Tuesday, February 20, 2018

2018-02-21 WOD

Hey everyone! Remember, the Open starts on Thursday and we will be doing 18.1 as the class WOD on Friday! And we have absolutely no clue what Dave Castro will announce, we're going to build up to a heavy-ish lift, then some moderate EMOM conditioning and skill work! If you are competing in the Open this year, remember that if you go too crazy on Wednesdays, you'll still be sore on Fridays!

Superman Cycle Week 1

Back Squat
...3x1 up to 90% of 1RM
Record heaviest load.


5 rounds:
...Min 1: 10/8 cal Row
...Min 2: 10 Burpees to 6" target
...Min 3: 25' Handstand Walk (5' = 1 rep)
Record total reps. Perfect score = 125/115 reps.


COMPETITORS

Back Squat
...3x1 up to 90% of 1RM
Record heaviest load.


5 rounds:
...Min 1: 10/8 cal Row
...Min 2: 10 Burpees to 6" target
...Min 3: 25' Handstand Walk (5' = 1 rep)
Record total reps. Perfect score = 125/115 reps.


For calories:
...Assault bike tabata (20 work, 10 rest)
...Rest 2 minutes
...Assaule bike tabata (10 work, 20 rest)
Record total calories.

Monday, February 19, 2018

2018-02-20 WOD

Superman Cycle Week 1

Snatch:
...Build up to a single at 90% of 1RM
Record heaviest load.


3 RFT:
...10 Deadlifts (225/155#)
...15 HSPU
...25 Wall Balls (20/14#)
...50 Double Unders
*Time cap of 14 minutes. Record time.


COMPETITORS

No Hook No Foot Snatch:
...Heavy Single*
...3x2 at 90% of heavy single
*Shoot for 85% of 1RM snatch.
Record heaviest load.


3 RFT:
...10 Deadlifts (225/155#)
...15 HSPU
...25 Wall Balls (20/14#)
...50 Double Unders
*Time cap of 14 minutes Record time.


5 RFT:
...10 Calorie SkiErg
...10 Chest to Bar Pull Ups
...Rest 1 minute
*Treat this like skill work. The SkiErg is intended to tire you out. Stay focused on maintaining technique while tired.

Sunday, February 18, 2018

2018-02-19 WOD


Welcome to the Superman Cycle! During this short 5 week cycle, our focus is going to be performing well in the CrossFit Open! You may be asking, "why is this the Superman Cycle?" Well, no one has the same "give me everything you've got, I can take it!" attitude that Superman embodies. So during the CrossFit Open, we want you to borrow Superman's attitude every week and don't stress about what Dave Castro might throw at us, because if you've been following our programming thus far, you'll be ready for anything! Let those Open announcements bounce off your chest like bullets on the big red "S" and tackle them knowing that you're more powerful than a locomotive and able to leap tall box jumps in a single bound!

Superman Cycle Week 1

AMRAP in 12 minutes:
...6 Clean (115/75#)
...9 Toes to Bar
...12 Box Jumps (24/20")
Then:
...5 minutes to establish 1RM Hang Cluster (Squat Clean Thruster)
Record rounds/reps and heaviest load.


(optional)
2 rounds for skill (NOT for time):
...10 T&G DB Snatch (50/35#)
...10 DB Power Clean (50/35#)
...10 DB Lunges (50/35#)
...10 DB Thrusters (50/35#)
This is technique work. Try to find the right hand off, and grip/foot position.


COMPETITORS

AMRAP in 12 minutes:
...6 Clean (145/100#)
...9 Toes to Bar
...12 Box Jumps (24/20")
Then:
...5 minutes to establish 1RM Hang Cluster (Squat Clean Thruster)
Record rounds/reps and heaviest load.


For time:
...30 cal Row
...Rest 1 minute
...25 cal Bike
...Rest 1 minute
...20 cal SkiErg
Record time.


Every 2 minutes for 6 rounds:
...3 Jerks (start at 75% and build)
Record heaviest load.


3 rounds for skill (NOT for time):
...10 T&G DB Snatches (50/35#)
...10 DB Thrusters (50/35#)
...10 DB Lunges (50/35#)
This is technique work. Try to find the right hand off, and grip/foot position.

Thursday, February 15, 2018

2018-02-16 WOD


Wonder Woman Cycle Week 10

In Teams of 2, for time:
...100/80 Calorie Row
...100 Wall Balls (30/20#)
...100 Burpees to 45# plate
...20 Ring Muscle Ups
One partner works at a time. Non-working partner must complete 1 rope climb before switching. Time cap of 20 minutes. Record time.


COMPETITORS

Complex: Snatch Grip Push Press + Overhead Squat
...4x2+1 at 90% of best snatch
Record heaviest load.


Snatch
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


In Teams of 2, for time:
...100/80 Calorie Row
...100 Wall Balls (30/20#)
...100 Burpees to 45# plate
...20 Ring Muscle Ups
One partner works at a time. Non-working partner must complete 1 rope climb before switching. Time cap of 20 minutes. Record time.


4 RFT:
...20 Calorie Bike
...10 DB Thruster (2x50/35#)
...5 Sandbag Over Shoulder (150/100#)
...Rest 60 seconds
Record time.

Wednesday, February 14, 2018

2018-02-15 WOD

Wonder Woman Cycle Week 10

Front Squat:
...Build to a Heavy Single
Record heaviest load.


Every 2 minutes for 10 rounds:
...10/8 Calorie Bike
...4 Hang Power Clean (115/75#)
...8 Jerks (115/75#)
Record total reps. Perfect score = 220/200 reps.


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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Front Squat:
...Build to a Heavy Single
Record heaviest load.


10 minutes of Pegboard practice!
-- OR --
Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken per grip):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet use band assistance, work up to 3x4, then start again at 2x3 with lighter band assistance.


AMRAP in 5 minutes:
...5 Deadlift (315/225#)
...5 Bar Muscle Up
...10 Calorie SkiErg
Record rounds/reps.


Every 2 minutes for 10 rounds:
...10 Calorie Row
...4 Hang Power Clean (155/105#)
...8 Jerks (155/105#)
Record total reps. Perfect score = 220 reps.

Tuesday, February 13, 2018

2018-02-14 WOD

Wonder Woman Cycle Week 10

"Hold On" [RX]
For time:
...30 Kettlebell Swings (53/35#)
...20 Toes to bar
...30 DB Snatch (50/35#)
Time cap of 7 minutes. Record time.


Push Press
...Build to a Heavy Single
Record heaviest load.


COMPETITORS

"Hold On" [Comp]
...30 Kettlebell Swings (70/53#)
...20 Toes to bar
...30 DB Snatch (70/50#)
Time cap of 7 minutes. Record time.


3 Rounds, working for 1:00, resting for 30 sec:
...Max Effort KB Snatch (53/35#) (switch every 5 reps)
...Max Effort Assault Bike (Calories)
...Max Effort GHD Sit Up
...Max Effort Double Under (one point for every 10 reps)
Record lowest round for each movement.


Push Press
...Build to a Heavy Single
Record heaviest load.


3 unbroken sets NOT for time:
...5 Strict Chest to Bar
...12 Barbell Pendlay Row


3 sets
...20 Snatch Grip Strict Press
...15 Lateral DB Raise

Monday, February 12, 2018

2018-02-13 WOD

Tomorrow's WOD is named after Cerberus, the three-headed dog that guards the Underworld and prevents souls from escaping! And look at that! Tomorrow's WOD has 3 parts to it as well! Just try to make it out alive!


Wonder Woman Cycle Week 10

"Cerberus"
For time:
...21 Thrusters (95/65#)
Then, 3 rounds:
...21-15- 9 HSPU
...15-15-15 Box Jump Overs (24/20")
... 9 -15-21 Pull Ups
Then:
...21 Thrusters (95/65#)
Record time.


COMPETITORS

Snatch Complex
Snatch Pull + Hang Snatch + Squat Snatch
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
Drop and reset for the final snatch. Record heaviest load.


"Cerberus"
For time:
...21 Thrusters (95/65#)
Then, 3 rounds:
...21-15- 9 HSPU
...15-15-15 Box Jump Overs (24/20")
... 9 -15-21 Pull Ups
Then:
...21 Thrusters (95/65#)
Record time.


For time:
...200 Double Unders
*Subtract 10 reps everytime you break. Record time. Compare to 2017-1-17.


Core Dynamic and Holds
...20-30 minutes of yoga/ROMwod/mobility. Focus on recovering from the day and opening up any trouble spots.