WOD

28 04, 2017

4/28 Flatlander Fitness CrossFit 333 St. Charles IL 60174

Friday – April 28, 2016 - 170428 Context:   Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 'ring outs' with a 3 second pause at full extension (think of an 'ab wheel' on the rings). Strength: 7x2 Power Snatch - 5 [...]

27 04, 2017

4/27 Flatlander Fitness CrossFit 333 St. Charles IL 60174

Thursday – April 27, 2016 - 170427 Context: Mental Toughness Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute for 5 min perform 1-2 rope climbs, 6 rope assisted pull ups, or 3 rope lay downs. If you don’t have enough ropes, split people into [...]

26 04, 2017

4/26 Flatlander Fitness CrossFit 333 St. Charles IL 60174

Wednesday – April 26, 2016 - 170426 Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 7x1 Power Snatch - 4 of 14 (7 sets of 1 rep, same weight across, approximately 75 - 85% of max snatch) Super Set: [...]

25 04, 2017

4/25 Flatlander Fitness CrossFit 333 St. Charles IL 60174

Tuesday – April 25, 2016 - 170425 Context:   Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Wolfthorne“ For Time. 3 Rounds 4 squat snatches (Health: 35lbs / Athletic: 65lbs* / Performance: 115lbs) Power Snatch [...]

24 04, 2017

4/24 Flatlander Fitness CrossFit 333 St. Charles IL 60174

Monday – April 24, 2017 - 170424 Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20' using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 'sets'. Share bars [...]

22 04, 2017

4/22 Flatlander Fitness CrossFit 333 St. Charles IL 60174

Saturday – April 22, 2016 - 170422 Context:   Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: Team Filthy For time 100 Box jumps (Health:12”, Athletic*:20”, Performance: 24”) 100 Jumping pull-ups 100 Kettlebell swings (Health: 18lbs, Athletic*: 26lbs, [...]

21 04, 2017

4/21 Flatlander Fitness CrossFit 333 St.Charles IL 60174

Friday – April 21, 2016 - 170421 Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 6 minutes working up to a max effort set of strict pull ups, and/or perform one set of max kipping pull ups in 60s. Strength: 1-1-1-1-1-1-1 back or box squat - [...]

20 04, 2017

4/20 Flatlander Fitness CrossFit 333 St.Charles IL 60174

Thursday – April 20, 2016 - 170420 Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging push press (80-90%) out of the rack, or do 4 reps on the minute for 5 minutes (50-60%) Strength: none Super Set: none / [...]

19 04, 2017

4/19 Flatlander Fitness CrossFit 333 St. Charles IL 60174

Wednesday – April 19, 2016 - 170419 Context:   Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: none Super Set: none / Metabolic Conditioning: “Rock You Fast” 4 rounds - AMReps (as many reps as possible) 1 min 'heavy' American kettlebell [...]

18 04, 2017

4/18 Flatlander Fitness CrossFit 333 St. Charles IL 60174

Tuesday – April 18, 2016 - 170418 Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 8-12 strict toes to bar (or progression). Strength: 7x2 Power Snatch - 2 of 14 (7 sets of 2 reps, same weight across, [...]