Tuesday, May 22, 2018

2018-05-23 WOD


We've got a simplified version of Regionals Event #3 tomorrow! No obstacles on the HSW! But since we've simplified the HSW, we're adding an extra one in there (at Regionals, after the 54 pistols, they would cross the finish line). If you wanna Rx+1 it, feel free to make your own obstacles (like the Regionals version), just make sure you know how to bail without getting hurt if you're on top of some steps or a ramp!



Hulk Cycle Week 8

CrossFit 2018 Regionals Event #3-ish
3 Rounds:
...9 Ring Muscle Ups
...25' Handstand Walk
...36/45/54 Pistol Squats
...25' Handstand Walk
Time cap of 13 minutes. Record time.



NOT For Time at 90% effort:
...1600m Recovery Run
Wear a 20/14# vest if you have it. Find a comfortable pace you can maintain for the entire run.



COMPETITORS

CrossFit 2018 Regionals Event #3-ish
3 Rounds:
...9 Ring Muscle Ups
...25' Handstand Walk
...36/45/54 Pistol Squats
...25' Handstand Walk
Time cap of 13 minutes. Record time.



Strongman
In teams of 2, 3 Rounds EACH:
...20/15 Cal Row while Partner holds 2x53/35# Kettlebell Overhead
...10 D-Ball Cleans (100/70#) while partner holds 2x53/35# kettlebell in farmers carry.
Both partners complete the row, then the D-Ball. You can only work while your partner is holding the KB.



Power Clean
...EMOM8 (82.5% of 1RM PC)
Clean Pull
...4x6 (90% of 1RM Clean)
Record load.



NOT For Time at 90% effort:
...1600m Recovery Run
Wear a 20/14# vest if you have it. Find a comfortable pace you can maintain for the entire run.



Bodybuilding, Total Body Focus
5 Sets
...5 Barbell Row
...15 Barbell Shrug
...Rest 90-120s

3 Sets
...10 Chin Up
...10 Plank Plate Shuffle
...Rest 30s
...3 3-Postion Snatch Grip Deadlift @80% 1RM Snatch
...5 GHD Back Extension
...Rest 60s

Monday, May 21, 2018

2018-05-22 WOD

Hulk Cycle Week 8

In Teams of 2, 10 Rounds EACH:
...15/12 Calorie Bike/Row
...10-9-8-7-6-5-4-3-2-1 Overhead Squat (115/75#)
Both partners may work at the same time. Alternate bike/row each complete round. Record time.



COMPETITORS

Power Snatch
...EMOM8 (82.5% of 1RM)
Record load.



Snatch Push Press
...5RM, 2x5 (90% of 5RM)
Record load.



In Teams of 2, 10 Rounds EACH:
...15/12 Calorie Bike/Row
...10-9-8-7-6-5-4-3-2-1 Overhead Squat (135/95#)
Both partners may work at the same time. Alternate bike/row each complete round. Record time.



Strongman
In teams of 2, 4 Rounds EACH:
...50' Sandbag Carry (150/100#)
...50' Sprint
...50' Sandbag Carry (100/70#)
...50' Sprint
...50' Seated Rope Sled Pull (255/180#)
Start with the rope coiled on the sled. Carry both sandbags (one at a time) 50' and sprint back. Extend the rope towards the sandbags and use them to anchor your feet for the rope sled pull. Your partner may help situate the bags for you, but nothing else. Record time.



Bench Press
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...1x3 90%
...1x3 92.5%
Record load.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, May 20, 2018

2018-05-21 WOD


Here's a classic CrossFit benchmark for tomorrow to help you get ready for "Murph" on Memorial Day! Check out this old school video of Pat Barber doing "Barbara" from 2011! He used a rolled up towel in place of an Abmat (we used rolled up yoga mats when I started teaching CrossFit at Anytime Fitness 7 years ago). And check out his transition from the pull ups to the push ups in the first round! And before CrossFit had its own shoe, everyone wore Converse back in the day!



Hulk Cycle Week 8

"Barbara"
5 rounds, each for time of:
....Pull ups, 20 reps
....Push ups, 30 reps
....Sit ups, 40 reps
....Air squats, 50 reps
Rest three minutes between each round. Time cap of 40 minutes. Post total time (including rest) & individual round times in the comments. Compare time to 2014-09-12 and 2014-04-08!



COMPETITORS

"Barbara"
5 rounds, each for time of:
....Pull ups, 20 reps
....Push ups, 30 reps
....Sit ups, 40 reps
....Air squats, 50 reps
Rest three minutes between each round. Time cap of 40 minutes. Post total time (including rest) & individual round times in the comments.



5RM Back Squat #2
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Bodybuilding, Upper Body Focus
4 Sets
...12 DB Bench Press
...ME L Hang
...Rest 2 min

3 Sets
...3 Tempo Hand Stand Push Up (3013)
...50m 90 Degree Bottom Up KB Carry
...30s Hollow Hold
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)



3 Rounds, with a 20/14# vest:
...800m Run
...Rest 2 min
Record time.

Thursday, May 17, 2018

2018-05-18 WOD

Hulk Cycle Week 7

With a partner, 3 RFT:
...1200m Row
...115 Air Squats
...35 HSPU
Time cap of 30 minutes. Record time.



COMPETITORS

% Back Squat
...5x5 at 90% of 5RM
Record load.



With a partner and wearing 20/14# vests, 3 RFT:
...1200m Row
...115 Air Squats
...35 HSPU
Time cap of 30 minutes. Record time.



Bodybuilding, Upper Body Focus
4 sets
...3 Tempo DB Strict Press (1230)
...20 Second Weighted* Hollow Body Hold
...Rest 2 min
*DB or slam ball in hands

4 sets
...6 Half Kneeling DB Curl to Press Right
...6 Half Kneeling DB Curl to Press Left
...10 Strict Ring Dip
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

2018-05-17 WOD

Hulk Cycle Week 7

Single Dumbbell "DT"
5 Rounds:
...12 Right Arm Dumbbell Deadlift (50/35#)
...9 Right Arm DB Hang Cleans
...6 Right Arm DB S2OH
...12 Left Arm Dumbbell Deadlift (50/35#)
...9 Left Arm DB Hang Cleans
...6 Left Arm DB S2OH
Time cap of 15 minutes. Record time.



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.



COMPETITORS

Single Dumbbell "DT"
5 Rounds:
...12 Right Arm Single Leg Dumbbell Deadlift (50/35#)*
...9 Right Arm DB Hang Cleans
...6 Right Arm DB S2OH
...12 Left Arm Single Leg Dumbbell Deadlift (50/35#)*
...9 Left Arm DB Hang Cleans
...6 Left Arm DB S2OH
Time cap of 15 minutes. Record time.



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.

Tuesday, May 15, 2018

2018-05-16 WOD

We've got sprints tomorrow! I wanna see some photo-finishes tomorrow like this one from the 2012 CrossFit Games!



Hulk Cycle Week 7

8 Rounds:
...50m Sprint
Walk back to starting point between rounds. If you have a weight vest, wear it every other round. Record total of fastest time + slowest time, and then both individual times in comments.



For time:
...400m D-Ball Carry (100/70#)
...400m Farmer's Carry (2 x 53/35#)
...400m Overhead Carry (30/20#)
Partition distances as necessary. 100m run penalty every time you drop or change an implement. Time cap of 20 minutes.



COMPETITORS

8 Rounds:
...50m Sprint
Walk back to starting point between rounds. If you have a weight vest, wear it every other round. Record total of fastest time + slowest time, and then both individual times in comments.



For time:
...400m D-Ball Carry (100/70#)
...400m Farmer's Carry (2 x 53/35#)
...400m Overhead Carry (30/20#)
Partition distances as necessary. 100m run penalty every time you drop or change an implement. Time cap of 20 minutes.



Barbell Row
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2xME 50%

Monday, May 14, 2018

2018-05-15 WOD

Hulk Cycle Week 7

For time:
1 Round:
...12 Power Clean (155/105#)
...12 Pull Ups
2 Rounds:
...8 Front Squats
...8 Chest to Bar Pull Ups
3 Rounds:
...4 Squat Clean
...4 Bar Muscle Ups
Time cap of 13 minutes. Record time.



EMOM for 10 minutes:
...Odd: 15 Push Ups
...Even: 15 Weighted Sit Ups
Tabata scoring (lowest round of each movement) + Sit Up weight.



COMPETITORS

Power Clean
...EMOM8 (80% of 1RM PC)

Clean Pull
...4x4 (90% of 1RM Clean)

Push Jerk
...EMOM8 (80% of 1RM PJ)
Record loads for each lift.



For time:
1 Round:
...12 Power Clean (205/145#)
...12 Pull Ups
2 Rounds:
...8 Front Squats
...8 Chest to Bar Pull Ups
3 Rounds:
...4 Squat Clean
...4 Bar Muscle Ups
Time cap of 13 minutes. Record time.



EMOM for 10 minutes:
...Odd: 15 Push Ups
...Even: 15 Weighted Sit Ups*
*Hold a small dumbbell behind your head. Weight down your feet with a larger DB.
Record total reps + Sit Up weight.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)