WODs

May
22
5/22/17
 
METCON

Skill Based Warm-Up:

10 Minutes @ Easy Pace:

  • line to line KB Walking Lunge
  • 10 kettlebell swings
  • 20 Hollow Rocks

Strength:

  • Deadlift, Build to Heavy 3

This should be a challenging but technically sound, NOT maximal set. Leave 1 rep in the tank.

Met-Con:

10 Rounds For Time:

  • 3 Deadlifts, 315#/205#
  • 5 Pullups
  • 10 Pushups
  • 15 Squats

TIMECAP: 24:00

Extra Work – For Time:

  • 10 Squat Clean Thrusters, 135#/85#
  • 8 Squat Clean Thrusters, 145#/95#
  • 6 Squat Clean Thrusters, 155#/105#
  • 4 Squat Clean Thrusters, 165#/110#
  • 2 Squat Clean Thrusters, 175#/115#

TIMECAP: 15:00

No Score
May
20
5/20/17
 
METCON

830am – Ignite Express with Coach Sandra - id="mce_marker"0fee

930am – CrossFit WOD

  • 200m Run
  • 20 alternating step front rack barbell lunges (75/55)
  • 400m Run
  • 50 Double unders
  • 600m Run
  • 50 Burpees
  • 800 m Run
  • 20 alternating step front rack barbell lunges (75/55)

1030am – Open Gym

AMRAP
May
19
5/19/17
 
METCON

Skill Based Warm-Up:

3 Sets @ Easy Pace:

  • Row 300m
  • 10 Single Arm Push Press/side
  • 20 Superman Extensions w/Pause @ Top

Strength:

  • Clean 5x2

Met-Con:

Every 5:00 x 4 Sets:

  • 30/25 Calorie Row
  • 20 Shoulder-to-Overhead, 75#/55#
  • 10 Burpees

GEAR: 3

Extra Work:

  • Split Jerk 5x2



No Score
May
18
5-18-17
 
METCON

Skill Based Warm-Up:

EMOM 12, alternating:

  • Line to Line Shuttle Run (Down + Back x 2, touch Line at every turn)
  • 10 Good Morning
  • 1 min Jump Rope


Strength:

  • Deadlift 3x3, use 70% of 5RM

Notes
If athlete was not present for 5RM, they may test it here.

TIMECAP: 20:00

Met-Con:

AMRAP 12:

  • 50 Air Squats
  • 100 Double Unders

Extra Work:

Run 4-6x800m @ 9
Work: Rest 1:1 (or trade with partner)


No Score
May
16
5-16-17
 
METCON

Skill Based Warm-Up:
Jog 800m

2 Sets @ Easy Pace:

  • 20 Russian Kettlebell Swings
  • 10 Single Arm Dumbbell Press/side
  • 5 Perfect Burpees

Met-Con:

2 rounds of:

  • 20 Power Snatch, 95#/55#
  • 40 Toes-to-Bar
  • 20 Thrusters, 95#/55#
  • 40 Burpees
  • 20 Sumo Deadlift High Pulls. 95#/55#
  • 40 Wall Ball, 20#/14# to 10'

TIMECAP: 45:00

No Score
May
13
5-13-17
 
METCON

830am – CrossFit Kettlebell Class – w/ Coach Adam - $10 fee

930am – CrossFit Class

Skill Based Warm-Up:

15min running clock @ easy pace.

  • 3 – Tempo Front Squats (3seconds down, 1 second hold, 3 sets up)
  • Line to Line – High Knee
  • Line to Line – Buttkickers
  • 5-7 Beatswings
  • 10 Hollow rocks or holds

Met-Con:

AMRAP 18:

  • 7 Front Squats, 165#/110#
  • 4/2 Muscle-Ups or 6/4 CHIN-Ups
  • 400m Run

1030am – Open Gym – Work on extra work list!

No Score
May
12
5-12-17
 
METCON

Skill Based Warm-Up:

3 Sets @ Easy Pace

Strength:

  • Deadlift 5RM

TIMECAP: 20:00

Met-Con:

21-15-9 For Time:

  • Deadlift, 255#/175#
  • Box Jump, 24"/20"

TIMECAP: 6:00

Extra Work – 10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

 

No Score
May
11
5-11-17
 
METCON

Skill Based Warm-Up:

EMOM 9, alternating:

Skill Work:

EMOM 24, alternating:

  • a) 8-10 Supinated Grip Barbell Rows
  • b) 15-20 Hollow Rocks OR 0:30-0:45 Hollow Hold
  • c) Strict Pull-ups

Extra Work – 

  • Working while partner rests, or 1:1 if no partner: Row 1000m, 750m, 500m, 250m

TIMECAP: 26:00


No Score
May
10
5-10-17
 
METCON

Skill Based Warm-Up:

8 Minutes @ Easy Pace:

Strength:

  • Back Squat 5RM

TIMECAP: 20:00

Met-Con:

AMRAP 20:

  • 70 Double Unders
  • 20 Burpees
  • 15 Anchored Feet Sit-Ups

Extra Work –

As Far As Possible in 9 Minutes:

  • 10 GHD Sit-Ups
  • 1 Muscle-Up
  • 10 GHD Sit-ups
  • 2 Muscle-Ups
  • 10 GHD Sit-Ups
  • 3 Muscle-Ups
  • 10 GHD Sit-Ups
No Score
May
09
5-9-17
 
METCON

Skill Based Warm-Up:
4 Sets @ Easy Pace:

  • Jog 200m
  • 4 Snatch Pull
  • 3 Power Snatch from knee
  • 2 Snatch

Notes
Barbell Complex: Start with empty bar, add a little bit of weight each set. No one needs to finish higher than 115#/75#.

Strength:

  • Snatch Pull + Snatch 8x1

TIMECAP: 20:00

Met-Con:

15-12-9-6-3 For Time:

  • Shoulder-to-Overhead, 135#/95#
  • Assault Bike OR Row Calories

TIMECAP: 15:00

Extra Work:

20 Reps For Time:

  • 1 Squat Clean + 1 Thruster + 1 Squat Clean Thruster, 135#/95#

TIMECAP: 5:00

No Score
May
08
5-8-17
 
METCON

Skill Based Warm-Up:
3 Rounds at easy pace:

Strength:

  • Push Press 5RM

TIMECAP: 20:00

Met-Con:

Every 2 Minutes x 10sets: Rest remainder of 2 min when completed

  • 10/8 Pullups
  • 8/5 Handstand Pushups
  • 6 Power Snatch, 95#/65#


Extra Work:

  • Clean Pull + Clean + Jerk 8x1
No Score
May
06
5-6-17
 
METCON

830am - IGNITE Express With Coach Sandra - $10 fee

930am - CrossFit Class

Strength - Deadlift 5 x 5

Met-Con:

18min EMOM

  • A) 3 Back squats at 90% of 5 rep max this week
  • B) 1-3 Muscle Ups (*Any)

1030am - Open Gym Work on Skills and Drills

No Score
May
02
5-2-17
 
METCON

Skill Based Warm-Up:
3 Sets @ Easy Pace:

  • 75 Single Unders + 15-20 Double Unders
  • 10 Beat Swings on Pullup Bar, pause arch and hollow of last rep for 0:05 each
  • 10 Counterbalance Goblet Squats @ 3131 Tempo

Strength:

  • Back Squat 5-5-5-5-5

TIMECAP: 25:00

Notes
Add 5-10lbs to each set from last week's sets of 5. If athlete was not present for that workout, have them perform that instead.


Met-Con:

AMRAP 8:

  • 4/3 Bar Muscle-Ups
  • 4/3 Ring Dips
  • 20 Double Unders

Immediately into:

AMRAP 8:

  • 7 Toes-to-Bar
  • 7 Pushups
  • 200' Shuttle Run (50' out + 50' back x 2)

No rest between AMRAPs, complete on a single 16 minute clock.

Extra Work:

Strict Pullup

  • 2 x 2 Reps from Failure
  • 2 x 1 Rep from Failure

 

No Score
May
01
5-1-17
 
METCON

Skill Based Warm-Up:
4 rounds at easy pace:

Strength:

  • Split Jerk 3RM

TIMECAP: 20:00

Met-Con:

3 Rounds For Time:

  • 30 Squat Snatch, 75#/55#
  • 8/5 Dead Hang Chin-Ups

TIMECAP: 15:00

Extra Work:

  • Row 70 Minutes @ 6
No Score
Apr
28
4-28-17
 
METCON

Skill Based Warm-Up:
3 rounds at easy pace.

  • Crawl 5 Steps Forward + 5 Steps Back + 5 Steps Left + 5 Steps Right
  • 10 Lying Leg Raise + Reach to Candlestick
  • 1:00 Jump Rope

Skill Work:
10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

  • 1) Strict Muscle-Up
  • 2) Muscle-Up Negative
  • 3) Transition Rock

Notes
Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.

Met-Con:

For Time:

  • 21-18-15-12-9-6-3 Shoulder-to-Overhead, 95#/65#

Alternate With

  • 63-54-45-36-27-18-9 Double Under

TIMECAP: 12:00

GEAR: 2.5

Extra Work:

  • Split Jerk 5x3

Notes
Add 5-10lbs to last week's top weight. If athlete was not present for that workout, have them perform that instead.

No Score