WOD Mon Mar 19, 2018

Part 1: Back Squat 5×2

Go heavy, or use lighter weight and focus on form and speed.

Then…

Wallballs 25/20/15/10/5
Pullups 25/20/15/10/5
Double Unders 75/60/45/30/15

Modify the DU by reducing the reps (50/40/30/20/10 or 25/20/15/10/5) or by doing 2x single unders.

Modify the pullups by doing ring rows.

No comments.

WOD Fri Mar 16, 2018

CrossFit Open 18.4

21 deadlifts (225/155)
21 handstand pushups
15 deadlifts
15 HSPU
9 deadlifts
9 HSPU
21 deadlifts (315/205)
50 feet handstand walk
15 deadlifts
50 feet handstand walk
9 deadlifts
50 feet handstand walk

9 minute time cap

CrossFit Open 18.4 Scaled

21 deadlifts (135/95)
21 hand-release pushups
15 deadlifts
15 hand-release pushups
9 deadlifts
9 hand-release pushups
21 deadlifts (185/135)
50 feet bear crawl
15 deadlifts
50 feet bear crawl
9 deadlifts
50 feet bear crawl

9 minute time cap

For those who have a head-to-head matchup this week, please make sure you are both doing the same workout (RX vs. RX or Scaled vs. Scaled).

No comments.

WOD Thu Mar 15, 2018

Part 1: Front Squat 3×5

Then…

Front Squats
Pullups
Shoulder to Overhead
Toes to Bar

15/10/5

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; chest to bar pullups

No comments.

WOD Wed Mar 14, 2018

Part 1: Snatch 1-1-1

Full or power, from the hang or the floor.

Then…

1 mile run or 2k row, followed by:

Hang Power Snatches 2/4/6/8/10/12
Hand-release Pushups 3/6/9/12/15/18
Front-rack Lunges 2/4/6/8/10/12
Situps 5/10/15/20/25/30

AMRAP in 20 minutes. Cap of 6 rounds.

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings 3/6/9/12/15/18 instead of hang power snatch; kb lunges

No comments.

WOD Tue Mar 13, 2018

Part 1: Press 4×3

Then…

15 bench presses
20 box jumps
25/20 calorie row or bike

Perform 2 or 3 times. Record your SLOWEST time on the board.

Option 1: 135/85
Option 2: 95/55
Option 1+: 165/105 or more

Do this WOD in heats, so everyone has a spotter.

Last done on Feb 14, 2017.

No comments.

WOD Mon Mar 12, 2018

Part 1: Deadlift or Back Squat 3×5

Then…

Deadlifts 9/12/15
Burpees Over the Bar 9/15/21
Wallballs 9/18/27

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; heavy wallball

No comments.

WOD Fri Mar 9, 2018

Open 18.3

100 double unders
20 overhead squats (115/80)
100 double unders
12 ring muscle ups
100 double unders
20 dumbbell snatches (total) (alternating r/l) (50/35)
100 double unders
12 bar muscle ups

2 rounds. Cap of 14 minutes.

Open 18.3 Scaled

100 single unders
20 overhead squats (45/35)
100 single unders
12 pullups
100 single unders
20 dumbbell snatches (total) (alternating r/l) (35/25)
100 single unders
12 pullups

2 rounds. Cap of 14 minutes.

Friday Night Lights at 6pm! Be there!

No comments.

WOD Thu Mar 8, 2018

Part 1:

90 seconds max cals row or bike
30 seconds rest
60 seconds cals
30 seconds rest
30 seconds cals

Score is total cals.

Then…

Wallballs
Toes to Bar

10/8/6/4/2/4/6/8/10

Option 2: hanging knee raises
Option 1+ heavy wallball

No comments.

WOD Wed Mar 7, 2018

Part 1: Clean and Jerk 1-1-1

Or use this time to practice the movements in the workout.

Then…

10 clean and jerks
15 box jumps
20 dips
15 power cleans
20 box jumps
25 pushups
20 deadlifts
25 box jumps
30 burpees over the bar

Option 1: 135/95; matador dips
Option 2: 95/65; box dips
Option 1+: 155/105; ring dips

Combine options as necessary.

No comments.

WOD Mon Mar 6, 2018

Part 1: Thruster 1-1-1

Or use this time to practice front-rack mobility and the transition from front squat to push press.

Then…

9 thrusters
18 situps
27 double unders

5 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: 45/35

Modify the trusters by using dumbbells or kettlebells.

No comments.

WOD Mon Mar 5, 2018

250m row
10 kb swings
10 pullups
500m row
20 kb swings
20 pullups
750m row
30 kb swings
30 pullups

Option 1: 55/35
Option 2: 35/25; ring rows
Option 1+: 70/45

Then (optional)…

25 back squats

Men: bodyweight
Women: .8 bodyweight

From the rack. Reduce weight as necessary.

No comments.

WOD Fri Mar 2, 2018

Open 18.2

In 12 minutes, perform:

Dumbbell Squats (50/35 each arm)
Bar-Facing Burpees

1-10

Immediately followed by:

1 rep max clean (full or power)

Scaled: 35/20 dumbbells; stepping burpees allowed

For those not doing the Open, use kettlebells instead of dumbbells.

Friday Night Lights starting at 6pm on Friday! Be there!

No comments.

WOD Thu Mar 1, 2018

Part 1: Clean 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes:

3 position clean (high hang > hang > floor)

Focus on form.

Then…

Power Cleans 1/2/3/4/5/6/7/8
Box Jumps 2/4/6/8/10/12/14/end

AMRAP in 10 minutes. Cap of 7+8.

Option 1: 135/95
Option 2: 95/65
Option 3: kb swings 2/4/6/8/10/12/14/16 instead of power cleans
Option 1+: 155/105; jumps required

Use the soft box if necessary.

No comments.

WOD Wed Feb 28, 2018

Part 1: Press or Bench Press 4×3

Or use this time to get warmed up and practice push press or push jerk.

Then…

20 shoulder to overhead
30 wallballs
50 situps
1000m row
50 situps
30 wallballs
20 shoulder to overhead

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; heavy wallball

No comments.

WOD Tue Feb 27, 2018

Part 1: Deadlift 4×3

Then…

5 deadlifts
12 pullups
5 deadlifts
18 pushups

4 rounds

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155

No comments.

WOD Mon Feb 26, 2018

Part 1: Front Squat 4×3

Then…

15 back squats
15 burpees over the bar

4 rounds

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55
Option 1+: 135/95 or more

Then (optional):

Pullups 10/8/6/4/2
Calorie Row or Bike 20/16/12/8/4 (men); 16/13/10/7/3 (women)

Modify by doing jumping pullups or strict pullups.

No comments.

WOD Fri Feb 23, 2018

CrossFit Open 18.1

8 toes to bar
10 dumbbell hang clean and jerks (5r/5l) (50/35)
14/12 cal row

AMRAP in 20 minutes

CrossFit Open 18.1 Scaled

8 hanging knee raises
10 db hang clean and jerks (5r/5l) (35/20)
14/12 cal row

AMRAP in 20 minutes

For those not doing the the Open, use a kettlebell instead of a dumbbell.

If anyone has some extra dumbbells laying around, it would be great if we could borrow them for a week, or two, or more.

Regular schedule on Friday, except that we will run heats for the Open WOD beginning at 6pm.

530am versus 830am! Let’s get it on!

No comments.

WOD Thu Feb 22, 2018

Part 1: 45 toes to bar in fewest sets possible

The set ends when your hands come off the bar or your feet touch the ground.

Modify by doing knees to elbows or hanging knee raises, and/or by reducing the reps.

Then…

Calorie Row or Bike
Hand-release Pushups
Box Jumps

3/6/9/12/15/18/21/24

AMRAP in 16 minutes. Cap of 7+24.

Step ups are encouraged.

No comments.

WOD Wed Feb 21, 2018

Part 1: Back Squat 3/5/7/9

Reduce weight each set if necessary.

If your legs are sore, do 4×3 light weight pause back squats.

Or use this time to practice hang power cleans.

Then…

15 hang power cleans
20 wallballs
25 situps

3 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: 20 kb swings instead of hang power cleans
Option 1+: 115/75; heavy wallball

The barbell should be relatively light for you. Choose your option accordingly.

No comments.

WOD Tue Feb 20, 2018

Part 1: Press or Bench Press 4×5

Or use this time to practice push press and push jerk.

Then…

In 3 minutes, perform:

10 shoulder to overhead
15 burpees over the bar
AMRAP double unders

4 rounds. Rest 2 minutes between rounds.

Your score is the total double unders accomplished.

Option 1: 95/65
Option 2: 75/55; single unders
Option 1+: 115/75 or more

No comments.