Tag Team Tires


Main – CrossFit

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(No Measure)

5 Minute Mobility Work:
Banded Shoulder Distractions
Foam Roll T-spine, Calves
LAX ball Pec Minor

10X Iron Cross
1 Min Dead Bug
5X Child Pose to Dive Bomber to Downward Dog
10X Scorpion
5X Ea. Side Prone Knee to Elbow
10X Shoulder Pass Thru

Turkish Get Up (8,6,4,2 Climbing Weight)

Split Reps equally between right and left.
Increase weight Each SET.
Use whatever implement you want:
KB, DB, BB

Metcon (2 Rounds for reps)

EACH TEAM WILL END UP FLIPPING THE TIRE AND COMPLETING ALL MOVEMENTS

Teams composed of 2 or 3 People:
1st team Runs to Tire and Flips the tire 7 Times. In that time, the other teams are accumulating as many reps of a given movement. After Flipping tire, the 1st teams comes back and begins on the 1st round movement. 2nd team sprints to tire, all other teams move to 2nd round movement….

WOD is composed of (4) Rounds.
MOVEMENTS:
ROUND 1 Box Jumps
ROUND 2 Toes To Bars
ROUND 3 KB Swings 53/35
ROUND 4 Jumping Squats

Score is combined number of REPS from ALL ROUNDS of ALL MEMBERS OF THE TEAM. Whatever team completes the most reps WINS.

IF wanted, perform (2) cycles of 4 rounds and mix the teams and movements up.

Fuc#in Friday 9/19/2014


Main – CrossFit

It’s FRIDAY bitches!

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(No Measure)

3 Minutes Mobility
CALVES AND SCAPS – T-SPINE
200M Run
THEN : 2 Times Through NOT FOR TIME
10 Scap Push-ups
20 Palloff Press
10 Scap Pull-ups
1X Inchworm
10X Scorpion

Metcon (No Measure)

EMOM for 10 Minutes
EVENS: 5 RING DIPS
ODDS: 5 PUSH UPS

DEATH BY PULL-UPS (AMRAP – Reps)

Perform:
1 Pull-up the 1st minute
2 Pull-ups the 2nd Minute
3-Pull-ups the 3rd minute………
UNTIL YOU CAN’T PERFORM THE GIVEN # OF REPS

Metcon (3 Rounds for time)

IF TIME ALLOWS
3x200M REPEATS
REST 1:1

CrossFit 9/18/2014


Main – CrossFit

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(No Measure)

500M Row/400M Run
10X Iron Cross
10X Reaching Bridge
10X Glute Ham Bridge
10X Superman
10X Scorpion
20 Banded Good Mornings
10 KB Swings

Deadlift (10,8,6,4,2 CLIMBING WEIGHT)

Hollow Rocks (3×10 or Hollow Hold 3×30 Seconds)

Metcon (Time)

Buy In: 2 Rope Climbs
Then:
3 Rounds:
30′ OH Lunge W/Plate
(45/25)
10 Strict Hanging Leg Raises
200M Run