Blog Archives

03/01/2017

2/28/2017

WOD: 8 Rounds of
3 Min Assault Bike - Max Calorie
2 Min Row - Max Calorie
1 Min Double Unders - Max Reps

*Clock doesn’t stop - quick transition between movements
Score = Assault Bike and Rowing Calories + Double Unders
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Please...watch this video. Then watch it again. Then yes, watch it again. Then later, please refer back to it. I go over most of this with you all and many of you have it pretty well. He tells it far better than I do though so please pay attention.

WOD 02/28/2017

2/27/2017

“CrossFit Total”
Front Squat / Back Squat - 1 Rep Max (3 attempts)
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Shoulder Press / Bench Press - 1 Rep Max (3 attempts)
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Deadlift - 1 Rep Max (3 attempts)

Do several warm up sets with 50% sets of 5, 5, 3. Then your first work set should be a weight you KNOW you are gonna complete. Think about it, check your notes. You recently did reps at 90, 95 and 100% of your previous 1 Rep Max. Second work set should be something you feel would be a challenge but you are confident it will go up. Last work set is going for a new 1 rep but don’t over reach. This last work set should be based off how your performance was on your first 2 work sets.

WOD 02/27/2017

2/26/2017

Skill: Muscle Up*
*Even if you're not capable, there are things you can work on that lead to being able to do one. And not just what's in the accompanying video below.
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WOD: 21-15-9
Power Cleans - 135/95
Ring Dips
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Recovery: 1 Mile Run @ Z-2 Pace

WOD 02/25/2017

2/24/2017

Saturday Class time at 8 AM: 2 Person Partner WOD
There will be a few people doing 17.1 at 9 AM. I hope some of y'all can stay to cheer them on. --- 22 Min AMRAP:
Max Row for Calories
Max Wall Ball - 20/14 Rx, 30/20 Rx+
Both Partners can work at the same time.
One Rower and One Wall Ball
Partners switch as needed

WOD 02/24/2017

2/23/2017

Strength: FS / BS - 10 x 2 Reps of FS / BS @ 60% + 1 DL @60% - EMOM
*Do 2 Reps @60% on BS/FS then directly onto DL doing 1 Rep @60%
*Dynamic Speed
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2017 CrossFit Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb dumbbell and 20-in. box.
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Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
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Scaled: (Ages 16-54) Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Time cap: 20 minutes

https://games.crossfit.com/workouts/open/2017/17.1#movementStandards

WOD 02/22/2017

2/21/2017

WOD: 40 Min AMRAP
10 Calorie Assault Bike or Row
7 Burpees onto 55/45Lb Plate
Score = total calories + burpees

WOD 02/21/2017

2/20/2017

Skill: Handstand Holds on wall or free standing
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WOD: 6 Rounds
Row 500 Meters
100 Meter Overhead Walk - 95/65 Rx, 135/95 Rx+ or 50/35 DBs Rx+
100 Meter Farmers Walk - 53/35 Rx, 70/53 Rx+
*Obviously larger classes will not be able to use barbells for this. So DBs of 40/25

WOD 02/20/2017

2/19/2017

Week # 10 Deload Week

Strength - FS / BS - 40% x 5, 50% x 5, 60% x 5
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Strength - DL - 40% x 5, 50% x 5, 60% x 5
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WOD: 21 Min AMRAP - EMOM
:30 Max Double Unders - :30 to move to next station
:30 Max Wall Ball - 20/14 Rx, 30/20 Rx+
:30 Max Box Jumps - 24/20 Rx, 30/24 Rx+
Score = DUs + WBs + BJs

WOD 02/18/2017

2/17/2017

Saturday Class time at 8 AM. 2 Person Partner Workout
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20 Cycles of 2 Min AMRAP (10 Rounds each Partner, total time 40 Mins)

3 Clean and Jerks - 185/135 Rx+, 135/95 Rx, 95/65 Scaled
6 C2B Pull Ups Rx+, 6 Pull Ups Rx, 6 Beginner pullups or ring rows Scaled
Max Meter Row

*One partner completes the 2 Min AMRAP as second partner rests - then they alternate.
Score = Total Meters Rowed
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Don't forget to wear your sexy socks everyone. They apparently make you row really, really fast.

WOD 02/17/2017

2/16/2017

Skill: Pistol Jump overs - 10 Alternating (5 each leg) - 3 to 5 Sets *Gain control at the top then jump over an object of your choice. Please work on the scaled versions of pistols if you're not capable of them yet. *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: FS / BS - 65% x 5, 70% x 5 x 3 sets*Those of you that have been doing all the extra (all the squatting and extra Oly work) these past eight weeks will do Back Squat today.
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DL - 60% x 5 x 4 sets
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WOD: 20 Min AMRAP
65 Ft Sled Sprint - 3 x 45s / 3 x 25s Rx+, 2 x 45s /2 x 25s Rx
30 Double Unders Rx+ / 90 Singles Rx (or 30 Penguins)
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Bonus/Accessory: Arched Back Good Mornings - 4 x 4 Reps *Do them RIGHT! Don't worry about the weight. These will help your mid back strength along with glutes and hams.