Blog Archives

WOD 04/01/2017

3/31/2017

Saturday Class time at 8 AM
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2 Person Partner Workout - 45 Min Time Cap!
Row 100 Calories
100 Wall Balls 20/14 Rx, 30/20 Rx+
100 Pull Ups Rx , C2B Pull Ups Rx+
100 Power Cleans - 95/65 Rx, 155/105 Rx+
100 Box Jumps - 24/20 Rx, 30/24 Rx+
Run 400 Meters (together)
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One partner working at a time. Break up the reps any way you like but you can't move on to the next movement until the prior one is completed.
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Partner wods are a blast, come on out and join the fun.

WOD 03/31/2017

3/30/2017

Lift: Deadlift - 4 x 10 Reps - E3M - approx 50-60% * Yes, this is light but it’s 4 x 10. So no more than 50 to 60%.
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Efficiency: Ping Pong EMOM - 18 Mins
Odd - 20 Russian Kettlebell Swings - 70/53 Rx, 106/70 Rx+
Even- 5 Front Squats - 95/65 Rx, 135/95 Rx+ NO RACK
*First FS can be a Full Clean

WOD 03/29/2017

3/28/2017

WOD: Recovery Rate @Z1 - Conversation Pace - 45 Min AMRAP
1000 Meter Row
800 Meter Run
50 Double Unders
25 Calorie Assault
*Back on Oct 5th we did this but with 100 DU’s and 50 Cal on the Assault Bikes
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Please, please, please watch this video below. Just about every single one of you that I've coached, this is how I teach you all to row/recover. You've also heard me say over an over again that everything we do is about being efficient. Any of you that have observed myself, Britt, Lesia and any number of others row, this is what we look like. A number of you are not very efficient though. I get on to you for dropping your hands, staying in the leaned back position and a few other flaws. I'm not trying to correct you just to hear myself speak. I do it to try to make y'all better movers and as efficient as possible. Again please listen, Shane Farmer puts it all together here for you far better than I do.

WOD 03/28/2017

3/27/2017

Skill: 5 Min EMOM - 1 Rope Climb Rx, 1 Legless Rope Climb Rx+ *If you can’t climb a rope yet, you can alternatively work on pullup negatives or difficult ring rows (as parallel to the ground as you can get.)
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Lift: 5 Min EMOM - 3 Hang Power Snatch - find a comfortable weight for speed and form
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WOD: 10 Min AMRAP
5 Pull Ups Rx, 5 C2B Pull Ups Rx+
10 Push Ups Rx, 5 HSPUs Rx+
15 Air Squats Rx, 10 Alternating Pistols Rx+ (5 each leg)

WOD 03/27/2017

3/26/2017

Lift: Front Squat / Back Squat - 5 x 4 @85% (of 1 Rep Working Max - 10% off) - 15 min
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WOD: For time
42 Cal Assault Bike
21 Clean and Jerks - 95/65 Rx, 135/95 Rx+
30 Cal Assault Bike
15 Clean and Jerks
18 Cal Assault Bike
9 Clean and Jerks
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There is more to this video but I made the link start portion that pertains to todays C&J's.

WOD 03/25/2017

3/24/2017

Saturday class time at 8 AM --------
2 Person Partner WOD: 40 Min CAP! (It will not take any team that long)
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1 Partner finishes the round then tags out to Second Partner, switch back and forth. Then move onto next station till all rounds completed.
3 Rounds each partner:
7 Power Cleans 95/65 Rx --- 155/105 Rx+
7 Pull Ups Rx --- 7 C2B Pull Ups Rx+
then
4 Rounds each partner:
15 Wall Balls 20/14 Rx --- 30/20 Rx+
10 T2B Rx --- 15 T2B Rx+
then
5 Rounds each partner:
250 Meter Row
15 Vertical KB Swings 53/35 Rx --- 70/53 Rx+

WOD 03/24/2017

3/23/2017

2017 CrossFit Open WOD 17.5 - 40 Minute Cap

10 rounds for time of:
9 Thrusters 95/65
35 DU's
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Masters 55+: 65/45
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Scaled: 65/45 and Single Unders

WOD 03/22/2017

3/21/2017

WOD: 45 Min AMRAP - “Stairway to Heaven”
Last done 12/07/2016 - Check your notes
Climb the highest in 45 Mins
2-4-6-8-10-12-14 etc…………
Calories on Assault Bike
Double Unders
Calories on Rower
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These ankle mobility tips will carry over to everything. They're not just for rowing.

WOD 03/21/2017

3/21/2017

Lift: Thruster - 3 - 3 - 3 (When you see this, it means increasing. If it said 3 X 3, you’d do the same weight across.)
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WOD: 3 Rounds
On a 3 Min Clock
Run 400 Meters
Max Wall Balls - 20/14 Rx, 30/20 Rx+
Rest 3 Mins between Efforts

WOD 03/20/2017

3/19/2017

Lift: Bench Press / Shoulder Press - 4 x 3 @85% (of 1 Rep Working Max - 10% off)
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WOD: 3 Rounds for time
1 Rope Climb Rx, 1 Legless Rope Climb Rx+
5 Push Jerks 155/95 Rx, 225/155 Rx+
10 Deadlifts (same weight)
25 Ab Mat Sit Ups Rx, 25 Glute Ham Sit Ups Rx+
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Odds are strong that thrusters are coming up this Friday in 17.5 along with DU's. The twist could be that they're dumbbell thrusters though.