Author Archives: Jeff Madara

Saturday November 17, 2018

  • Warmup
    • Volleyball
  • Mobility
    • Pass-throughs
    • Front Rack
  • Movement Review
  • Power Clean and Push Jerk
    • Build to a moderate single
  • WOD:  13.4 – 7AMRAP
    • 3 Clean-and-Jerks (135/95 lb)
    • 3 Toes-to-Bars
    • 6 Clean-and-Jerks
    • 6 Toes-to-Bars
    • 9 Clean-and-Jerks
    • 9 Toes-to-Bars
    • Add 3 reps to each movement every round
  • Mobility
    • Bully Stretch
    • Couch Stretch

Tuesday November 13, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Skill Focus
    • Hang Power Clean
  • WOD – 9AMRAP
    • 1 Hang power Clean
    • 1 Toes to Bar
    • 2 Hang Power Cleans
    • 2 Toes to Bar
    • Add 1 rep every round
  • Game

Saturday November 10, 2018

  • Warmup
    • Crossfit
  • Mobility
    • Ankles
    • Shoulders
  • Movement Review
  • WOD – 12.3:  18AMRAP
    • 15 Box Jumps (24/20)
    • 12 Push Presses (115/75)
    • 9 Toes-to-Bars
  • Mobility
    • Banded Shoulder distraction
    • Banded Bully

Saturday November 3, 2018

  • Warmup
    • Team Rowling
  • Mobility
    • PVC Pass-through
    • PVC Shoulder Stretch
  • Movement Review
  • WOD – 20 AMRAP in Teams of 3:
    • 50-40-30-20-10:
      • Calorie Row (Female teams – 35-28-21-14-7. Mixed teams  42-34-26-17-9)
      • Toes to Bar
      • Power Snatches (75/55)
  • Mobility
    • Keg Stretch
    • Bully Stretch
    • Hamstring Flossing

November 1, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Kettlebell Swing
  • WOD – AMRAP 12:
    • 10 Kettlebell Swings
    • 10 AbMat Sit-ups
    • 20 Air Squats
  • Game

Saturday October 20, 2018

  • Warmup
    • Tic-Tac-Toe
  • Mobility
    • Ankle Mobility
    • Front Rack
  • Movement Review
  • WOD – 2 Rounds in Teams of 3 (25 Minute Cap):
    • 100/75 Calorie Assault Bike
    • 75 Hang Power Cleans (115/80)
    • 60 Toes to bar
    • 45 Shoulder to Overhead (115/80)
  • Mobility
    • Shoulder distraction
    • Couch Stretch

Saturday October 13, 2018

  • Warmup
    • 9 Square
  • Mobility
    • PVC Front Rack
    • PVC Internal
  • Movement Review
  • WOD – Teams of 2 (25min Cap)
    • Road Run
    • 14 Rounds of “Bergeron Beep Test” (75/55)
      • 1 Round of “Bergeron Beep Test”: 7 Thrusters, 7 Pull-ups, 7 Burpees
  • Mobility
    • Keg Stretch
    • Crossover Recovery

Saturday October 6, 2018

  • Warmup
    • “Gameboard”
  • Mobility
    • PVC Pass-through
    • PVC Front Rack Stretch
  • Movement Review
  • Captains Meeting WOD Brief
  • WOD – Teams of 3:  2 Rounds (30 Minute Time Cap):
    • 100/70 Calorie Row
    • 100 Box Jump Overs (24/20)
    • 100 Power Cleans
      • Round 1: (135/95)
      • Round 2: (115/80)
    • 100 Bar Facing Burpees
  • Mobility
    • Hamstring Flossing
    • Crossover Recovery

Thursday October 4, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Push Jerk
  • WOD – 2 Rounds
    • 5 Deadlifts
    • 2 Bar Facing Burpees
    • 5 Hang Power Cleans
    • 2 Bar Facing Burpees
    • 5 Push Jerk
    • 2 Bar Facing Burpees
  • Game