WOD Wed Nov 26, 2014

Strength/Skill: Power Clean 1-1-1

Then…

CrossFit Games Open 11.5

5 power cleans (145/100)
10 toes to bar
15 wallballs (20/14 to the 10′/9′ lines)

AMRAP in 20 minutes

You’ll feel less guilty about Thursday’s gluttony if you do this WOD. Get to the gym.

WOD Tue Nov 25, 2014

Strength: Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

4 minutes max effort row (calories)
3 minutes rest
3 minutes max effort burpee box jumps
2 minutes rest
2 minutes max effort kb clean and press (55/35)

Your score is the total REPS (including calories) accomplished

For the kb clean and press, you need to do a rep with each arm for one point. For example, you would get 10 points if you do 10 reps with each arm. You do not need to alternate right and left, however — you can do 10 reps with your right arm and then 10 reps with your left arm. You can break it up however you’d like, but you only get a point for reps done with each arm. So if you finish with 25 reps with your right arm and 20 reps with your left, your score is 20 for the kb clean and press.

WOD Fri Nov 22, 2014

Strength: Press 5 (65%) – 5 (75%) – 5+ (85%)

Then…

3 overhead squats
3 toes to bar
6 overhead squats
6 toes to bar
9 overhead squats
9 toes to bar
Etc.

AMRAP in 10 minutes

3 burpee penalty if the bar touches the ground before the end of a set of overhead squats
3 burpee penalty if your feet touch the floor before the end of set of toes to bar

Option 1: 95/65
Option 2: 75/55

Modify this WOD by not doing the burpee penalty. For example, if you can do toes to bar, but only one at a time, do not do the burpee penalty.

WOD Thu Nov 20, 2014

Strength: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your adjusted one rep max.

Then…

25 box jumps, followed by:

15 kb swings (55/35)
10 hand-release pushups
5 kb box step-ups (5 per leg)

5 rounds

The box jumps are only done once.

For the kb box step ups, step onto the box while holding the kb. You can hold the kb however you’d like.

Modify the step ups by doing them with no weight.

WOD Wed Nov 19, 2014

Strength/Skill: Clean and Jerk

PR attempts encouraged.

Then…

10 clean and jerks
20 pullups
8 clean and jerks
16 pullups
6 clean and jerks
12 pullups
4 clean and jerks
8 pullups
2 clean and jerks
4 pullups

In that order

Option 1: 165/115
Option 2: 115/75

Modify the clean and jerks with kb swings
Modify the pullups with ring rows

Posted in WOD

WOD Tue Nov 18, 2014

Strength: Bench Press 5 (65%) – 5 (75%) – 5+ (85%)

Add 5 lbs to your adjusted one rep max.

Then…

1500m row, followed by:

10 burpees
15 situps

5 rounds

The row is only done once.

Modify this WOD by decreasing the row distance and/or by doing fewer than 5 rounds.

WOD Mon Nov 17, 2014

Strength: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

New cycle. Add 10 lbs to your adjusted one rep max.

Then…

10 deadlifts
15 wallballs (20/14)

AMRAP in 5 minutes

Rest 3 minutes

10 wallballs (20/14)
15 double unders

AMRAP in 5 minutes

Rest 3 minutes

10 deadlifts
15 double unders

AMRAP in 5 minutes

Your score is the total REPS accomplished in all 3 AMRAPs. Do the math during the rest periods.

Option 1: 185/125
Option 2: 135/95

Modify the double unders with 2x single unders

Compare to July 11, 2013.

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WOD Fri Nov 14, 2014

Strength: Press 5 (40%) – 5 (50%) – 5 (60%)

Then…

25 ring dips
10 hang power cleans
25 pullups
10 hang power cleans
25 wallballs
10 hang power cleans
25 burpees

In that order.

Option 1: 155/105; chest to bar pullups
Option 2: 115/75; regular pullups

Modify the hang power cleans by doing kb swings
Modify the dips by doing box dips

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WOD Thu Nov 13, 2014

Strength: Deadlift 5 (40%) – 5 (50%) – 5 (60%)

Deload if necessary. Otherwise, do a 3 or 5 rep max, or mix it up with some deficit deadlifts or dynamic effort work.

Then…

10 sumo deadlift high pulls (75/55)
10 front-rack lunges (total) (75/55)
10 jumping squats
10 double unders

AMRAP in 11 minutes

Modify the sdhp and lunges by using a kb instead of a barbell.

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WOD Wed Nov 12, 2014

Strength: Bench Press 5 (40%) – 5 (50%) – 5 (60%)

Deload if necessary. Otherwise, go for a 3 or 5 rep max. Or switch it up and do some narrow grip bench press, or go lighter and work on speed.

Then…

20 shoulder to overhead
40 situps
750m row
10 shoulder to overhead
20 situps
500m row
5 shoulder to overhead
10 situps
250m row

In that order.

Option 1: 115/75 (round of 20); 135/95 (round of 10); 165/115 (round of 5)
Option 2: 95/65 (round of 20); 115/75 (round of 10); 135/95 (round of 5)

Modify the shoulder to overhead by doing kb push presses (one kb per arm)
Modify the row by decreasing the distance per round

Posted in WOD

WOD Tue Nov 11, 2014

Strength/Skill: practice the barbell movements in the WOD

Then…

Jeremy

5 hang squat snatch
10 burpees over the barbell

AMRAP in 4 minutes

Rest 2 minutes

Ben

10 power cleans
20 pullups

AMRAP in 4 minutes

Rest 2 minutes

Beau

15 box jump overs
30 wallballs

AMRAP in 4 minutes

Your score is the total REPS accomplished in all 3 workouts

Scaling options for the hang squat snatch: 1) power snatch, 2) hang power snatch, 3) power snatch or hang power snatch followed by an overhead squat, 4) overhead squat, 5) kb swings. Also do kb swings as a modification for the power cleans. Talk to the trainer if you have questions.

For the barbell movements, the creator of the WODs recommends 135/95 (RX) and 95/65 (scaled) for both, but we won’t be having an RX for this WOD at BHCF. Pick a weight that you can do good, clean reps with. Aside from that, the only prescription is to be mindful of those who serve and have served in America’s armed forces, and to be grateful for the sacrifice they have made for us. Thank you, veterans. We owe everything to you.

Posted in WOD

WOD Mon Nov 10, 2014

Strength: Back Squat 5 (40%) – 5 (50%) – 5 (60%)

Deload week. Deload if necessary. Otherwise, go for a 3 or 5 rep max. Or do some heavy front squats instead.

Then…

7 front squats
10 knees to elbows
13 pushups

5 rounds

Option 1: 135/95
Option 2: 95/65

Modify the front squats with kb goblet squats.

Modify the knees to elbows with situps.

Tomorrow we will be doing the Three Wise Men Veteran’s Day Tribure. Here’s some information about it, but click the link for more, and make a donation if you’d like.

The Three Wise Men Veterans Day Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we’re asking individuals to participate in a tribute workout in their home gyms across the country this Veterans Day.

WOD Fri Nov 7, 2014

Strength: Bench Press or Press 5 (75%) – 3 (85%) – 1+ (95%)

Whatever you didn’t do on Tuesday.

Then…

5 bench presses (heaviest possible)
5 power cleans (heaviest possible)
1 lap or 150m row

5 rounds

10 minute time limit

Record both your barbell weights and time on the board.

Do this WOD in groups so you have a spotter on the bench.

Posted in WOD

WOD Thu Nov 6, 2014

Strength: Back Squat or Deadlift 5 (75%) – 3 (85%) – 1+ (95%)

Whatever you didn’t do on Monday. If you missed Monday, do whatever feels best today.

Then…

10 burpees
20 back squats
30 Russian twists (total) (20/14)

AMRAP in 12 minutes

Option 1: 95/65
Option 2: 75/55

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WOD Wed Nov 5, 2014

Strength/Skill: Thruster

Go heavy if you’d like, or use this time to work on flexibility, particularly with respect to the front rack and front squat.

Then…

Option 1:

Fran

Thrusters (95/65)
Pullups

21/15/9

Option 2:

Wallballs (20/14)
Ring Rows

21/15/9

If you want to drive a car, you need to have a license.

If you want to go to a movie, you need to buy a ticket.

If you want to have dinner at a fancy restaurant, you need to make a reservation.

If you want to call yourself a CrossFitter, you need to do Fran.

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WOD Tue Nov 4, 2014

Strength: Bench Press or Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

250m row
20 double unders
15 kb swings (55/35)
10 situps
5 hand-release pushups

AMRAP in 17 minutes

For the pushups, choose the most difficult pushup variation that you can do while still maintaining intensity. Handstand pushups, ring or matador dips, deficit pushups, wall climbs, etc. are all options. Feel free to mix it up, also. For example, once you run out of gas on the HSPU, move to dips, etc.

If all rowers are occupied you may begin your next set of DU and take a rower when one is available.

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WOD Mon Nov 3, 2014

Strength: Back Squat or Deadlift 5 (75%) – 3 (85%) – 1+ (95%)

Back to the 1+ week! Pick whatever one feels best and get after it.

Then…

6 deadlifts
9 toes to bar
12 box jumps (24/20)

5 rounds

Option 1: 245/165
Option 2: 185/125

Modify the toes by bar by doing situps.

Posted in WOD

WOD Fri Oct 31, 2014

Strength: Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

5 hang power cleans
5 front squats
5 shoulder to overhead
5 pullups
5 box jumps (24/20)
5 pushups

AMRAP in 11 minutes

Option 1: 95/65; chest to bar pullups; ring dips instead of pushups
Option 2: 75/55; regular pullups; regular pushups

Posted in WOD