Warm-Up(0:00 – 15:00)
Mobility:  Banded Overhead Contract/Relax, 1:00/side

20 Duck Walks
20 Jumping Lunges
20 Box Jumps

Strength/Skill(15:00 – 30:00)
Barbell Complex:  3 cleans + 2 front squats + 1 Jerk

Work to a heavy single for the complex.

WOD(35:00 – 50:00):  Strict Time Cap of 15:00

Fitness
For Time
9 DB Hang Clean and Jerk
15 Burpee Box Jumps 24/20″
12 DB Hang Clean and Jerk
12 Burpee Box Jumps
15 DB Hang Clean and Jerk
9 Burpee Box Jump

Performance
For Time
9 Clean and Jerk 155/105lbs
15 Burpee Box Jumps 24/20″
12 Clean and Jerk 135/95lbs
12 Burpee Box Jumps
15 Clean and Jerk 115/75lbs
9 Burpee Box Jump

Option 2:  135/95lbs to 115/75lbs to 95/65lbs on the barbell.

Competition
For Time
9 Clean and Jerk 175/115lbs
15 Burpee Box Jumps 24/20″
12 Clean and Jerk 155/105lbs
12 Burpee Box Jumps
15 Clean and Jerk 135/95lbs
9 Burpee Box Jumps

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  LAX Ball Pec Smash, :90/side

2 Rounds
10 Step Through/Front to Back Lunge
15 Banded Good Mornings

Strength(15:00 – 35:00)
Front Squat: Establish a 4RM Front Squat.

Reminder:  We’ll start our strength specific program back up this week with a similar “Texas-like” method to increase that front squat. Similar to the Back Squats, we’ll do a 4 Rep Max Front Squat on Mondays, and a 4×4 at 90% on Fridays.  After four weeks, we’ll switch to a 2 Rep Max on Mondays, and a 4×2 at 90% on Fridays for another four weeks, with a “test” week scheduled for week 9.

WOD(40:00 – 55:00) Strict Time Cap of 15:00

Fitness
2 Rounds
20/16 Calorie Row
30 Wall Balls

Rest 4:00

Performance
2 Rounds
25/20 Calorie Row/Bike/Ski
40 Wall Balls 20/14lbs

Rest 4:00

Competition
2 Rounds
25/20 Calorie Row/Bike/Ski
50 Wall Balls 20/14lbs (heavy ball optional)

Rest 4:00

Optional Workouts of the Week

Option 1:
5 RDS
10 KB Swings (53/35)
10 Burpees

Option 2:
AMRAP 6
36 DU
18 WB

No comments.

Coach Natalie’s sister Nicole has a close friend and one of the coaches at their gym CrossFit 313 in Burleston, TX, had a daughter, Raven, who passed away after a sudden tragic event last week at 6 years old. This little life was ended too soon; however, she donated all of her organs and has saved eight lives with organ donation!

This story has hit so many people not only in Texas, but around the world. Raven has become a hero to eight lives and as a CrossFit community, she will be honored in a way we best know how and made a hero WOD for Raven called “Blackbird.”

Please join Black Hills CrossFit in combination with CrossFit 313 in Texas on Saturday, February 1st at 9 am during Open Gym to honor Raven in the BlackBird Hero WOD.

This event is open to all CrossFit gyms in the community.

Here are the event details…

BlackBird

8 Rounds For Time:

6 Clean & Jerks 155/105#
6 Handstand Push Ups
26 Double Unders
13 Box Jumps 24/20″

Hero WODs are an opportunity to reflect on the sacrifices of the fallen – to speak their names and honor their memories. These workouts have a been a tradition of CrossFit gyms since 2008.

ABOUT OUR HERO:

In memory of Raven Nicole Goff of Burleson, Texas, who died in a tragic accident on January 13, 2020. Raven was only six years old. Although still very young, she had touched so many people in life with her joy and compassion. As a member of CrossFit 313, Raven was always very excited after class time to be given her chance to have free run of the place. Often times she would ask the closest coach or member to assist her with setting up bands or adjusting rings to swing and bounce from, or building a very high box ladder for her to fearlessly climb up, needing no assistance to get down mind you, she was absolutely fearless.

Raven made many friends at the gym, from other kid members, to their parents, and of course best friends with every one of the coach’s. She could be heard screaming for her mommy and daddy to “pick it up,” or “go, mom, go!” Just hearing that sweet voice yelling at you was enough for even the most tired member to find that next gear and get back to work. Raven truly was an inspiration to us all. And for that, she is a HERO at CrossFit 313.

Raven’s parents are also heroes. Faced with every parents’ worst nightmare, they handled this tragic incident with extreme courage and nobility, exemplifying what it means to be a hero themselves. Where most people would break down completely, give in completely, and shut off from the rest of the world, completely, they found some measure of light in this dark, dark, instance.

For Raven, with the blessing of her parents, has donated eight of her vital organs to other people in desperate need. These special people are now getting a second chance at life. Where someone can spend an entire lifetime without ever saving one person, our amazing Raven has saved multiple lives before her 7th birthday.

So, in true CrossFit 313 fashion, we honor the fallen, we honor the courageous, and we honor our heroes that are Raven and her entire family. We will honor you with sweat, and lots of it! We GET to endure this workout knowing our Blackbird angel is looking down with pride.

WHY THIS WOD:

8: Represents the eight vital organs Raven and family have donated so that others may get a second chance at life.

6: Represents the six graceful years of life that Raven blessed everyone around her with. The Clean & Jerk represents the heavy burden that must be carried after such a loss.

6: Represents Raven’s birth month. The Handstand Push Up represents that when life knocks you on your head, you must push back, you must get up, and you must fight on.

26: Represents Raven’s birthday. The Double Under represents how precious life is, and how fast it can pass you by. In a blur it can be over, so cherish every moment, seize every day, and have no regrets.

13: Represents Raven’s birth year. The box jump represents Raven’s fearless climb to the top, and a reminder to us all to live on without fear. Take chances, have courage, and always look up.

—

Please join us on Saturday Feb 1 to honor Raven.

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  20 Shoulder Swimmers

2 Rounds
15 Empty Bar Front Squats
10 Empty Bar Presses
10 Lateral Bar Burpees

Strength/Skill(15:00 – 35:00)
Touch and Go Squat Clean Thrusters 3×7

WOD(40:00 – 50:00):

Fitness
AMRAP 10 Minutes
9 Situps
9 KB Goblet Squats
9/6 Calorie Bike/Row/Ski

Performance
AMRAP 10 Minutes
3 Bar Muscle Ups
6 Front Squats 155/105lbs
9/6 Calorie Bike/Row/Ski

Option 2:  Modify Bar MU to C2B Pullups and FS to 135/95lbs

Competition
AMRAP 10 Minutes
3 Ring Muscle Ups
6 Front Squats 185/125lbs
9/6 Calorie Bike

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Banded Internal/External Rotations, 20/arm

30 Arm Circles (15 per arm)
30 Hip Openers (forward and backward)
20 Lunge and Reach
20 Empty Bar Pause OH Squats
20 Box Jumps, step down

Strength/Skill(15:00 – 35:00)
Overhead Squat:  6×2 increasing to a heavy double for the day.

WOD(40:00 – 52:00) Strict Time Cap of 12:00

Fitness
2 Rounds
30 Box Jumps 24/20″
20 KB Swings

Performance
2 Rounds
30 Box Jumps 24/20″
15 Squat Snatches 115/75lbs

Option 2:  Power snatch instead of squat snatch

Competition
2 Rounds
30 Box Jump Overs 24/20″
15 Squat Snatches 135/95lbs

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Banded ankle distraction 2:00/side

2 Rounds
20 Band Pull Aparts
10 Scap Pull Ups + 10 Kip Swings
20 Duck Walk Steps
6-8 Strict pull Ups or elevated ring rows
20 OH Squats with band overhead

Strength/Skill(15:00 – 30:00)
Pistols:  Spend 10-15 minutes working on your pistols.

If you are competent with pistols, try performing them with a DB or KB.  If you’re still working on them, some modifications are:
Elevate your heel, use a band across the rig to squat on, use a box or a rig upright, etc.  The goal is to just spend some time learning to squat on one leg.

WOD(35:00 – 55:00):

Fitness
AMRAP 20 Minutes
8 DB Push Press
12 Ring Rows
24 Air Squats
12 Push Ups
8 Lunges

Performance
AMRAP 20 Minutes
8 HSPU
12 Pull Ups
24 Air Squats
12 Push Ups
8 Pistols

Option 2: 8 Push Press at 95/65lbs instead of HSPU and 8 front rack lunges (4 each leg) instead of pistols.

Competition
AMRAP 20 Minutes
8 HSPU
12 Chest 2 Bar Pull Ups
24 Air Squats
12 Push Ups
8 Pistols

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Hanging Shoulder Opener 1:00/side

At a conversational pace:
800 meter run (1k Row if it’s too cold to run)
Directly into
3:00 Max distance handstand walk*

*If you’re still working on those handstand walks, spend 3 minutes max effort handstand hold, box pike pushup hold, wall climbs, etc. something to get inverted on your hands.

Strength/Skill(15:00 – 30:00)
Strict Press:  5×5 increasing weight across all five sets.

WOD(35:00 – 51:00):

Fitness/Performance/Competition
4 Rounds*
1:00 Bike/Row for Max Cals (if you bike, row next and vice versa)
1:00 Wall Balls
1:00 Row/Bike for Max Cals
1:00 Rest

*Your score is the total cals + wall ball reps for all four rounds.

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Dragon pose 2:00/side

2 Rounds
10 Step Through/Front to Back Lunge
15 Banded Good Mornings

Strength(15:00 – 35:00)
Congratulations to all those that hit a new Back Squat PR last week!

This week we’ll be taking a “de-load” week and focusing on some accessory skill work.  We’ll start our strength specific program back up next week with a similar “Texas-like” method to increase that front squat. Similar to the Back Squats, we’ll do a 4 Rep Max Front Squat on Mondays, and a 4×4 at 90% on Fridays.  After four weeks, we’ll switch to a 2 Rep Max on Mondays, and a 4×2 at 90% on Fridays for another four weeks, with a “test” week scheduled for week 9.

Today’s strength piece:
Front Rack Lunges: 5×8 (4/leg) from the rack. Something heavy but manageable with perfect form (no midline caving forward and no collapsing on the knee).

WOD(40:00 – 55:00) Strict Time Cap of 15:00

Fitness
For Time
500/450m Row
40 Burpees
25 DB Deadlifts
15 DB Power Cleans

Performance
For Time
500/450m Row
40 Burpees over the bar
25 Deadlifts 225/155lbs
15 Power Cleans 185/125lbs

Option 2:  Deadlift at 185/125lbs and Power Cleans at 135/95lbs

Competition
For Time
500/450m Row
40 Bar facing burpees
25 Deadlifts 245/175lbs
15 Power Cleans 205/145lbs

Optional Workouts of the Week

 Option 1:
10-8-6-4-2
Cal Bike
Hang Power Cleans 155/105lbs

Option 2:
3 RDS
16/12 Cal Ski
8 Alternating DB Snatch 50/35lbs
2 Rope Climbs

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  20 Band Pull Aparts
Internal Shoulder Rotation Stretch, 1:00/ side

30 Glute Bridges
20 Pause air squats (3-5 second pause in the bottom)
10 Spidermans

Strength/Skill(15:00 – 35:00)
Press:
10 Empty Bar Strict Press

Then:
3×6 Push Press, adding weight each set

Then:
1×10 Push Jerk (Heavy)

WOD(40:00 – 50:00):  Strict 10:00 Time Cap

Fitness
2 Rounds
30 Ring Rows
30 Double DB Push Presses

Performance
2 Rounds
30 Pull Ups
30 Push Presses 115/75lbs

Option 2:  95/65lbs

Competition
2 Rounds
30 C2B Pull Ups
30 Push Presses 115/75lbs

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Banded pigeon pose 2:00/side

3 Rounds
250 m row
15 Duck Walks
15 Medball Cleans

Strength/Skill(15:00 – 30:00)
Clean complex:  2 Cleans + 2 Hang Cleans + 2 Front Squats

Work to a heavy single for the complex.

WOD(35:00 – 56:00)

Fitness
Every 3 Minutes for 21 Minutes
12 SitUps
12 Goblet Squats
AMRAP Wallballs

Performance
Every 3 Minutes for 21 Minutes
9 T2B
9 Squat Cleans 135/95lbs
AMRAP Wallballs 20/14lbs

Option 2:  115/75 on the barbell and power cleans instead of squat cleans.

Competition
Every 3 Minutes for 21 Minutes
9 T2B
9 Squat Cleans 155/105lbs
AMRAP Wallballs 20/14lbs

No comments.

Warm-Up(0:00 – 20:00)
Mobility:  Banded shoulder distraction 1:30/side

2:00 Machine, increasing speed
20 Lunge and Reach
20 Jump Squats
10 Kip Swings

Then:

Tall Snatch Warm Up: (three total sets working up in weight)
5 Power Position Squat Snatches
5 Hang Squat Snatches

Strength/Skill(25:00 – 40:00)
Hang Squat Snatch: 5×2 (without dropping between reps)

WOD(45:00 – 54:00):

Fitness
AMRAP 9 Minutes
40 Burpees
35 KB Swings
Max Reps Ring Rows

Performance
AMRAP 9 Minutes
45 Burpees Over the Bar
40 Hang Power Snatches 75/55lbs
Max Reps Bar Muscle Ups

Option 2: Strict Pullups instead of BMU

Competition
AMRAP 9 Minutes
45 Bar Facing Burpees
40 Hang Power Snatches 75/55lbs
Max Reps Rope Climbs

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles Smash, :90/side

:50 Box Step Ups, :10 Transition
:50 Single Unders, :10 Transition
1:50 HS Hold Practice (freestanding > wall > box), :10 Transition
:50 Double Unders, :10 Transition
:50 Box Jump, step down

Strength/Skill(15:00 – 30:00)
Handstand Pushups or Strict Press

Every :90 for 9:00
1 Max Effort Set of Deficit Handstand Push Ups (45/25lb plate) (no resting in the bottom)

Alternatively,

Every :90 for 9:00
1 Max Effort Set of strict press (choose a weight that’s challenging but manageable).

WOD(35:00 – 55:00):  Strict 20:00 Time Cap

Fitness
For Time
100 Air Squats
200 Single Unders
100 Lunges
50 Box Jumps
30 Pushups

Performance
For Time
150 Air Squats
200 Double Unders
100 Lunges
50 Box Jumps 24/20″
20 Handstand Pushups

Option 2: Modify the HSPU to 10 Wall Climbs

Competition
For Time
150 Air Squats
200 Double Unders
100 Lunges
50 Box Jumps 24/20″
20 Strict Handstand Pushups

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Banded Internal/External Rotations, 20 reps/ arm

6 Rounds
:10 AAB
:20 S-Arm DB Clean & Jerk (alternating right/left every other round)
:30 Rest

Strength(15:00 – 30:00)
Back Squat:  Establish a new 1RM Back Squat

Max day!  Let’s see some PRs

WOD(35:00 – 50:00) Each AMRAP starts with C&J.

Fitness
AMRAP 3
12 DB Hang Clean & Jerk
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 DB Hang Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 DB Hang Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Performance
AMRAP 3
12 Clean & Jerk 115/75lbs
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Option 2:  95/65lbs on the barbell

Competition
AMRAP 3
12 Clean & Jerk 135/95lbs
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Optional Workouts of the Week

Option 1:
100 Wall Balls* (Modify to 75 or even 50 if needed)
At minute 1:00 perform 1 Devils Press (50/35)
At minute 2:00 perform 2 Devils Press
At minute 3:00 perform 3 Devils Press
Etc.

*If you get to a point where you cannon accumulate any WB during the 1-minute cycle, write the total rounds you achieved instead of your time.

Option 2:
10-8-6-4-2
Shoulder to Overhead (95/65lbs)
2-4-6-8-10
Burpees over the bar

e.g., 10 S2OH, 2 burpee over the bar, 8 S2OH, 4 burpees over the bar, …, 2 S2OH, 10 burpees over the bar.

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Banded Overhead Contract/Relax, :90/side

2 Rounds
16 Spidermans
8 KB Swings

Strength/Skill(15:00 – 35:00)
Back Squat:  4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 58:00):  Strict 18:00 Time Cap

Fitness
4 Rounds
60 Single Unders
15 Kettlebells Swings
20 Goblet Squats
15 Push Ups

Performance
4 Rounds
40 Double Unders
15 Kettlebells Swings 53/35lbs
20 Goblet Squats 53/35lbs
15 Push Ups

Competition
4 Rounds
40 Double Unders
15 Kettlebells Swings 70/53lbs
20 Goblet Squats 70/53lbs
15 Push Ups

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Banded Ankle Distraction, 2:00/side

30 Shoulder Swimmers
20 Duck Walk Steps

Then, 2 Rounds of:
15 Empty Bar OH Squats (PVC if needed)
10 Burpees

Strength/Skill(15:00 – 25:00)
Use this time to gather equipment and warm up the movements in the chipper.

WOD(30:00 – 55:00) Strict 25:00 Time Cap

Fitness
For Time
30/24 Calorie Row (or bike)
30 OH Walking Lunges
30 Push Ups
30/20 Calorie Bike (or row – if you already biked, row and vice versa)
30 Med Ball Cleans
30 Ring Rows
30 Burpees
30 Wall Balls
30 Air Squats

Performance/Competition
For Time
30/24 Calorie Row (or bike)
30 Overhead Squats 95/65lbs
30 Handstand Push Ups
30/20 Calorie Bike (or row – if you already biked, row and vice versa)
30 Hang Squat Cleans 95/65lbs
30 Chest to Bar Pull Ups
30 Burpees
30 Thrusters 95/65lbs
30 Pistols

Option 2:  75/55lbs on the barbell, ring dips instead of HSPU, regular pull ups instead of C2B, and jumping lunges instead of pistols

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Couch Stretch, 1:00/side

20 Duck Walk Steps
20 Squats
20 Duck Walk Steps
20 Cal Row

Strength/Skill(20:00 – 35:00)
Dead Lift:  5×3 (work to a heavy triple for the day)

WOD(40:00 – 54:00):

Fitness
AMRAP 4 Minutes x 3
20 Burpee Box Jumps
In remaining time, max Ring Rows
Rest 1:00 between AMRAPs

Performance
AMRAP 4 Minutes x 3
20 Burpee Box Jumps
In remaining time, max C2B Pull Ups
Rest 1:00 between AMRAPs

Option 2: Regular Pull Ups

Competition
AMRAP 4 Minutes x 3
20 Burpee Box Jump Overs
In remaining time, max Strict Pull Ups
Rest 1:00 between AMRAPs

No comments.

Warm-Up(0:00 – 20:00)
Mobility:  Banded Internal/External Rotation, 20reps/arm

https://www.youtube.com/watch?v=CwTJnE0ZY7M&feature=youtu.be

2 Rounds
:50 Box Step Ups (hold DB on R2)
:10 Transition
:50 Plank
:10 Transition
:50 HS Hold Practice (freestanding > wall > box)
:10 Transition

Then:  Clean Warm Up
2RDS
3 Tall Cleans
3 Power Position Cleans
3 Hang Cleans

RD1:  Empty barbell
RD2:  Light weight barbell

Strength/Skill(20:00 – 35:00)
Squat Clean:  4×3 (drop and reset between reps)

WOD(40:00 – 58:00):

Fitness
AMRAP 18 Minutes
20 Box Jumps
15 KB Sumo DL High Pull
20 Sit Ups

Performance
AMRAP 18 Minutes
20 Box Jumps
15 Power clean & jerks 115/75lbs
10 Toes to Bar

Option 2: 95/65lbs on the barbell.

Competition
AMRAP 18 Minutes
20 DB Box Step Ups w/ 1 DB 50/35lbs
16 S-arm DB Hang Clean and Jerk 50/35lbs (8r/8l)
10 Toes to Bar

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose:  1:30/side

30 Squat and Twist
30 Banded Good Mornings
20 Front Rack Elbow Pointers

Strength(15:00 – 35:00)
Back Squat*:  Establish a 3RM Back Squat (Last week of the squat cycle – next week we will retest our max)

Otherwise, do a 4×3 at moderate weight.

WOD(40:00 – 52:00)

Fitness
AMRAP 2 x 3 cycles with 2 minutes rest between
15 Wall Balls
15/12 Calorie Row/Bike/Ski

Performance
AMRAP 2 x 3 cycles with 2 minutes rest between
25 Wall Balls
15/12 Calorie Row/Bike/Ski

Option 2:  75/55lbs on the barbell

Competition
AMRAP 2 x 3 cycles with 2 minutes rest between
20 Dumbbell Thrusters 50/35lbs
15/12 Calorie Row

No comments.

Warm-Up(0:00 – 15:00)

Mobility:  Doorway stretch (using the rig), :90/side

https://www.youtube.com/watch?v=OIT7xEA_gz4

2 Rounds
12 DB Goblet Squats
12 Alternating DB Snatches
12 Perfect Push Ups

Strength/Skill(15:00 – 35:00)
Back Squat:  4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 54:00):  Strict 14:00 Time Cap

Fitness
6 Rounds
6 KB Swings
8 Push UPs
10 KB Goblet Squats

Performance
6 Rounds
3 Power Snatches 135/95lbs
5 Ring Dips
7 Front Squats 135/95lbs

Option 2:  115/75lbs and matador dips instead of ring dips

Competition
6 Rounds
3 Power Snatches 165/115lbs
6 Ring Dips
9 Front Squats 165/115lbs

No comments.

Warm-Up(0:00 – 15:00)
Mobility:  Couch Stretch or Dragon Pose, :90/side

:60 Squat Hold
20 Lateral Squats

Followed by:

2 Rounds
10 PVC Pass Throughs
10 PVC OH Squats

Strength/Skill(15:00 – 35:00)
Overhead Squat:  5×5 at moderate weight.

If you’re still working on OHS mobility, feel free to practice with an empty barbell or do a 5×3 front squat instead.

WOD(40:00 – 55:00)

Fitness
AMRAP 15 Minutes
2 Laps Run (or 300m row)
12 KB Goblet Squats
6 Wall Balls
12 WB Russian Twists

Performance
AMRAP 15 Minutes
2 Laps Run (300m row)
12 Front Rack Lunge Steps 95/65lbs
6 Hang Power Cleans
3 Shoulder to overhead

Option 2:  Reduce the barbell weight to 75/55lbs

Competition
AMRAP 15 Minutes
2 Laps Run
12 DB Front Rack Lunge Steps 50/35lbs
6 DB Hang Power Cleans
3 Man Makers*

*Holding two DBs, perform a pushup, followed by a row with the right DB, row with the left DB, into a squat clean thruster.

No comments.