Thursday, January 19, 2017

2017-01-20 WOD


I remember this one... This was the first CrossFit workout that ever made me puke. Now it seems like that's a very common occurrence... Nicole and I drove to Fort Worth to watch Rich Froning and Dan Bailey go live, head-to-head on this workout. The following year, Dave Castro said this particular event was what inspired him to do the Live Open Announcements that have been common since 2013!



Check out Froning's pace in the round of 12s...



...and his pace when he finishes! You don't have to go fast, just try not to stop!


Wonder Woman Cycle Week 5

"CrossFit Open WOD 11.6 / 12.5"
AMRAP in 7 Minutes:
3-6-9-12-15-etc. reps of:
...Thrusters (100/65#)
...Chest to Bar Pull Ups
Post total reps.


In Teams of 2:
...200 Calorie Row
*Partners Switch every 60 seconds. Time cap of 14 minutes.


COMPETITORS

"CrossFit Open WOD 11.6 / 12.5"
AMRAP in 7 Minutes:
3-6-9-12-15-etc. reps of:
...Thrusters (100/65#)
...Chest to Bar Pull Ups
Post total reps.


Every 90 Seconds for 8 Rounds:
...5 Bar Facing Burpees
...1 Squat Snatch + 1 Hang Squat Snatch (70%)
Rest 3 Minutes
Every 90 Seconds for 8 Rounds:
...5 Bar Facing Burpees
...1 Squat Clean + 1 Hang Squat Clean (70%)


T&G Push Jerk
...Build to a heavy set of 5.
Post heaviest load.


In teams of 2:
...200 Calorie Bike
*Partners switch every 60 seconds. Post time.


Strict Press
...3x10 build to a daily max
...2x10 (80% of daily max)
Post heaviest load.

Wednesday, January 18, 2017

2017-01-19 WOD

SQUATS!!!!


Wonder Woman Cycle Week 5

"Harsh" [RX]
6 Rounds:
...30 Double Unders
...3 Wall Walks
...Rest 1 minute
Time cap of 15 minutes.


For time:
...75 Kettlebell Swings (53/35#)
Time cap of 6 minutes.


COMPETITORS

"Warhead"
3 RFT:
...20 Cal Ski
...5 Ring Muscle Ups
...20 Cal Bike
...5 Ring Muscle Ups
Post time.


"Harsh" [Comp]
6 Rounds:
...40 Double Unders
...25' Handstand Walk
...Rest 1 minute
Post time.


"Brutus"
4 Rounds:
...100m Sled Push (100/80#)
...25 GHD Sit Ups
Post time.


For Time:
...75 Kettlebell Swings (70/53#)
Post time.


Front Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Tuesday, January 17, 2017

2017-01-18 WOD

Wonder Woman Cycle Week 5

"Balls" [RX]
AMRAP in 20 Minutes:
...15 Wall Balls (20/14#)
...10 Slam Ball Burpees (20/15#)
...Rest 60 Seconds
Post rounds/reps.


COMPETITORS

"Balls" [Comp]
AMRAP in 20 Minutes:
...15 Wall Balls (20/14#)
...10 Slam Balls (30/20#)
...5 D-Ball to the Shoulder (150/100#)
...Rest 60 Seconds
Post rounds/reps.


Using a Running Clock:
2 Rounds:
...250m C2 Row
...Rest 30 Seconds
3 Rounds:
...500m C2 Row
...Rest 1 minute
2 Rounds:
...250m C2 Row
...Rest 30 seconds
Post total time.


"Seena"
15-12-9 reps for time:
...Alternating Pistols
...Ring Dips
Wear a 20/14# vest. Post time.


For Time:
...1800m Median Run


Deadlift
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Monday, January 16, 2017

2017-01-17 WOD

Here's Rod in the classic CrossFit recovery position after some sled work! Might we see some more victims from tomorrow's sleds?


Wonder Woman Cycle Week 5

"Ajax" [RX]
9-15-21-27 reps for time of:
...Abmat Situp
...Push Press (95/65#)
Time cap of 10 minutes. Post time.


"Tigra" [RX]
4 Rounds:
...50' Rope Sled Pull (80/60#)
...200m Sprint
*Post slowest round to WT. Rest as needed, but time is capped at 20 minutes!


COMPETITORS

"Ajax" [Comp]
9-15-21-27 reps for time of:
...GHD Sit Up
...HSPU
Post time.


"Katar"
12-10-8 reps for time of:
...Bar Muscle Up
...Kettlebell Snatch (70/53#) - Switch hands halfway each round
Post time.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8/6 calorie Row SPRINT
...10 unbroken C2B pull ups
*Post total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).


"Tigra" [Comp]
5 Rounds:
...50' Rope Sled Pull (80/60#)
...100m Sled Drag (80/60#)
*Post slowest round in WT. Rest as needed, but time is capped at 20 minutes!


Overhead Squat
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Sunday, January 15, 2017

2017-01-16 WOD

Here are some pictures from our 2016 Black Friday Holiday WOD that I forgot to post!


Wonder Woman Cycle Week 5

Agility Ladder Work:
...Spend 10 minutes working on agility ladder drills


Snatch Cycling Progression
...Build to a daily max power snatch (8 min cap)
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpees
...10 Unbroken T&G Power Snatch (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the hang.


COMPETITORS

Agility Ladder Work:
...Spend 10 minutes working on agility ladder drills


Snatch Cycling Progression
...Build to a daily max power snatch (8 min cap)
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpees
...10 Unbroken T&G Power Snatch (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the hang.


"Blockbuster"
For time:
...21 Squat Cleans (135/95#)
...18 Calorie Bike
...15 Squat Cleans (155/105#)
...12 Calorie Bike
...9 Squat Cleans (185/125#)
...6 Calorie Bike
...3 Squat Cleans (225/155#)
Rest 3 minutes
...21 Cal SkiErg
...18 D-Ball cleans (70/50#)
...15 Cal SkiErg
...12 D-Ball cleans (100/70#)
...9 Cal SkiErg
...6 D-Ball cleans (150/100#)
...3 Cal SkiErg
Post total time.


"Agamemnon"
9-15-21-27-21-15-9 reps for time of:
...Row (Calorie)
...Air Squats
...Rest 1 Minute
Post time.


Push Press
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.

Thursday, January 12, 2017

2017-01-13 WOD




Wonder Woman Cycle Week 4

CrossFit Open WOD 12.3
AMRAP in 18 min of:
...15 Box Jumps (24/20") -- NO step ups!
...12 S2OH (115/75#)
...9 Toes to Bar
*Masters (55+): 20" Box, 95/55#, step ups are allowed.
Post rounds/reps.


C&J Ladder:
Every 90 seconds until failure:
...1 Clean and Jerk
*Start at 75% of 1RM and add 10# each round.


COMPETITORS

CrossFit Open WOD 12.3
AMRAP in 18 min of:
...15 Box Jumps (24/20") -- NO step ups!
...12 S2OH (115/75#)
...9 Toes to Bar
*Masters (55+): 20" Box, 95/55#, step ups are allowed.
Post rounds/reps.


C&J Ladder:
Every 90 seconds until failure:
...1 Clean & Jerk
*Start at 75% of 1RM and add 10# each round.


"Charon"
For Time:
...100 Slam Balls (30/20#)
*E2MOM 10 Wall Balls (30/20#)


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie AAB SPRINT
...10 Unbroken Thrusters (50% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


Back Squat
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.

Wednesday, January 11, 2017

2017-01-12 WOD

There is an "Odin" in the DC Universe, but he's not nearly as important or bad-ass as the Odin in Marvel's Universe (and the Marvel movies). So even though this is the Wonder Woman Cycle, I'm using a sweet picture from Marvel of Thor getting his butt handed to him by his dad. I think that's an accurate depiction of how you'll feel after the workout named after him.


Wonder Woman Cycle Week 4

"Odin" [RX]
10 Rounds:
...15 Double Unders
...5 Deadlifts (135/95#)
...10 Air Squats
...3 Power Clean (135/95#)
...5 Push Ups
...1 Squat Snatch (135/95#)
Time Cap of 30 Minutes.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) and that you do these WODs on Saturday:

"Odin" [Comp]
10 Rounds:
...21 Double Unders
...5 Deadlifts (185/125#)
...15 Air Squats
...3 Power Clean (185/125#)
...9 Push Ups
...1 Squat Snatch (185/125#)
Time Cap of 30 Minutes


"Nuclear"
3 Rounds:
...15 Kettlebell Swings (2x 53/35#)
...100' Farmer Carry Lunge (2x 53/35#)
Post time.


4 Rounds:
...450m Median Run (60/40#)
...Rest 1 minute
For time.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie Row SPRINT
...10 unbroken HSPU
*Post total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).


Barbell Row
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load.