Wine Country CrossFit

We begin this week on our Build a Better Rack Mobility Project. Each day there will be a test, mobility piece and retest that correlates to the Front Rack Position. Have some trouble getting into a good front rack position? Maybe those elbows just don’t move in front of your body? Perhaps the wrists hurt every time you even approach that bar? Attend class every day for the next two weeks and you will learn some mobility tools to add to your arsenal. This extra effort will pay dividends, and you will move better!

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Mark Your Calendar & Sign Up

Festival of Weights is around the corner on December 12. Much like the fun we had with Squatoberfest and Back Squats for Freedom, Festival of Weights is for Jews and Gentiles both. Sign up here and join the Boxed and Barrelled Team. Get your shirt in advance, and in the process feed hungry people in the US. Hard to imagine in our opulent life here in the Napa Valley that there are hungry mouths, but there are! Your participation in Festival of Weights both makes you stronger, builds our community, and lends support to those in need. Sign up here.

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Monday’s WOD

Cleans & Three Wise Men

Build A Better Rack-T spine opener with double lacrosse balls

3 position cleans

Each rep consists of the following:
Clean from Position 3, clean from position 2, clean from position 1
Novice work from Position 1
1-1-1-1 going up in weight.

then

Three Wise Men

Complete as many rounds and reps as possible in 4 minutes of:
5 Snatches (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes

Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

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Tuesday’s WOD

Gymnastics & AMRAP

Build A Better Rack – Neck & Chest Opener with KB behind back

Ring Muscle-Up Practice

Beginner – perform 3 sets each of 10 strict pull-ups and 10 ring dips (rest as needed, alternate between pull-ups and dips)
Intermediate – perform 30 scaled muscle-ups (banded, toe-touch, jumping, negative)
Advanced – perform 30 kipping or 15 strict muscle-ups

then

WOD – 10 Min AMRAP

100m sprint
10 Ring Dips
10 Box Jumps 24/20
10 Knees to Elbow

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Wednesday’s WOD

Filthy 50

Build A Better Rack – Tricep Barbell Mash

then

For Time:

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45 lb / 35lb)
50 Back extensions (On GHD)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Compare to:

7/13/15
12/18/14
6/16/14
12/17/12
8/20/12
4/16/12
11/7/11

Cash Out: Check out the Pukie the Clown on the back of the T shirt, and give thanks that you aren’t him today. Walk to Lincoln and back.

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Thursday’s WOD

Overhead Squats

Build A Better Rack – Partner Butterfly Scap Push and Overhead Mobility – T spine balls with weight on chest

Overhead Squat

Build to a 3 rep max

then

7 rounds for total working time of

21 Double-Unders

14 Pistols (alternating)

7 OHS 135/95#
Rest 1:1

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Friday’s WOD

Front Squats & 4 P’s

Build A Better Rack – Ball mash on rear delt with heavy dumbbell

Front Squats

Find your 3 Rep Max for Today.

Compare to your Back Squat 3 Rep Max from 11.13.16 one week ago

then

The Four P’s – 3 round for time

4 Power Cleans (155/105)
8 Pull-ups
12 Pikes (V-ups)
Prowler Push – down & back (90/50)