Barefoot Running

M WOD – THURSDAY 08.02.18

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Pose Running – Row

STRENGHT
On a Running Clock every 120 seconds:
Snatch
3 – 3 – 3 – 3 – 3
Start weight @50% of 1 RM and add every Round

CONDITIONING
2 Rounds For Time
Row 500m
Rest 1 minute
Run 400m
Rest 1 minute
Row 250m
Rest 1 minute
Run 200m
Rest 1 minute

MGW WOW – SATURDAY 26.11.17 – Road To the Spartan Race – “The Three Graces”

WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit Ups
8 Down Ups

MOBILITY & SKILLS
Power Yoga For CrossFit

CONDITIONING
“The Three Graces”
On a Running Clock
3 Rounds Of
400 meter Run
20 Box Jumps #60/50
20 Wall Ball Shots #9/6
2 Rounds Of
800 meter Run
20 Chest to Bar
20 Bench Press #3/4 BW
1 Round Of
1200 meter Run
40 Pull-Ups
40 Thrusters #20/15

M WOD – MONDAY 13.11.17

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat 2×15 Both Side
30″ Standing leg swing
30″ Left leg cadence drill
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Wwalking quad stretch
30″ Skip
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle – Knee – Shoulders – Trigger Point Therapy

CONDITIONING
A)Time trial
Run 1 mile
Wear 10-20lb weighted vest

Rest 5′

B) Time Trial
Row 2000m

M WOD – THURSDAY 02.11.17

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill x30″
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
30 Lateral squat
20 Active downward dog / alternate toe touch
20 Walking high kick x20
20 Walking quad stretch
30″ skip
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle- Quad – Hamstring – Hips – POSE

CONDITIONING
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Shuttle Run on 20 mt
1 minute of Double-Unders
1 minute Rest

M WOD 110917

WARM UP
2 rounds
100 Jump rope singles
30 Squats
15 PVC shoulder dislocate
15 Push-ups
15 Pull-ups

MOBILITY & SKILLS
Low Back – Deadlift – Double Unders

STRENGTH
Deadlift
3-3-3-2-2 # BW
Rest 1′

CONDITIONING
5 Rounds for Total Reps
1 minute of Rowing (for calories)
1 minute of Shuttle Sprint on 10mt
1 minute of Double-Unders
1 minute Rest
Score is total reps after all 5 rounds, but the spirit of the workout is to try for as many reps as possible of each exercise, not just total score.

M WOD 240417

WARM UP
Active downward dog / alternate toe touch x20 Standing leg swing (front) x30″ each leg
Right leg cadence drill x30″
Running skips or assisted kneelift x30″
Lateral squat ( landing left) x12-15
Standing leg swing ( across) x30″
Left leg cadence drill x30″
Running skipsbor assisted knee lift x 30″
Lateral squat (landing right) x 12-15
Active downward dog / alternate toe touch x20
Walking high kick x20
Walking quad stretch x 20
Skip x 20-30″
Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle – Knee – Hips – POSE RUNNING

CONDITIONING
Time Trial
5K RUN