July 25 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Warm Up # 43 (No Measure) • 1 Min Couch Stretch on Each Side • 20 Yard Fwd Lunge Stretch • 20 Yard Lateral Lunge Stretch 2RNFT 2 Min Row @ Moderate Pace 10 Good Mornings (empty barbell) 5-8 Pull Ups (strict 1st round / preferred style 2nd round) Metcon Metcon (Time) 1 Mile Run Buy-In 3 Rounds •15 Pull Ups •15 Deadlifts (155/105) 1000 M Row Buy-OutRX+ •8 RING MU •15 DL (225/155) Accessory Work Spend the remainder of the hour stretching/rolling/smashing •When stretching, spend a minimum of 1 min in position under tension that you can maintain. NO BOUNCING AROUND example: • standing straddle Right/middle/left • sit and reach (feet together and mintain knee contact on the floor) • downward dog • cobra • run through the perfect stretch (3 per side) • squat with thoracic...

July 24 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Snatch barbell warmup (No Measure) Jog 1 lap (once) 2 Rounds of: 5 Hang Snatch Grip Pulls 5 Hang Snatch 5 OHS 5 BTN Push Press 5 Snatch Balance ALL WITH AN EMPTY BARBELL Weightlifting Snatch (1 Rep EMOM x 12) work up to a heavy single for the day • no more than 2 misses total • start light to practice technique & build confidence Metcon Metcon (Time) • 27 Wallballs (20/14) – 12 Hang Cleans (95/65) • 21 Wallballs – 10 Hang Cleans (115/75) • 15 Wallballs – 8 Hang Cleans (135/95) • 9 Wallballs – 6 Hang Cleans (155/105)RX+ Hang Cleans (155/105) (185/125) (205/145)...

Rowing

Bruce Barbell, Red Stick CrossFit – Rowing View Public Whiteboard Metcon Metcon (Distance) PARTNER WOD 34 MIN MAX M BROKEN UP IN THE FOLLOWING ORDER • 5 MIN MAX M EACH • 1 MIN MAX M EACH • 4 MIN MAX M EACH • 1 MIN MAX M EACH • 3 MIN MAX M EACH • 1 MIN MAX M EACH • 2 MIN MAX M EACH • 1 MIN MAX M...

PARTNER WOD

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Group Warm Up #9 (No Measure) 2 Rounds Not For Time: 20/16 Cal Row 15 KBS 12 Back Squats (empty bar) 9 Push Press (empty bar) Metcon Metcon (Time) • 1000 M Row • 100 Box Jumps (24/20) • 1000 M Row • 100 KBS (53/35) • 1000 M Row • 100 Back Squats (95/65) • 1000 M Row • 100 Push Press (95/65) • 1000 M Row-All Reps and Rows may be broken up any way between partners -Box Jumps DO NOT require full extension at the top • 40 Minute Time...

July 20, 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Extended Warm Up (No Measure) 1 ROUND FOR QUALITY: 40 Yd •High Knee •Butt Kick •High Skip •Broad Jump 20yd Forward Lunge stretch 20yd Lateral Lunge stretch 12 Push-ups 12 Abmat / GHD situps 12 Superman Back Exts 6 Strict/Jumping Pullups+6 Pull ups of preferred style Metcon Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP: • 400 M Run • 12 Pull Ups • 16 Floor Press (95/65) • 20 Abmat Sit-upsRX + • 400m Run • 5 Ring MU • 10 Floor Press (115/75) • 15 GHD SU Cool Down Spend the remainder of the hour Stretching/Foam Rolling/Banded Stretching/Partner Stretching etc… Most of you need to do this more than the WOD itself...

July 19 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Group Warm Up #2 (No Measure) 2 RNFT 200 M Run 10 Good Mornings 10 Front Squats 10 Hang Power Snatch Weightlifting Front Squat (5,5,5,5) work up to a “heavy” set of 5 Metcon Metcon (4 Rounds for time) Every 5 Min x 4 • 50 DU • 30 Wallballs (20/14) • 12 Hang Power Snatches (95/65)1 second added to 5:00 for every incomplete rep RX+ • 50 Unbroken DU • 20 Wallballs (30/20) • 10 Hang Power Snatch...
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