RFT:
4 DB man makers 35#/ 25#
8 DB box step overs

081816

Just a reminder that we’ll be having an end of Summer BBQ at 1130 on Saturday the 27th. So that’s not this Saturday, but next. It’ll be a potluck, I’ll be bringing tons of meat to throw on the grill, feel free to bring whatever appetizer/ food/ desert that you like.

Warm up
4 rounds with a plate:
5 plate burpees
10 halo’s
15 GTO

Mobility: Banded front rack stretch- 3 mins
Soft tissue: 4 mins OYO

14 mins to build to a heavy of the following complex:
3 touch and go power cleans + push press + push jerk

3RFT:
“Tiger Blood”
400m Run
10 Clean & Jerks 50kg/ 35kg

Recovery: 300 single unders/ 800M recovery row

081716

Rotate onto next movement every 30 secs for 5 mins, so two rounds down the list, of:
Ski jumps
Glute bridges
Med ball over the shoulders
Blackburns
Prison walks

Mobility/ Soft tissue: OYO/ Coach’s recommendation- 5 mins

Skill/ Strength: Turkish Get Up
2-2-2-2-2-2 per side
The goal is not weight, but immaculate form.

EMOM 10
Odd: 2 strict pull ups @ 3332 + max strict pull ups (stop 1 rep short of failure)
Even: REST

Prep: 3 rds
4 OHS
4 DB thrusters

3 rounds for max reps:
Min 1: Row for cal
Min 2: OHS 20kg/ 15kg
Min 3: DB thrusters 40#/ 25#