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.