I can;t think of a better way to finish a week than by hitting an 0700 Yoga class at the Community Commons (Bldg. 700).  Never done yoga?  This class is for you!  Got a friend who has never done yoga?  Bring them along! Click the big bird to go to the sign-up page.

Warmup:

200M Jog

10 Box Step Ups

10 Cossack Squats

10 Hollow Rocks

:30 jump rope

20 calf Pedals in Down Dog

5 Box Step Overs

10 Alt V-Ups

:30 Ski Erg

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups or Ring Rows, perform 3X5 Ring Rows

WOD:

4 Rounds, each for Time*:

10 Shuttle Runs

20 V-Ups

10 Dual DB Box Step Overs (50/35) (24”/20”) 

250/200M Ski Erg

8 Pull Ups

50 Double Unders

*Round starts every 12 Min. 

-One Shuttle run = 25’ down + 25’ back

Videos courtesy of Mayhem Athlete.

Now, there is no rule saying you have to carry the DBs as seen in the video on your shoulders.  If you are more comfortable keeping the in a farmers hold while performing box step overs, that’s fine.  Just make sure the DBs don’t rest on your legs or make contact with the box during the movement.

Scaling Options:

V-Ups -> alt 1-leg V-Ups -> Sit Ups

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Box height -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Double Unders -> 100 Single Unders

Cool Down:

Calf Pedal in down dog – 30 per leg (slow and controlled)

Kneeling Lat Stretch – 1 Min per side

Make sure you come out to the 1400 Yoga class at the Community Commons (Bldg 700) today!  Click on the above pic to go to the sign-up page.

Warmup:

250M Row

10 Alt Toe Touch in Down Dog

10 Huggers

3 Broad jumps

10 PVC Pass thrus

10 PVC Around the worlds

10 PVC Overhead Squats

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Behind the Neck Push Press (Snatch Grip), Overhead Squat

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting Overhead Squats this cycle.  Keep the core and shoulders engaged throughout the lift.  Do your best to keep a straight up-and-down line from shoulder to hip during the squat.

WOD:

Every Minute on the Minute for 15 Min:

3 Power Snatch (115/80)

7/5 Cal Row

Score = total successful rounds

Video courtesy of Marcus Filly.

While we want the Power Snatch to go pretty quickly, make sure to catch in the hip for a split second to allow you to set your back as you go down to touch & go the next rep.  Goal should be done no longer than 45 seconds per minute. Also, if you do not finish the work of a round within the given minute, when the clock hits zero for the next round, finish the round you are in and then rest until the top of the next minute to start that next round.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Barbell mash on quads* – 1 Min per side

Banded OH Med Ball Stretch** – 2 Min

Videos courtesy of Men’s Health and Barbell Shrugged, respectively.

Pic courtesy of The Department of Veteran Affairs.

The Combat PT Tent will be closed today in observance of Veterans Day

PROGRAMMING NOTE:  With today being one of ACC’s “Goal Days” the Combat PT Tent may or may not be opened, so to save any issues and do an early Hero WOD in line with Veteran’s Day tomorrow, today’s WOD can be done at the base track

Warmup:

400M jog

10 Air Squats

10 Alt Single-Leg Toe Touches

10 Elbow-to-Instep Stretch

10 Heal2Toe

100m high knees

100m butt kickers

WOD:

“Griff”

For Time:

Run 800m

Run 400m backward

Run 800m

Run 400m backward

Compare to 20250619

Pic courtesy of CrossFit HQ.

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

The “Griff” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, June 9, 2008

Cool Down:

Hurdler stretch – 1 Min per side

Calf Stretch in downward dog – 1 min per leg

Small change to the yoga schedule as the Community Commons (Bldg. 700).  Due to PT testing, weekly classes will not be Thursdays at 1400 and Friday at 0700.  Come out and support SSgt Jones and improve your mobility! Click on the above pic to go to the sign-up page.

Warmup:

10 Box Step ups

10 Hollow Rocks

10 Dead bugs

10 Spider-Man Lunge w/twist

10 Squat2Stand

10 Kickers per leg

5 Box Jumps

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Front Squat, Hang Squat Clean, Low Hang Squat Clean

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 sets @75%

%s Based on 29Jul 1RM

Video courtesy of Collin Meeves.

Second time hitting our clean complex this cycle.  An area I want to see focus on, early arm pulls.  I get it, everyone’s arms are different, and if there is a little bend during the initial pull from the ground and into the triple extension, I get it.  But what we should not be doing is pulling with the arm prior to full extension.  I want you to try to relax the arms as much as you can (don’t let go of the bar) when you raise, but think more about your chest coming up as the driving force to move the bar.  As the chest rises, so does the bar.

WOD:

15 Min AMRAP:

9 Dual DB Hang Squat Cleans (35/25)

12 Box Jumps (24”/20”)

15 Ab Mat Sit Ups

Video courtesy of CrossFit HQ.

Your body should be very well primed for the hang squat cleans after all the Clean work we just did.  The goal is to cycle through those 9 reps as close to unbroken as you can every round. That said, don’t red-line your heart rate trying to go unbroken.  If getting one or two strung together is out of the question, scale back the weight.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Ab mat sit ups -> feet anchored

Cool Down:

Cobra Pose – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

1:00 Ski Erg

Banded 7’s*

10 Bow2Bend

10 Thoracic High Fives

10 Scorpions

5 Hand-Release push ups

5 Dual DB (light) bench press

50’ Dual DB Farmer’s Walk

10 Scap Push-ups**

Barbell warmup – With an empty bar and hands right outside shoulders, perform 5 reps of: Strict Press, Dip/Drive, Push Press, Push Jerk

Videos courtesy of Mayhem Athlete and The Active Life, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down)

S/S/S:

Push Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Push Jerk this cycle.  Like last time, focus on pulling yourself down in the dip with control and tension, then EXPLODING upward and then PUNCHING under the bar as fast as you can.

WOD:

Every 4 Min for 16 Min, complete:

10 DB Bench Press (50/35)

100M Dual DB Farmer Walk (50/35)

Score = Slowest Round

Videos courtesy of Rogue Fitness.

We’ll mix up a good amount of pushing, grip fatigue, and core engagement in today’s WOD.  Be proficient in the bench press, but don’t sprint so fast through the reps that your shoulders are smoked prior to starting the farmer’s walk.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell forearm mash – 1 Min per side

Been a hell of a week, so give your body what it needs and hit Coach Haley’s yoga class at either 0700 or 1400 at the Community Commons (Bldg. 700) today! Click on the above pic for the sign up page.

Warmup:

2 Min Row

10 Back Roll to V-Sit

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

5 Min of Double Under Practice

WOD:

“The Ghost”

6 Rounds of:

1 minute of Rowing* (for Cals)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

Score=total reps + cals

Compare to 20251031

Video courtesy of CrossFit HQ.

In honor of Dia de Los Muertos last Sunday, figured it would be fitting to hit a WOD named “Ghost”, even if it is for someone that is still living.  This WOD is designed for fighter, Robert Guerrero.  In the vein of Fight Gone Bad, made to mimic a 6-round fight.  Point of the WOD, push hard at EVERY station.

Scaling Options:

Double Unders – NO SCALE

You read that correctly, no DU scale.  If you do not have DUs, then this will give you six 1-minute practice sessions.  I bet you you’ll get your first Double Under today!

Cool Down:

Calf Stretch – 2 Min per leg

Scorpion Pose hold (feel stretch in chest) – 1 Min per side

Warmup:

5 Shuttle Runs (jog)

Heel2Toe 25’

Walking Lunge 25’

10 Iron Cross

10 Scorpion

A-Skip* 30’

B-Skip* 30’

10 Hollow Rocks

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (start at mid-shin), banded deadlifts

Video courtesy of Runify

S/S/S:

Banded Deadlifts

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting our Banded Deadlift this cycle.  Hit these each time this cycle and your power coming off the ground in a traditional Deadlift is GOING to increase!

WOD:

15 Min AMRAP:

100m Run

10 Hang Power Cleans (95/65)

15 Ab Mat Sit Ups

Goal 8-10+ Rounds

Video courtesy of Kristi O’Connell.

Find a pace at the beginning that you can maintain throughout the 15 Minutes.

Scaling Options:

Run -> 125M Row

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Sit Ups -> Feet Anchored

Cool Down:

Iron Cross – 1 min per side

Cobra Pose – 2 Min

Warmup:

2X:

10 Walking Lunge steps

10 Cossack Squats

10 Spider-Man Lunge w/twist

10 Kneeling Lat Stretch

10 Ring Rows

Then…

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

On Rig – Perform 5 reps of:  Scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

S/S/S:

Every Minute On the Minute for 8 Min:

Odd Min – 6 Walking Lunge (bodyweight) + 6 Dual DB Walking Lunge (start light, climb in weight)

Even Min – 4 Beat Swings + 3 Kip Swings + 2 Kipping Pull Ups + 1 Chest2Bar Pull Up

Like last week, we’re going to take 8 minutes to work on continuing our pull up progression but also prepping our legs for the upcoming lunges in today’s WOD.

WOD:

3 Rounds:

100’ Dual DB Walking Lunge (50/35)

15 Pull Ups

Video courtesy of STYRK.

Avoid a forward lean when doing the walking lunge.  Make your goal to keep a straight up & down line from your hip to your shoulder throughout the lunge.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Couch Stretch – 2 min per leg

Kneeling Lat Stretch – 1 min per side

All that Halloween candy make you feeling sluggish?  Come out to Yoga in the Community Commons (Bldg. 700) on Thursday at 0700 or 1400 and let Coach Haley help get you straightened out!  Click on the above pic to go to the sign-up page.

Warmup:

1:00 Echo Bike

Spider-Man Lunge w/twist 30’

Heel2Toe 30’

10 PVC Pass Thrus

10 PVC Around-the-worlds

5 PVC Overhead Squats

5 PVC Drop Snatch

1:00 Ski Erg

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Low Hang Squat Snatch (right below knee), Snatch Pulls from mid shin, Squat Snatch from mid shin

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 4:00, do 3 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 set @75%

%s Based on 7 Oct 1RM

Video courtesy of Diablo CrossFit.

Our second time hitting our Clean Complex.  As mentioned before, the goal here is to first get the triple extension down in the Snatch Pull (PUSH the ground away!), then work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.

WOD:

EMOM 16:

Min 1 – 10/8 Cal Ski Erg

Min 2 – 150M Run

Min 3 – 10/8 Cal Echo Bike

Min 4 – Rest

Video courtesy of Misfit Athletics.

Make your goal to be done within 45 seconds each minute.

Scaling Options:

Run -> 200M Row

ELITE: 12/10 Cal Ski Erg, 12/10 Cal Echo Bike

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Banded OH Med Ball Stretch – 2 Min

Video courtesy of Barbell Shrugged