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.