Monday, April 23, 2018

2018-04-24 WOD

War Machine, a derivative character similar to Iron Man but using a more physical style in both armored combat and payload, choosing weapons like gattling guns and rocket launchers vs the energy-based weapons employed by Tony Stark. Here's a workout named after War Machine!


Hulk Cycle Week 4

Power Clean
...4x3 (75%+ of 1RM PC)
*Start at 75% and increase weight each set.



"War Machine" [Rx]
AMRAP 15
...200m Run
...18 Toes to Bar
...200m Run
...12 Deadlifts (185/125#)
...200m Run
...6 Cleans (185/125#)
Record rounds/reps.



COMPETITORS

Power Clean
...4x3 (75%+ of 1RM PC)
*Start at 75% and increase weight each set (5-10#).



"War Machine" [Comp]
AMRAP 15
...200m Run
...18 Toes to Bar
...200m Run
...12 Deadlifts (225/145#)
...200m Run
...6 Cleans (225/145#)
Record rounds/reps.



Box Squat
...1x3 70% of 1RM BS
...1x3 80%
...2x3 90%
...2x3 95%
...2x3 100%
...2x3 90%
Record heaviest load.



Strongman
3 Sets:
...Squat Walk Out @ 100% of 1RM Back Squat (gearless)
*Hold for 8-10sec. Rest as needed between sets



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

Sunday, April 22, 2018

2018-04-23 WOD


One of our classic Hulk Cycle benchmarks, "Lou" named after Lou Ferrigno, the original actor for the Hulk without the aid of computer graphics! Here's a picture from the original TV series showing the Hulk and Thor teaming up for an episode!



Hulk Cycle Week 4

10RM Back Squat #3
...10RM Back Squat
...2x10 (90% of 10RM)
Record heaviest load.



"Lou" [RX]
21-15-9 reps for time:
...50' Bear Crawl
...Chest To Bar Pull Ups
...50' Bear Crawl
...Wall Balls (20/14#)
Time cap of 15 minutes. Record time.



COMPETITORS

10RM Back Squat #3
...10RM
...2x10 (90% of 10RM)
Record heaviest load.



"Lou" [Comp]
21-15-9 reps for time:
...25' Handstand Walk
...Chest To Bar Pull Ups
...25' Handstand Walk
...Wall Balls (30/20#)
Time cap of 15 minutes. Record time.



Bodybuilding
Upper Body Focus
4 sets
...5 Barbell Bench Press 2320
...10 Parallete Liftover (over medball)
...Rest 2 min

4 giant sets
...5 Gymnastics Complex (1 Strict Pull Up + 1 Strict Toes to Bar)
...10 Incline KB Prone Row
...6 Single Arm Turkish KB Sit Up Right
...6 Single Arm Turkish KB Sit Up Left
...Rest 1 min



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

Thursday, April 19, 2018

2018-04-20 WOD

Hulk Cycle Week 3

Bodybuilding 201809 [RX]
E2MOM10
Complex
...5 1 Arm Dumbbell Hang Clean (50/35#)
...5 1 Arm DB Push Press (50/35#)
...5 1 Arm DB Snatch (50/35#)
...25ft 1 Arm DB OH Lunge
*Complete both arms every 2 min



For Time:
3 Rounds:
...50 Double Unders
...25 Dumbbell Squats (50/35#x2)
Then,
...50 Double Unders
...25 Bar Muscle Ups
Time Cap of 11 minutes



COMPETITORS

Bodybuilding 201809 (comp)
E2MOM10
Complex
...5 1 Arm Kettlebell Hang Clean (53/35#)
...5 1 Arm KB Push Press
...5 1 Arm KB Snatch
...25ft 1 Arm KB OH Lunge
*Complete both arms every 2 min

3 sets
...10 Barbell Row on GHD
...10 Snatch Grip RDL
...Rest 2



For Time:
3 Rounds:
...50-75-100 Double Unders
...25 Dumbbell Squats (50/35#x2)
Then,
...125 Double Unders
...25 Bar Muscle Ups
Time Cap of 11 minutes



trongman 201806
EMOM 15
...Min 1: 3 Medball/Dball Toss (50/30#) for height
...Min 2: 25m Sled Push (135/95)
...Min 3: 30s Grip Hold AHAP - either Plate pinch grip OR Hex DB hold



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

Wednesday, April 18, 2018

2018-04-19 WOD

Here's another Hulk Smash-Up for you tomorrow!



Hulk Cycle Week 3

SMASH-UP #2
AMRAP in 4 minutes:
...DB Burpee Deadlifts (50/35#)
Rest 90 seconds, then 4 minutes to build to a heavy complex:
...1 Squat Clean + 1 Front Squat + 1 Split Jerk
Rest 90 seconds, then AMRAP in 4 minutes:
...HSPU (increase deficit by 2" every 10 reps)
Use 25# plates for the 2" deficit. Record weight PLUS total reps as your score.



COMPETITORS

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



10K Recovery Bike

Tuesday, April 17, 2018

2018-04-18 WOD

To be the Black Panther, you gotta be fast and strong! Stay unbroken and keep the intensity high on this one! It's only 12 minutes!



Hulk Cycle Week 3

"Black Panther" [Rx]
AMRAP in 12 minutes:
...200m Run
...8 S2OH (95/65#)
...8 Lateral Burpees Over the Bar
Record rounds/reps.



Bench Press
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2x3 85%
Record heaviest load.



COMPETITORS

"Black Panther" [Comp]
AMRAP in 12 minutes:
...200m Run
...8 Push Jerk (135/95#)
...8 Lateral Burpees Over the Bar
Record rounds/reps.



Bench Press
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2x3 85%
Record heaviest load.



Power Clean
...4x3 (75% of 1RM PC)
Record heaviest load.



Bodybuiding 201808
4 sets
...12 DB Front Rack Bro-Squats
...6 1 Arm DB Overhead Split Squat Right
......12 DB Front Rack Bro-Squats
...6 1 Arm DB Overhead Split Squat Left
...Rest 2 min

4 sets
...8 DB Bent Over Row
...5 Single Arm DB Tempo Front Squat (2510)
...Rest 1 min
*Switch FS arms each round

Monday, April 16, 2018

2018-04-17 WOD

A team WOD named after the most unlikely team of Marvel heroes formed from a group of outlaws! The movies seem to be coming together similar to the comics, in which the Guardians of the Galaxy team up with the Mighty Avengers to fight Thanos! So feel free to text your favorite workout partner and try to get them to come to the same class as you to tackle on this workout!



Hulk Cycle Week 3

Every 90 seconds until all sets are complete:
Muscle Snatch
...3x3 (90% of 3RM MS)
Power Snatch
...4x3 (75% of 1RM PS)
Record heaviest load.



"Guardians of the Galaxy"
With a partner, 16 RFT:
...15 Abmat Sit-Up
...10/8 Cal Bike
...3 Squat Snatch (135/95#)
Alternate partners each MOVEMENT. Time cap of 20 minutes. Record time.



COMPETITORS

Every 90 seconds until all sets are complete:
Muscle Snatch
...3x3 (90% of 3RM MS)
Power Snatch
...4x3 (75% of 1RM PS)
Record heaviest load.



"Guardians of the Galaxy"
With a partner, 16 RFT:
...15 Abmat Sit-Up
...10/8 Cal Bike
...3 Squat Snatch (135/95#)
Alternate partners each MOVEMENT. Time cap of 20 minutes. Record time.



Strongman 201805
3 Rounds NOT for time:
...50' Single arm DB OH Walk AHAP (1 arm down, 1 arm back)
...50' Zercher Carry (from the gound) AHAP
*Rest between rounds UP TO 3:00. Weight should be heavy enough that 1:00 rest won't be enough rest and 2:00 may MAY be enough after the first few rounds.



10 rounds
...50m (25m+25m) Reverse Sled Drag*
...Rest as needed
*Rounds 1-5 build up each round and maintain constant load for rounds 6-10.



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

Sunday, April 15, 2018

2018-04-16 WOD

Hulk Cycle Week 3

AMRAP in 20 minutes:
...15/12 Calories Row/Bike*
...15 Unbroken Wall Balls AHAP
...100m Unbroken Burden Run (bear hug grip) AHAP
*Alternate between rounds. Start heavy, and drop weight the following round if you break. Record rounds/reps and combined wall ball/burden run weight for lightest weight used.



COMPETITORS

10RM Back Squat #2
...10RM
...2x10 (90% of 10RM)
Record heaviest load.



AMRAP in 20 minutes:
...15/12 Calories Row/Bike*
...15 Unbroken Wall Balls AHAP
...100m Unbroken Burden Run (bear hug grip) AHAP
*Alternate between rounds. Start heavy, and drop weight the following round if you break. Record rounds/reps and combined wall ball/burden run weight for lightest weight used.



Body Building 201807
4 sets
...3 Eccentric Seated Snatch Grip Behind the Neck Strict Press (Start Overhead 5200)
...Rest 30 sec
...3 Ring Body Saw (3310)
...Rest 30 sec

4 sets
...6-8 Half Kneeling DB 1 Arm Arnold Press Right
...15 Plate Halos Right 35/25
...6-8 Half Kneeling DB 1 Arm Arnold Press Left
...15 Plate Halos Left 35/25
...Rest 1 min



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

Thursday, April 12, 2018

2018-04-13 WOD

Pick your girl for tomorrow! Either "Cindy" or "Betty", which is basically a Hulked up version of "Cindy"! And is also the name of Bruce Banner's love interest!



Hulk Cycle Week 2

"Cindy"
AMRAP in 20 minutes:
...5 Pull Ups
...10 Push Ups
...15 Air Squats
Record rounds/reps.



Push Press/Jerk* (optional)
...5RM
...2x5 (90% of 5RM)
*Choose push press or push jerk based on skill/strength level.
Record heaviest load.



COMPETITORS

"Betty"
AMRAP in 20 minutes:
...5 Pull Ups*
...10 HSPU*
...15 Back Squats (135/95#)
*Hardest unbroken combination. Combination of strict/kipping allowed. Record rounds/reps and difficulty in comments.



BTN Push Jerk
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Bodybuilding 201806
4 Sets
...10 Barbell Backwards Deficit Lunge Right (~50% BW)
...10 Barbell Backwards Deficit Lunge Left (~50% BW)
...Rest 1-2 min

4 rounds
...100m Sled Push at 40-50% BW
...Accumulate 1 min of Wall Sit
...Rest 1-2 min



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

Wednesday, April 11, 2018

2018-04-12 WOD

Hulk Cycle Week 2

AMRAP in 5 minutes of:
...Max Effort Bar Facing Burpees (Open standards)
Record reps.
Rest 2 minutes, then in 6 minutes establish:
...2RM Hang Squat Snatch
Record heaviest load
Rest 2 minutes, then 21-15-9 reps for time:
...Overhead Squats (115/75#)
...50' HSW (between rounds)
Record time.



COMPETITORS

RECOVERY
...5RM Front Squat
...2x5 (90% of 5RM)
Record heaviest load.



RECOVERY
...5k Run
*If you have a 20/14# vest wear it.

Tuesday, April 10, 2018

2018-04-11 WOD

Tomorrow's WOD is a classic Hulk Cycle workout, named after "Abomination", one of the Hulk's more formidable foes! He was created in April 1967 by Stan Lee and Gil Kane and was designed to be bigger and stronger than the Hulk and even defeated the Hulk in their first encounter! He is also the very FIRST villain in the current Marvel Cinematic Universe, since The Incredible Hulk (2008) was actually considered the first movie to kick-off the MCU, even though they had to change actors for Bruce Banner since Edward Norton "wanted more diversity" with his career, and did not want to be associated with only one character...



Hulk Cycle Week 2

Power Clean
...3x3 (75% of 1RM PC)
Record load.



"Abomination" [RX]
AMRAP in 8 minutes:
...2-3-4-5-etc. Bar Muscle-ups
...4-6-8-10-etc. Alternating Pistols*
*Scale to DB step ups
Record rounds/reps.



COMPETITORS

Power Clean
...3x3 (75% of 1RM PC)
Record load.



"Abomination" [Comp]
AMRAP in 8 minutes:
...2-3-4-5-etc. Ring Muscle-ups
...4-6-8-10-etc. Alternating Pistols
Record rounds/reps.



Bodybuilding 201805
4 Sets
...4 Concentric GHD Curls 500X
...8/side DB Single Leg RDL
...Rest 1 min

3 Sets
...20 Snatch Grip Shrug @65% of 1RM Power Snatch
...ME 45 Degree Isometric Pull Up
...10 "A-T-Y" on Iron Scap
...Rest 1 minute

3 Sets
...ME GHDSU Hold
...ME HSPU Hold
...30 seconds ME C2 Row
...Rest 1 minute



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

Monday, April 09, 2018

2018-04-10 WOD

Tomorrow's WOD is named after quite possibly one of the most powerful villains in the Marvel Universe, Doctor Doom! Check out how easily Doom turns the tables on the Hulk! Not only does Doom have armor that increases his strength and durability and shoots energy blasts, but according to Wikipedia, he possesses a genius intellect, mastery of the mystic arts (second only to Doctor Strange), AND "has the ability to use touchscreen devices even though he wears metal gauntlets all the time!" HAHA! Just be careful, any WOD named after Doctor Doom MUST be evil!


Hulk Cycle Week 2

Muscle Snatch
...3RM
Power Snatch
...3x3 (75% of 1RM PS)
Record heaviest load for the Muscle Snatch.



"Doctor Doom"
For time:
...50/40 cal Assault Bike
...30 Thrusters (115/75#)
Time cap of 8 minutes. Record time.



COMPETITORS

Muscle Snatch
...3RM
Power Snatch
...3x3 (75% of 1RM PS)
Record heaviest load for the Muscle Snatch.



"Doctor Doom"
For time:
...50/40 cal Assault Bike
...30 Thrusters (115/75#)
Time cap of 8 minutes. Record time.



In teams of 2, for time:
3 rounds:
...20/15 cal Row*
...OH Hold (155/105#)
then, 3 rounds:
...100m Sled Push/Pull** (155/105#)
...50 KB Swings (70/53#)
*Partner 1 cannot row unless Partner 2 has the bar locked out overhead. Both partners complete 3 rounds of rowing.
**One person pulling one person pushing at the same time.
Record total time.



Strict Press
...1x10 40%
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...2x3 82.5%
Record heaviest load.

Sunday, April 08, 2018

2018-04-09 WOD

This WOD is named after "Ant-Man", made famous by the Paul Rudd movie in 2015! I always thought Ant-Man (and his corresponding Giant-Man) were corny comic books. But the film adaptation was hilariously epic and one of my favorites from the MCU!



Hulk Cycle Week 2

10RM Back Squat #1
...10RM
...2x10 (90% of 10RM)
Record load.



"Ant-Man" [Rx]
21-15-9 reps for time:
...Deadlift (185/125#)
...Toes to Bar
Record time.



COMPETITORS

10RM Back Squat #1
...10RM
...2x10 (90% of 10RM)
Record load.



"Ant-Man" [Comp]
21-15-9
...Deadlift (225/155#)
...Toes to Bar
Record time.



Bodybuilding 201804
4 Sets
...20 Alternating DB Bench Press
...Rest 30s
...10 Deficit Plyo Push Up
...Rest 30s

3 Sets
...10 Strict Ring Dips
...ME Flutter Kick
...15 Woodchop with Wall Ball Right
...15 Woodchop with Wall Ball Left
...Rest 30s



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

Friday, April 06, 2018

2018-04-07 WOD

Here are some more supervillains, just in case you didn't do the "Supervillain" WOD on Thursday!


Hulk Cycle Week 1

COMPETITORS

"Supervillain"
Working for 90 sec, resting for 30 sec until 4 rounds are completed:
...15 Toes to Bar
...15 Alt Dumbbell Snatch (50/35#)
...25' Right Arm OH Lunge (50/35#)
...15 Alt Dumbbell Snatch (50/35#)
...25' Left Arm OH Lunge (50/35#)
Record time.


% Back Squat
...4x3 (85% of 1RM)
Record load.


Push Jerk
...1RM
Time cap of 15 minutes. NO GEAR (except tape/wraps).


Sumo Deadlift
...1x10 40%
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...2x3 82.5%
Record heaviest load.

Thursday, April 05, 2018

2018-04-06 WOD

So you wanna be a "superhero"? Show me that you're fast, strong, and gymnasty (such as in tomorrow's WOD), then we can talk...


Hulk Cycle Week 1

Power Clean
...1RM
Time cap of 15 minutes. NO GEAR (except tape/wraps). Record heaviest load.


"Superhero" [RX]
4 RFT:
...400m Run
...10 C&J (135/95#)
...5 Bar Muscle ups
Record time.


COMPETITORS

Power Clean
...1RM
Time cap of 15 minutes. NO GEAR (except tape/wraps). Record heaviest load.


"Superhero" [Comp]
4 RFT:
...400m Run
...10 C&J (155/105#)
...5 Ring Muscle Ups
Record time.


Bodybuilding 201803
3 sets
...10 Barbell Bulgarian Single Leg Deadlift (95/65#)
...3 Pause Front Squat 2820
...Rest 2 min
3 sets
...8 1 Arm Front Rack KB Lateral Lunge Right 50/35
...8 1 Arm Front Rack KB Lateral Lunge Left 50/35
...100m Backwards Sled Pull (80/60) *unbroken*
...Rest 2 min


Strongman 201802
3 Rounds:
...200m Back Rack Sandbag Carry (60/40#)
...200m KB Farmer Carry (70/53#)


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

Wednesday, April 04, 2018

2018-04-05 WOD

Since we have a WOD called "Superhero", we had to make one called "Supervillain"!


Hulk Cycle Week 1

"Supervillain"
Working for 90 sec, resting for 30 sec until 4 rounds are completed:
...15 Toes to Bar
...15 Alt Dumbbell Snatch (50/35#)
...25' Right Arm OH Lunge (50/35#)
...15 Alt Dumbbell Snatch (50/35#)
...25' Left Arm OH Lunge (50/35#)
Record time.


COMPETITORS

Front Squat
...1RM
Time cap of 18 minutes. NO GEAR (except tape/wraps). Record heaviest load.


Aerobic Recovery
20 Rounds:
...Row 30s for max cals
...Rest 30s
*Build in intensity over 5 sets. Repeat 4 times.

Tuesday, April 03, 2018

2018-04-04 WOD

Tomorrow we've got one of our Hulk Cycle favorites, Purple Pants! Remember guys, no lifters and no belts unless you've got a medical reason... with a doctor's note. ;-)


Hulk Cycle Week 1

Power Snatch
...1RM
Time cap of 15 mintues. NO GEAR (except tape/wraps). Record heaviest load.


"Purple Pants"
...50 Back Squats (95/65#)
...30 Front Squats (95/65#)
...20 Overhead Squats (95/65#)
*E2MOM 5 Power Snatch (95/65#). No equipment except for wraps, sleeves, and tape. Time cap of 13 minutes. Record time.


COMPETITORS

Power Snatch
...1RM
Time cap of 15 mintues. NO GEAR (except tape/wraps). Record heaviest load.


"Purple Pants" [Comp]
...50 Back Squats (115/75#)
...30 Front Squats (115/75#)
...20 Overhead Squats (115/75#)
*E2MOM 5 Power Snatch (115/75#). No equipment except for wraps, sleeves, and tape. Time cap of 13 minutes. Record time.


Bodybuilding 201802
3 Sets:
...10 Pull-ups (most difficult unbroken progression)
...12 Dumbbell 1 Arm Body Row
...Rest 1 minute
3 Sets:
...12 Sumo Stance Good Morning (75/55# recommended)
...12 Weighted GHD Sit Up to Parallel (30/20#)
...Rest 1 min
10-8-6-4 reps:
...DB Deadlift to Curl
...Weighted Sit Up


5 rounds for distance:
...45 second Bike Sprint
...Rest 90 seconds
Record total distance.

Monday, April 02, 2018

2018-04-03 WOD

Of course, we can't have the Hulk Cycle without having some bench press! Hulk smash bench!


Hulk Cycle Week 1

21-15-9 reps for time:
...Row (calories)
...Push Press (115/75#)
...Abmat Sit Up
Record time.


Bench Press
...1x10 40%
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...2x3 82.5%
Record heaviest load.


COMPETITORS

21-15-9 reps for time:
...Row
...Push Press (135/95#)
...GHD Sit Up
Record time.


Strongman 201801
4 Rounds AFAP:
...50' Rope Sled Pull*
...100m Front Sandbag Carry (150/100#)
...Rest 90s
*Increases each round: 135/95#, 155/105#, 185/130#, 205/145#


Bench Press
...1x10 40%
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...2x3 82.5%
Record heaviest load.


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

Sunday, April 01, 2018

2018-04-02 WOD


Here's the start of the new training year, the Hulk Cycle! After the metabolic conditioning and high heart rate lifting we've had to do in the Open, this is your chance to focus on getting STRONG! We'll still have the metcons and classic CrossFit WODs, but expect to see a bit more heavy lifting in class as opposed to extra accessory work. And remember, getting stronger won't just help you with a heavy barbell, but also for things like pull ups, muscle ups, and handstand push ups! So throw an extra scoop of protein powder in your shaker bottle and be prepared to hypertrophy like the Hulk!


Hulk Cycle Week 1

Back Squat
...1RM
Time cap of 18 minutes. NO GEAR (except tape/wraps).


For time:
...13-11-9-7-5-3-1 Deadlifts (225/155#)
...35 Double Unders
Time cap of 10 minutes. Record time.


COMPETITORS

Back Squat
...1RM
Time cap of 18 minutes. NO GEAR (except tape/wraps).


For time:
...13-11-9-7-5-3-1 Deadlifts (255/175#)
...35 Double Unders
Time cap of 10 minutes. Record time.


Bodybuilding 201801
4 Sets
...3 Strict HSPU 5500 (5 hold at top, 5 eccentric, 0 bottom, 0 concentric)
...12 Dumbbell Strict/Push Press (15-20% BW DB)
...1 min rest
*Scale HSPU to abmat or increase difficulty with deficit.


3 sets:
...50ft DB Overhead + Suitcase Carry Right Side (same DB from press)
...50ft DB Overhead + Suitcase Carry Left Side (same DB from press)
...30s Hollow Body Hold
...6 DB One Arm Overhead Sit Up Right (same DB from press)
...6 DB One Arm Overhead Sit Up Left (same DB from press)
...20 Woodchops with Crossover Symetry Band*
...1 minute rest


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

Thursday, March 29, 2018

2018-03-30 WOD


We've got "Amanda" tomorrow! Take a look at Rich Froning and Neal Maddox doing this WOD when it was introduced at the 2010 CrossFit Games! Interesting to see them doing singles on the muscle ups and snatches... Rich Froning getting no-repped on muscle ups, Neal Maddox with blonde hair kipping with his feet above the rings, and such a tiny Rogue rig for the Games!


Aquaman Cycle/Week

"Amanda"
9-7-5 reps for time:
...Ring Muscle Up
...Squat Snatch (135/95#)
Record time.


COMPETITORS

"Amanda .32"
11-9-7-5 for time:
...Ring Muscle Up
...Squat Snatch (135/95#)
Record time.


4 Sets NOT For Time:
...10 Wood Choppers (per side using XO Symmetry)
...20 Russian Twists (10/side)

Wednesday, March 28, 2018

2018-03-29 WOD

Remember kids, don't try this at home! He's a trained professional! LOL


Aquaman Cycle/Week

"Nautical Nancy"
5 RFT:
...400m Row
...15 OHS (95/65#)
Time cap of 20 minutes. Record time.


COMPETITORS

"Nordic Nancy"
5 RFT:
...400m SkiErg
...15 OHS (95/65#)
Record time.

Tuesday, March 27, 2018

2018-03-28 WOD

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Aquaman Cycle/Week

In Honor of "DT"
5 RFT of:
...12 Deadlift (155/105#)
...9 Hang Power Clean (155/105#)
...6 Push Jerk (155/105#)
Time cap of 15 minutes. Record time. Compare to 2016-06-21.


4 rounds NOT for time:
...100' Rope Sled Pull
...100' Bear Crawl Sled Pull

Monday, March 26, 2018

2018-03-27 WOD


Let's give it a shot! Competitors will use the same weights and box height as in Regionals, RX will be scaled down a bit.


Aquaman Cycle/Week

2017 Regionals Event #6-ish
For time:
...25/20 Calorie Bike
...20 Burpee Box Jump Overs (24/20")*
...10 Sandbag Cleans (100/70#)
*The hands may be used to get over the box, but the feet must travel over the box. Sandbag clean is over the shoulder.
Time cap of 8 minutes. Record time.


Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping Pull Ups
Record total strict reps (1 attempt per round). Finish the set kipping if necessary to get all 50 reps. Scale to bands or ring rows.


COMPETITORS

2017 Regionals Event #6
For time:
...30/25 Calorie Bike
...20 Burpee Box Jump Overs (30/24")
...10 Sandbag Cleans (150/100#)
Time cap of 8 minutes. Record time.
*Andrey Ganin: 2:54, Sara Sigmundsdottir: 3:26. This includes having to move the box down the floor every 4 reps and the sandbag every 2!


Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping Pull Ups
Record total strict reps (1 attempt per round). Finish the set kipping if necessary to get all 50 reps.


3 Sets NOT for Time:
...30 Twisting Med Ball Throws (15 per side)
...20 Windshield Wipers (10 per side)
...20 Palloff Press (10 per side)

Sunday, March 25, 2018

2018-03-26 WOD

We've always joked that the week after the CrossFit Open ends should be the Aquaman "Cycle" since he was always considered one of the least liked heroes (even The Big Bang Theory agrees) so he'd only get 1 week and then the Hulk Cycle would start... However, it seems one of the very few good things to come out of the "Justice League" movie is Jason Momoa as Aquaman! So here's a WOD named after the only person to successfully make Aquaman not suck!

Superman Cycle Week 6

Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Record total strict reps (1 attempt per round). Finish the set kipping if necessary to get all 50 reps. Scale to DB Strict/Push press.


"Momoa" [Rx]
21-18-15-12-9-6-3 reps for time:
...DB Snatch (50/35#)
...Abmat Sit Ups
Record time.


COMPETITORS

Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Record total strict reps (1 attempt per round). Finish the set kipping if necessary to get all 50 reps. Scale to DB Strict/Push press.


"Momoa" [Comp]
21-18-15-12-9-6-3 reps for time:
...DB Snatch (50/35#)
...GHD Sit Ups
Time cap of 13 minutes. Record time.

Thursday, March 22, 2018

2018-03-23 WOD

The community has spoken! 18.5 is... 11.6 / 12.5! Good luck on the final workout of the 2018 CrossFit Open!


Superman Cycle Week 5

CrossFit Open WOD 11.6 / 12.5 / 18.5
AMRAP in 7 minutes:
3-6-9-12-15-etc. reps of:
...Thrusters (100/65#)
...Chest to Bar Pull Ups
Post total reps.

Wednesday, March 21, 2018

2018-03-22 WOD


If 18.5 must be a repeat, and repeating previously repeated workouts was allowed, of all the final workouts of the Open, which one would you vote for? 11.6/12.5, 13.5, 14.5/16.5, 15.5, or 17.5?

And does anybody think he'll have a twisted option in there since he took that picture as a mirror reflection? What if 14.5/16.5 was an option but only in reverse order (3-6-9-12-15-18-21)? Or if 11.6/12.5 was in reverse order as well (basically the opposite rep scheme as above). Or yuck, 15.5 in reverse order?! 9-15-21-27 row calories and thrusters! NOOOOOOO!!!!!!!


Superman Cycle Week 5

Front Squat
...3x5 up to 75% of 1RM
...3x1 up to 90%
Record heaviest load.


3 RFT:
...14 Hang DB Clean and Jerks (7/side then switch, 1x 50/35# DB)
...28 Abmat Sit Ups
...56 Double Unders
Record time.

Tuesday, March 20, 2018

2018-03-21 WOD

Here's an interesting article from CrossFit HQ about the purpose of the dreaded HSPU line... It's titled "How to Cheat at HSPU" (https://games.crossfit.com/article/184-how-cheat-hspu/open)

I understand this is a different standard than what they use at Regionals and the Games (and I really thought it would change this year based on last year's hybrid standard), but read the article first then let us know what your thoughts are!

Superman Cycle Week 5

For time :
...800m Run
...30 Power Snatch (95/65#)
...600m Run
...20 Overhead Squat (115/75#)
...400m Run
...10 Squat Snatch (135/95#)
Time cap of 18 minutes. Record time.

Monday, March 19, 2018

2018-03-20 WOD

Superman Cycle Week 5

Bench Press:
...3 sets for Max Reps at 185/125#
...Rest 2 minutes between sets
Record total reps.


EMOM for 20 minutes:
...Odd: 10 Unbroken Wall Balls (20/14#)
...Even: 5 Burpees to 6" + 5 C2B*
*AFAP every round!
Record total reps. Perfect score = 200 reps.


COMPETITORS

Bench Press:
...3 sets for Max Reps at 185/125#
...Rest 2 minutes between sets
Record total reps.


EMOM for 20 minutes:
...Odd: 10 Unbroken Wall Balls (20/14#)
...Even: 5 Burpees to 6" + 5 C2B*
*AFAP every round!
Record total reps. Perfect score = 200 reps.


For time:
...500m Row
...Rest 2 minutes
...250m Row
...Rest 1 minute
...125m Row
...Rest 1 minute
...250m Row
...Rest 2 minutes
...500m Row
Record time.

Sunday, March 18, 2018

2018-03-19 WOD

Haven't seen this one in a few years... The Bear Complex for load! Here's some practice with those thrusters because you KNOW they are coming for 18.5!

Superman Cycle Week 5

Build to a heavy single in the Bear Complex:
...Power Clean + Front Squat + Push Press + Back Squat + Push Press
Record heaviest load.


In teams of 2, 10 RFT:
...200m Run
...10 Thrusters (115/75#)
*One partner works at a time, switch every round. Record time.


COMPETITORS

Build to a heavy single in the Bear Complex:
...Power Clean + Front Squat + Push Press + Back Squat + Push Press
Record heaviest load.


In teams of 2, 10 RFT:
...200m Run
...10 Thrusters (115/75#)
*One partner works at a time, switch every round. Record time.


Core Work:
3-4 Rounds NOT for TIme:
...20 second Hanging L-Sit into 5 L-Sit Pull Ups
...20 second Hip Ext Hold into 10 Hip Extensions (weighted)

Thursday, March 15, 2018

2018-03-16 WOD


Competitors, make sure you read ALL of the standards before doing it tomorrow or over the weekend! I still can't believe we have to mess with the HSPU line. After having the line AND the box last year, I was totally expecting them to get rid of the line and just do a box this year. At least the handstand walking standard we've been practicing all year is exactly what we were predicting it to be! Good luck!


Superman Cycle Week 4

CrossFit Open 18.4
For time:
21-15-9 reps:
...Deadlift (225/155#)
...HSPU
Then:
...21-15-9 Deadlift (315/205#)
...50' Handstand Walk (2x25', minimum 5' increments)
Time cap of 9 minutes. Record time or total reps.

Wednesday, March 14, 2018

2018-03-15 WOD

#18point4

A post shared by Dave Castro (@thedavecastro) on


What does it mean, Dave?!?!??!!?

Superman Cycle Week 4

Back Squat:
...3x5 up to 75% of 1RM
...3x1 up to 90%
Record heaviest load.


In teams of 2, for time:
...100m Rope Sled Pull (135/95#)*
...400m Sled Push/Sled Drag (135/95#)**
*One partner working at a time on the rope sled pull. Must complete full 100m in 50' increments.
**Both partners can work at the same time (one pushing while the other pulls).
Record time.


COMPETITORS

Back Squat:
...3x5 up to 75% of 1RM
...3x1 up to 90%
Record heaviest load.


In teams of 2, for time:
...100m Rope Sled Pull (135/95#)*
...400m Sled Push/Sled Drag (135/95#)**
*One partner working at a time on the rope sled pull. Must complete full 100m in 50' increments.
**Both partners can work at the same time (one pushing while the other pulls).
Record time.


4 Sets NOT For Time:
...6 Eccentric FOB Ring Body Row
...6 Strict Toes to Bar
...10 Eccentric Hip Extensions
*Lower with control for 3-5 sec on all movements.

Tuesday, March 13, 2018

2018-03-14 WOD

Superman Cycle Week 4

EMOM for 5 rounds:
...6 Front Squats (135/95#)
...3 Strict HSPU

Rest 1 Minute

EMOM for 5 rounds:
...3 Front Squats (155/105#)
...6 HSPU
Record total reps (perfect score = 90 reps).


"Pick Your Poison"
10 RFT:
...60 second Row
...Rest 30 seconds
...60 second Bike
...Rest 30 seconds
If you're feeling beat up, cruise this and use it as recovery. If you're feeling good, go hard! The goal either way is to be consistent with your pace on EVERY round. Record time.


COMPETITORS

EMOM for 5 rounds:
...6 Front Squats (155/105#)
...3 Strict HSPU

Rest 1 Minute

EMOM for 5 rounds:
...3 Front Squats (185/125#)
...6 HSPU
Record total reps (perfect score = 90 reps).


"Pick Your Poison"
10 RFT:
...60 second Row
...Rest 30 Seconds
...60 Second bike
...Rest 30 Seconds
If you're feeling beat up, cruise this and use it as recovery. If you're feeling good, go hard! The goal either way is to be consistent with your pace on EVERY round. Record time.


Mobility:
...XO Symmetry Recovery Series
...20 minutes of foam rolling.

2018-03-13 WOD

Superman Cycle Week 4

Every 90 seconds for 8 rounds:
...3 T&G Power Snatch
Start light (95/65#) and build in weight. This is about barbell cycling so keep things technical. Record heaviest load.


5 RFT:
...4 Chest to Bar Pull Up
...8 Box Jumps (24/20")
...12 Air Squats
Then,
...18/14 Calorie Bike Sprint
Time cap of 10 minutes. Record total time.


COMPETITORS

Every 90 seconds for 8 rounds:
...3 T&G Power Snatch
Start light (95/65#) and build in weight. This is about barbell cycling so keep things technical. Record heaviest load.


5 RFT:
...4 Chest to Bar Pull Up
...8 Box Jumps (24/20")
...12 Air Squats
Then,
...18/14 Calorie Bike Sprint
Time cap of 10 minutes. Record total time.


10 RFT:
...250m Row
...Rest 30 seconds
Record time.

Sunday, March 11, 2018

2018-03-12 WOD

Manolo and Abigail were our athletes of the week for 18.2/18.2a! Great job you guys! Keep up the good work and keep giving those workouts everything you got!

Superman Cycle Week 4

Deadlift:
...3x5 up to 75% of 1RM
...3x1 up to 90%
Record heaviest load.


In teams of 2, AMRAP in 14 minutes:
...35 Wall Balls (20/14#)
...35 GHDSU
...35 Push Ups
...35 Calorie Bike
Record rounds/reps.


COMPETITORS

Deadlift:
...3x5 up to 75% of 1RM
...3x1 up to 90%
Record heaviest load.


In teams of 2, AMRAP in 14 minutes:
...35 Wall Balls (30/20#)
...35 GHDSU
...35 Push Ups
...35 Calorie Bike
Record rounds/reps.


3 Sets NOT For Time:
...10 Right Leg DB Deficit Lunge*
...10 Left Leg DB Deficit Lunge
...10 DB Strict Press (per side with arms overhead)
*Hold dumbbells in both hands. Lunge by stepping forward onto a 45# plate to create a deficit.

Thursday, March 08, 2018

2018-03-09 WOD


Know the standards before you attempt it tomorrow! Read the whole thing, there are some differences in the official scorecard that are even different from the Judges Course!

Superman Cycle Week 3

CrossFit Open 18.3
2 RFT:
...100 Double Unders
...20 Overhead Squat (115/80#)
...100 Double Unders
...12 Ring Muscle Ups
...100 Double Unders
...20 DB Snatch (50/35#)
...100 Double Unders
...12 Bar Muscle Ups
Time cap of 14 minutes. Post time.

Wednesday, March 07, 2018

2018-03-08 or 2018-03-10 WOD

There's a good chance we won't see thrusters this weekend in the Open, so here's your chance to get some practice with them! Meanwhile, any new guesses for 18.3 based on Dave Castro's latest hint?

Superman Cycle Week 3

2 RFT:
...800m Run
...30 Thrusters (95/65#)
...25/20 Calorie Bike
Time cap of 17 minutes. Record time.


CrossOver Symmetry:
...Iron Scap Series


COMPETITORS

To have the best opportunities to make it past the Open and make it to the next level (whether that be Regionals or the Age Group Online Qualifiers), we suggest doing the Open WODs on Friday. This gives you the opportunity to redo the workout on Monday in the event you have a bad workout due to any number of reasons (such as a jump rope breaking in the middle of your WOD, video camera ran out of battery/storage, wardrobe malfunction, etc). If you have a good WOD, then accept your score and move on. Don't obsess over every Open workout and redo each one multiple times to improve by only 2 reps! If you want to try a completely different strategy on Monday, sure go for it! But don't just do the same thing and expect to do drastically better. So if you're doing the Open, we recommend taking a rest or recovery day tomorrow (maybe run or row a 5K at an easy pace), and if you do well during your Open WOD on Friday, then feel free to do these workouts on Saturday:


2 RFT:
...800m Run
...30 Thrusters (95/65#)
...25/20 Calorie Bike
Time cap of 17 minutes. Record time.


CrossOver Symmetry:
...Iron Scap Series


5 Sets:
...10 GHD Sit Ups
...5 Hip Extensions
...5 Glute Ham Raises
*Move immediately from one movement to the next. Try to stay unbroken on both, but keep the movement quality high.

Tuesday, March 06, 2018

2018-03-07 WOD


18.2 got CRAZY towards the end of that time cap! Chris, great job getting under it, but it looked like your shirt needed a little more chalk to grab onto that bar! I totally thought you had it! Everyone did a great job on that workout! Putting everything you got into the metcon, then everything you got into the lift!

Superman Cycle Week 3

Snatch Grip Push Press + OHS
...Build to a heavy 1 + 2
Record heaviest load.


27-21-15-9 reps for time:
...Row (Calories)
*5 D-Ball-Over-Shoulder after each round (100/70#). Record time.


COMPETITORS

Snatch Grip Push Press + OHS
...Build to a heavy 1 + 2
Record heaviest load.


27-21-15-9 reps for time:
...Row (Calories)
*5 D-Ball Over Shoulder after each round (150/100#). Record time.

Monday, March 05, 2018

2018-03-06 WOD

Great DB squat, Jamie! Those squats and burpees burned, just like Castro said!


Superman Cycle Week 3

4 rounds:
...Min 1: 100m Sled Drag AFAP (80/60#)
...Min 2: 45 Double Unders
...Min 3: 10 Pistol Squats
...Min 4: Max Bike Calories in 45 seconds
...Min 5: 4 Bar Muscle Up
Record total reps of double unders, pistols, bike calories, and BMU.


COMPETITORS

4 rounds:
...Min 1: 100m Sled Drag AFAP (80/60#)
...Min 2: 45 Double Unders
...Min 3: 10 Pistol Squats
...Min 4: Max Bike Calories in 45 seconds
...Min 5: 4 Bar Muscle Up
Record total reps of double unders, pistols, bike calories, and BMU.


AMRAP in 7 minutes:
3-6-9-12-15-etc. reps of:
...SkiErg
...SDHP (95/65#)
Record rounds/reps.


5 rounds NOT for time:
...1 Turkish Get Up/Arm
...3 Bottoms Up Kettlebell Press (per side)
...5 Kettlebell Bent Over Row (per side)
*Slow and controlled. Focus on moving the weight correctly, not just loading up weight.

Sunday, March 04, 2018

2018-03-05 WOD


Considering what we've seen for the first two workouts of the 2018 Open, we're guessing that 18.3 will be a repeat of 15.3 (AMRAP in 14 minutes of 7 RMU, 50 WB, 100 DU). Even if that isn't the repeat workout this year, we think we might go back to ring muscle ups anyway since the last two years we've only had bar muscle ups in the Open. So take a look at this video from Dusty Hyland (owner of Dogtown CrossFit), and try working on some of these drills this week! He also goes over some mobility to prepare for any workout with ring muscle ups, so you might want to write that down and save it for later!


Superman Cycle Week 3

Every 2 minutes for 6 rounds:
...1 Front Squat + 2 Push Jerks (building)
Record heaviest load.


5 RFT:
...9 Deadlift (115/75#)
...9 Push Press (115/75#)
...Rest 1 minute
Record time.


COMPETITORS

Every 2 minutes for 6 rounds:
...1 Front Squat + 2 Push Jerks (building)
Record heaviest load.


5 RFT:
...9 Deadlift (135/95#)
...9 Push Press (135/95#)
...Rest 1 minute
Record time.


Muscle Up Skill Work
3 Rounds NOT for Time:
...3 Kipping Swings
...3 Muscle Up Transitions (feet on ground)
...3 Ring Muscle Ups
Break between movements. Use the kipping swings and transitions to break down and improve your technique.

Friday, March 02, 2018

2018-03-02 WOD



Superman Cycle Week 2

CrossFit Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time:
...DB Squats (2x50/35#)
...Bar-facing Burpees
Then, in the remaining time:
...1RM Clean
Time cap of 12 minutes. Record time and heaviest load.

Wednesday, February 28, 2018

2018-03-01 WOD

#18point2

A post shared by Dave Castro (@thedavecastro) on


What will 18.2 be?


Superman Cycle Week 2

3 RFT:
...15 GHD Sit Ups
...15 HSPU
Record time.


4 Sets NOT for time:
...12 Unbroken KB Swings (building)
...30 Second Hollow Hold
...8 Seated Box Jumps (step down)
...8 RDL (building)
*Rest ~30 sec between movements and ~60 sec between rounds.


COMPETITORS

3 RFT:
...15 GHD Sit Ups
...15 HSPU
Record time.


4 Sets NOT for time:
...12 Unbroken KB Swings (building)
...30 Second Hollow Hold
...8 Seated Box Jumps (step down)
...8 RDL (building)
*Rest ~30 sec between movements and ~60 sec between rounds.


Every 2 minutes for 10 rounds:
...3-position snatch (top down)
Record loads.

Tuesday, February 27, 2018

2018-02-28 WOD

Superman Cycle Week 2

Every 2 minutes for 6 rounds:
...2 Power Snatch
Start around 60% and build to no more than 85% of 1RM snatch. Record heaviest load.


AMRAP in 9 minutes:
...100' (4x25') Shuttle Run
...100' (4x25') Burden Run (20/14#)
...10 Wall Balls (20/14#)
Both hands must touch on the opposite side of the line for the shuttle run. Ball must touch on burden run. Record rounds/reps.


COMPETITORS

Every 2 minutes for 6 rounds:
...2 Power Snatch
Start around 60% and build to no more than 80% of 1RM snatch. Record heaviest load.


AMRAP in 9 minutes:
...100' (4x25') Shuttle Run
...100' (4x25') Burden Run (20/14#)
...10 Wall Balls (20/14#)
Both hands must touch on the opposite side of the line for the shuttle run. Ball must touch on burden run. Record rounds/reps.


Recovery Bike:
...15 minutes at a conversational pace + 15 minutes of mobility.

Monday, February 26, 2018

2018-02-27 WOD

Superman Cycle Week 2

HS Walk Practice
6 rounds:
...Max unbroken HS Walk (up to 25')
...Rest 60 seconds
Record total feet (5' increments). If you cannot HSW, scale to static handstand holds against the wall.


3x AMRAP in 3 minutes:
...12/9 calorie Bike
...9 Chest to Bar Pull Ups/3 Bar Muscle Ups
...6 Squat Cleans (145/95#)
Rest 3 minutes between AMRAPs, starting where you left off each time. Alternate between C2B and BMU every round. Record total rounds/reps.


COMPETITORS

HS Walk Practice
6 rounds:
...Max unbroken HS Walk (up to 25')
...Rest 60 seconds
Record total feet (5' increments).


3x AMRAP in 3 minutes:
...12/9 calorie Bike
...9 Chest to Bar Pull Ups/3 Bar Muscle Ups
...6 Squat Cleans (185/125#)
Rest 3 minutes between AMRAPs, starting where you left off each time. Alternate between C2B and BMU every round. Record total rounds/reps.


6 Rounds:
...5 Calorie Bike Easy
...5 Calorie Bike Moderate
...5 Calorie Bike AHAP
Use RPMs to gauge difficulty and try to stay consistent. Record total time. Note average RPMs at each level in comments.

Sunday, February 25, 2018

2018-02-26 WOD


If you're not doing/redoing 18.1 tomorrow, don't forget your jump rope for the first WOD! Also, I don't recall the entire story (the link doesn't work anymore when CrossFit completely redesigned their website), but the second WOD for tomorrow is in honor of "Jeremy" who was a boy that drowned in his family's backyard pool. Because of that, CrossFit has donated tons of money over the years to Infant Swim Rescue, which is a program that teaches babies as young as 6 months old to survive in the water!

Superman Cycle Week 2

For total reps:
...Tabata Jump Rope (20 sec work, 10 sec rest)
Record total reps. Double unders are Rx+1!


In Honor of "Jeremy"
21-15-9 reps for time:
...Overhead Squat (95/65#)
...Burpees
Record time.


COMPETITORS

For total reps:
...Tabata Jump Rope (20 sec work, 10 sec rest)
Record total reps. Double unders are Rx+1!


In Honor of "Jeremy"
21-15-9 reps for time:
...Overhead Squat (95/65#)
...Burpees
Record time.


Every 90 seconds for 5 rounds:
...5 Touch-and-go Deadlifts (245/165#)
...7 Box Jump Over (24/20")
Record total reps.

Friday, February 23, 2018

2018-02-23 WOD



Check out the full movement standards here and on the official scorecard!

Superman Cycle Week 1

CrossFit Open 18.1
AMRAP in 20 minutes:
...8 Toes to Bar
...10 DB Hang Clean and Jerks (50/35#, 5 per arm, then switch)
...14/12 cal Row
Record rounds/reps (and total reps for official score).

Wednesday, February 21, 2018

2018-02-22 WOD

Superman Cycle Week 1

In teams of 2, for time:
...100 KB Swings (53/35#)
...200' Sled Drag (indoor, AHAP)
...100 GHD Sit Ups
...200' Rope Sled Pull (indoor, AHAP)
Non-working partner must hold 2x50/35# DB. Record time.


3-4 Sets NOT For Time:
...6 Half Kneeling DB Press (per side)*
...8 reps of 1 Plyo Push Up + 2 Scapular Push Ups
...6 Tempo Ring Dips (3 seconds down, explode up)
...30 Second Wall Sit
*Slow and controlled. Opposite leg forward. Partial lunge (knee off ground).


COMPETITORS

To have the best opportunities to make it past the Open and make it to the next level (whether that be Regionals or the Age Group Online Qualifiers), we suggest doing the Open WODs on Friday. This gives you the opportunity to redo the workout on Monday in the event you have a bad workout due to any number of reasons (such as a jump rope breaking in the middle of your WOD, video camera ran out of battery/storage, wardrobe malfunction, etc). If you have a good WOD, then accept your score and move on. Don't obsess over every Open workout and redo each one multiple times to improve by only 2 reps! If you want to try a completely different strategy on Monday, sure go for it! But don't just do the same thing and expect to do drastically better. So if you're doing the Open, we recommend taking a rest or recovery day tomorrow, and if you do well during your Open WOD on Friday, then feel free to do these workouts on Saturday:

In teams of 2, for time:
...100 KB Swings (53/35#)
...200' Sled Drag (indoor, AHAP)
...100 GHD Sit Ups
...200' Rope Sled Pull (indoor, AHAP)
Non-working partner must hold 2x50/35# DB. Record time.


"Death by Bike + 50% Death"
EMOM until Failure:
...5/4 calorie bike (add 5/4 calories per round)
Upon failure, rest 2 minutes, then:
...Bike for 50% of the above total calories completed
*Record total time and calories. Don't game this! Go for it every round.


3-4 Sets NOT For Time:
...6 Half Kneeling Bottoms Up KB Press (per side)*
...8 rep of 1 Plyo Push Up + 2 Scapular Push Ups
...6 Tempo Ring Dips (3 seconds down, explode up)
...30 Second 1-leg Wall Sit
*Opposite leg forward. Partial lunge (knee off ground).

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.

Sunday, February 11, 2018

2018-02-12 WOD


Wonder Woman Cycle Week 10

Deadlift
...Build to a Heavy Single
Record heaviest load.


4 RFT:
...12 Bar Facing Burpees
...6 Deadlift (185/125#)
...3 Squat Cleans (185/125#)
Record time.


COMPETITORS

Deadlift
...Build to a Heavy Single
Record heaviest load.


4 RFT:
...12 Bar Facing Burpees
...6 Deadlift (225/155#)
...3 Squat Cleans (225/155#)
Record time.


4 RFT:
...9 Push Press (135/95#)
...6 D-Ball Over Shoulder (100/70#)
...3 Ring Muscle Up
...Rest 60 seconds
Record time.


Running Intervals
5 Rounds:
...Run 60 seconds at a moderate pace
...Run 30 seconds at a fast pace
...Run 60 seconds at a moderate pace
...Run 30 seconds at fastest pace
...Walk 60 seconds


3 Sets NOT For Time:
...3 Barbell Bench Press w/ 5 Sec Isometric Hold (~70% of 1 RM)
...ME Plyo Push Up to 45 lb Plate (once you stop, you're done)
3 Sets
...20 Alternating 1 Arm KB Strict Press
...3 Strict Handstand Push Up w/ 5 Sec Eccentric Load

Thursday, February 08, 2018

2018-02-09 WOD

Wonder Woman Cycle Week 9

Back Squat:
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


AMRAP in 15 minutes:
...10 Abmat Sit Ups
...10 Push Ups
...1 Rope Climb
Record rounds/reps.


COMPETITORS

Back Squat:
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


Muscle up Tempo Skill Work
...3x5 Tempo Strict Ring Thing Muscle Up
...3x5 Tempo False Grip Ring Body Row (Feet on Box)
...3x5 Tempo Strict Ring Dip
*5 sec up, 5 sec down on each movement.


AMRAP in 15 minutes:
...10 Abmat Sit Ups
...10 Push Ups
...1 Rope Climb
Record rounds/reps.


For time:
...1600m Run
...4 D-Ball to Shoulder (100/70#)
...1200m Run
...8 D-Ball to Shoulder (100/70#)
...800m Run
...12 D-Ball to Shoulder (100/70#)
...400m Run
...16 D-Ball to Shoulder (100/70#)
Record time.

Wednesday, February 07, 2018

2018-02-08 WOD

Wonder Woman Cycle Week 9

Clean and Jerk
...Build to a Heavy Single
Record heaviest load.


AMRAP in 15 minutes:
...25' Right Arm Overhead Walking Lunge (50/35#)
...8 DB-facing burpees
...25' Left Arm Overhead Walking Lunge (50/35#)
...8 Chest to Bar Pull Ups
Record rounds/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:

Clean and Jerk
...Build to a Heavy Single
Record heaviest load.


Strongman
For time:
...100m Sprint
...50m Sandbag Sprint (70/50#)
...50m Sandbag Sprint (100/70#)
...50m Sandbag Sprint (150/100#)
...100 Sprint
...50m Sandbag Sprint (150/100#)
...50m Sandbag Sprint (100/70#)
...50m Sandbag Sprint (70/50#)
...100m Sprint
*Use a 50m course and start with all three sandbags behind the line. Run 100m, then transfer all three sandbags to the other end of the course one at a time. Run 100m, then transfer them back one at a time. Run 100m one last time. Record time.


AMRAP in 15 minutes:
...25' Right Arm Overhead Walking Lunge (50/35#)
...8 DB-facing burpees
...25' Left Arm Overhead Walking Lunge (50/35#)
...4 Bar Muscle Ups
Record rounds/reps.


5 Sets NOT for Time:
...5 Low Hang Snatch High Pull
...5 Pendlay Row
...5 Strict Toes to Bar

Tuesday, February 06, 2018

2018-02-07 WOD


Different skill work for your snatches tomorrow! Make it look JUST like how it's demonstrated in the video! Bonus points if you can copy his haircut and beard too!


Wonder Woman Cycle Week 9

No Hook No Foot Snatch:
...5x2 at 80% of 1RM Snatch
Record heaviest load.


3 RFT:
...15 Overhead Squat (95/65#)
...15 Burpees over Bar
...15 Toes to Bar
...15 Kettlebell Swing (53/35#)
Time cap of 14 minutes. Record time.


COMPETITORS

No Hook No Foot Snatch:
...5x2 at 80% of 1RM Snatch
Record heaviest load.


3 RFT:
...15 Overhead Squat (135/95#)
...15 Burpees over Bar
...15 Toes to Bar
...15 Kettlebell Swing (70/53#)
Time cap of 14 minutes. Record time.


3 Sets
...15 Second Contralateral Ring Row Hold Left
...15 Second Contralateral Ring Row Hold Right
...ME Hanging L-Hold
...ME Hanging h-Hold


HS Walk Practice
6 Rounds:
...Max effort freestanding HS hold
...Rest 30 seconds (between attempts)
Post total time after 6 rounds. If you can't do freestanding, 3 rounds held against a wall.

Monday, February 05, 2018

2018-02-06 WOD

Wonder Woman Cycle Week 9

Push Press
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


With a partner, 20 RFT:
...10/8 Calorie Row
...25 Double Unders
Switch partners every round. Only one partner working at a time. Record time. Time cap of 20 minutes.


COMPETITORS

Push Press
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


With a partner, 20 RFT:
...10/8 Calorie Row
...25 Double Unders
Switch partners every round. Only one partner working at a time. Record time. Time cap of 20 minutes.


3 Sets
...15 Banded Behind the Neck Strict Press (65# rec)
...10 Ring Row with Elevated Feet


3 Sets
...10 Sigle-arm DB Bench Press
...10 Weighted Strict Ring Dip


5 RFT:
...20 Calorie Bike
...7 Front Squat (185/125#)
...Rest 2 minutes
Record time.

Sunday, February 04, 2018

2018-02-05 WOD

Wonder Woman Cycle Week 9

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


12-9-6-3 reps for time:
...Snatch (95/65#)
...Box Jumps (24/20")
...Pull Up
Record time.


COMPETITORS

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


Strongman
3 rounds:
...Max Neutral Grip Axel Bar Deadlift Hold (225/155#)
...15/12 cal SkiErg
...25m Sled Push Sprint (Bodyweight)
...Rest 90 seconds
*No rest between movements. Record total deadlift hold time.


12-9-6-3 reps for time:
...Snatch (115/75#)
...Box Jumps (24/20")
...Pull Up
Record time.


For the burn:
...5x10 Barbell Row
*Same weight across. Goal is to go 50/50 reps.

Thursday, February 01, 2018

2018-02-02 WOD

Wonder Woman Cycle Week 8

Power C&J
EMOM for 10 minutes:
...1 Power C&J (80-85%)
Record heaviest load.


"Just Go"
For time:
...100m Sled Sprint (80/60#)
...15 D-Ball (100/70#)
...20 Chest to Bar Pull Ups
...25 Calorie Row
Record time.


COMPETITORS

Power C&J
EMOM for 10 minutes:
...1 Power C&J (80-85%)
Record heaviest load.


5 Sets
...20 GHD Parallel Sit Ups
...20 Woodchop with 20/14# Wall Ball


For fun:
...Run 5:00 minutes at a conversational pace
Then
4 rounds
...1:00 Run Fast Pace (80% intensity)
...0:30 Recovery Jog
...0:30 Fastest Pace (95% intensity)
...1:00 Recovery Jog
Then
...Run 5:00 minutes at a conversational pace
Record fun.


"Just Go"
For time:
...100m Sled Sprint (80/60#)
...15 D-Ball (100/70#)
...20 Chest to Bar Pull Ups
...25 Calorie Row
Record time.

Wednesday, January 31, 2018

2018-02-01 WOD

Wonder Woman Cycle Week 8

For time:
...800m Run
Then, 4 rounds:
...24 Sit Ups
...20 Wall Ball (20/14#)
...16 DB Snatch (50/35#)
Then:
...800m Run
Record time.


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:

Deadlift
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


3 Sets (not for time)
...15 KB Curl to Press
...12 KB Front Rack Reverse Lunge
...9 Paused KB Front Squat


For time:
...800m Run
Then, 5 rounds:
...24 Sit Ups
...20 Wall Ball (20/14#)
...16 DB Snatch (50/35#)
Then:
...800m Run
Record time.

Tuesday, January 30, 2018

2018-01-31 WOD

Here's a repeat WOD from last year's Wonder Woman Cycle! HIPPOLYTA! The mother of Princess Diana! Make sure to look up your old scores from 2/16/2017 so you know what to beat!

Wonder Woman Cycle Week 8

"Hippolyta" [RX]
...27 Lateral Burpees
...27 Deadlifts (135/85#)
...21 Lateral Burpees
...21 Front Squats (135/85#)
...15 Lateral Burpees
...15 Shoulder to Overhead (135/85#)
...9 Lateral Burpees
...9 Thrusters (135/85#)
RX+1 = 165/115#
Time Cap of 15 Minutes. Record time. Compare to 2/16/2017.


COMPETITORS

Back Squat:
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


BB
5 Sets NOT for Time:
...4/4 Bench press (Narrow/Wide Grip)
...4/4 Pull Ups (Narrow/Wide Grip)
...12 Stand Up Sit Ups


"Hippolyta" [Comp]
...27 Lateral Burpees
...27 Deadlifts (185/125#)
...21 Lateral Burpees
...21 Front Squats (185/125#)
...15 Lateral Burpees
...15 Shoulder to Overhead (185/125#)
...9 Lateral Burpees
...9 Thrusters (185/125#)
RX+1 = 225/145#
Record time. Compare to 2/16/2017.


Skill - Double Unders
"Flight Simulator"
...5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 UNBROKEN Double Unders
*Only do this if you were successful with "Flight School." Each set must be done unbroken to maintain RX. If you fail a set more than 2x move on. Rest as needed between rounds. Hard cap of 10 minutes.

Monday, January 29, 2018

2018-01-30 WOD



Since we're building up to a single heavy snatch tomorrow, I thought I'd share my 240# snatch PR video from the Weightlifting Workshop by 2015 National Champion Anthony Pomponio from a few weeks ago!

If you were at the Workshop, try to implement all the things Pomp taught us over the weekend! Some of the more helpful cues for me were gripping the ground with your toes, keeping your balance in the middle of your foot (not the heels), and engaging the lats to keep the barbell close!

Wonder Woman Cycle Week 8

Snatch
...Build to a Heavy Single
Record heaviest load.


AMRAP in 7 minutes of:
...20 Double Unders
...1-2-3-4-5-6-etc of HSPU
Record rounds/reps.


COMPETITORS

Snatch
...Build to a Heavy Single
Record heaviest load.


AMRAP in 7 minutes of:
...20 Unbroken Double Unders
...1-2-3-4-5-6-etc of Strict HSPU
Record rounds/reps.


Strongman/Odd-object Work
...Accumulate 5:00 of sandbag front hold (150/100#)
*Every break, do 50' bearcrawl sled drag (95/65#) + 50' right arm KB farmer carry + 50' left arm KB farmer carry (70/53#)


Skill - Muscle Ups
3x5 Muscle Up Transition (no dip)
3x5 Strict False Grip Ring Pull Up
3x5 Strict Ring Dip

Sunday, January 28, 2018

2018-01-29 WOD

Wonder Woman Cycle Week 8

Every 3 minutes for 6 rounds:
...4 C&J (135/95#)*
...10 Toes to Bar
...12/10 cal Bike
*Add 1 rep each round. Record total reps. Perfect score is 171/159 reps.


COMPETITORS

Push Press
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


3 sets
...7 Behind the Neck Strict Press
...5 Behind the Neck Push Press
...3 Behind the Neck Push Jerk
...1 Behind the Neck Split Jerk


3 sets
...10 Alternating DB Incline Press
...10 Strict Ring Row (hardest unbroken progression)
...10 DB row (per side)


Every 3 Minutes for 6 Rounds:
...4 C&J (185/125#)*
...10 Toes to Bar
...12/10 Calorie Bike
*Add 1 rep each round. Record total reps. Perfect score is 171/159 reps.


8 RFT:
...50m Sprint
...50m Backwards Sprint
...Rest 30 seconds
Record time.

Thursday, January 25, 2018

2018-01-26 WOD

Wonder Woman Cycle Week 7

AMRAP in 12 minutes:
...50 Double Unders
...20 Kettlebell Swing (53/35#)
...20 GHD Sit Ups
Rest 2 minutes, then for time:
...50 Deadlifts (225/155#)
Record rounds/reps and time.


4 rounds NOT for time:
...10 Seated Alternating DB Strict Press*
...10 Bulgarian Split Squats
...10 Alternating Bicep Curls
*Switch arms at the top, so you are always holding one of the DBs overhead.


COMPETITORS

AMRAP in 12 minutes:
...50 Double Unders
...20 Kettlebell Swing (70/53#)
...20 GHD Sit Ups
Rest 2 minutes, then for time:
...50 Deadlifts (255/175#)
Record rounds/reps and time.


4 rounds NOT for time:
...10 Seated Alternating DB Strict Press*
...10 Bulgarian Split Squats
...10 Alternating Bicep Curls
*Switch arms at the top, so you are always holding one of the DBs overhead.


Working for 60 seconds, resting for 30 seconds:
...125 Calorie Row/Bike/Ski
*Switch apparatus each round until the total reps have been completed. Record total time.


TFX TAPER:
1. Snatch 3x1 at 50% of max

2. Assault Bike Tabata (10-20), 90% effort

3. 20-30 minutes of mobility

4. 15 minutes of meditation/visualization*
*Practice this at home about 30 minutes before bed. Find a quiet place free from distractions. Focus first on clearing your mind, then on seeing yourself complete each event. Visualize it as though you were actually going through it. Maintain a positive focus and frame of mind.

Wednesday, January 24, 2018

2018-01-25 or 2018-01-27 WOD


Here's an old video of Josh Bridges doing 11.6 way back in the day! He ended up taking second in the Open back in 2011 (also second place at the Games, behind Froning), but the story is that Dan Bailey did 11.6 three times to beat Bridges on the overall score in the Open by one point! Craziness! Josh Bridges' top score back in 2011 of 169 reps was NOT beaten in 2012 either (Bridges took that year off for knee surgery).


Wonder Woman Cycle Week 7

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


Core Work
4 rounds as a buy-in:
...20 Second Hollow Hold
...10 Seconds Rest
...20 Second Superman Hold
...10 Seconds Rest
Rest 2 minutes, then 3 RFT:
...15 GHD Hip Extensions
...15 Stand Up Sit-Ups (10# medball)
Record time.


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:

C&J Complex
3-Position Clean + Jerk
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
*3 position = 1 clean at power position, 1 clean at knee, 1 clean below knee (not the ground). Finish with 1 jerk. Record heaviest load.



4 rounds as a buy-in:
...20 Second Hollow Hold
...10 Seconds Rest
...20 Second Superman Hold
...10 Seconds Rest
Rest 2 minutes, then 3 RFT:
...15 Stand Up Sit-Ups (10# medball)
...15 GHD Hip Extensions
Record time.


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


Skill - HS Walking
...Max Effort Static Hold (2x3' Box)
...Rest 30 seconds
...Max effort HS Walk
...Rest 1 minute
*Repeat until you've accumulated at least 1 minute of static hold and 150' of walking.


TFX TAPER:
1. 20-30 Minutes of LISS (bike or row)

2. 20-30 minutes of mobility

3. 15 minutes of meditation/visualization*
*Practice this at home about 30 minutes before bed. Find a quiet place free from distractions. Focus first on clearing your mind, then on seeing yourself complete each event. Visualize it as though you were actually going through it. Maintain a positive focus and frame of mind.

2018-01-24 WOD

Wonder Woman Cycle Week 7

3 RFT:
...20 cal Row
...5 Squat Snatch (135/95#)
...20 HSPU
...5 Squat Snatch (135/95#)
...20 Toes to Bar
...5 Squat Snatch (135/95#)
...20 Box Jump (24/20")
Time cap of 30 minutes. Record time.


COMPETITORS

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


3 RFT:
...25 cal Row
...5 Squat Snatch (135/95#)
...25 HSPU
...5 Squat Snatch (135/95#)
...25 Toes to Bar
...5 Squat Snatch (135/95#)
...25 Box Jump (24/20")
Time cap of 30 minutes. Record time.


AMRAP in 3 minutes:
...12 Sandbag Deadlifts (100/70#)
...25' Sandbag Carry
Rest 1 minute, then:
AMRAP in 3 Minutes:
...9 Sandbag to Shoulder (100/70#)
...25' Sandbag Carry
Rest 1 minute, then:
AMRAP in 3 Minutes:
...6 Sandbag G2OH (100/70#)
...25' Sandbag Carry
*GO FAST AND HARD! Record rounds/reps.


TFX TAPER:
1. Power C&J 4x1 up to 80%

2. 5 Rounds:
...10/8 cal Bike
...8 Pull Ups
...8 Wall Balls (30/20#)
...Rest 60 seconds

3. Skill Work
...Spend 10 minutes working on a weakness. Keep this light, low intensity, and technique focused to encourage recovery.