Make sure you give your body the recovery it needs after today’s work!  Hit SSgt Haley “MIST” Jones’ Yoga class at the Community Commons (Bldg 700, upstairs) at 0700 or 1400 today!

Warmup:

Banded 7s*

10 Thread the needle

10 Scorpions

10 Kneeling Lat stretch

High knees 30’

Butt kickers 30’

A-Skip** 30’

B-Skip** 30’

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, if doing muscle ups, one muscle up, if doing burpee to pull up, one burpee to pull up (jumping or kipping)

Videos courtesy of Mayhem Athlete and Runify, 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)

WOD 1:

For Time:

50 Push Ups

400M Run

35 Ring Dips

400M Run

20 Handstand Push Ups

-rest 5 min before WOD 2

WOD 2:

For Time:

35 Kipping or Butterfly Pull Ups

400M Run

20 Strict Pull Ups

400M Run

5 Ring or Bar Muscle Ups

Videos courtesy of CrossFit HQ.

Double WOD day for your Thursday!  Think of it as a bis and tris session with some running in between.  We begin in WOD 1 with a shoulder/tricep burner.  Once you finish, go right into a 5 min rest before jumping into WOD 2, which will move all that blood from your shoulder and triceps to your back and biceps.

Scaling Options:

Push-ups -> to bench

Ring dips -> box or bench dips

HSPUs -> Pike Push Ups off floor or box

Muscle Ups -> Burpee to pull up (jumping or kipping)

Pull ups -> Banded strict pull ups -> Buddha Pull ups -> Ring Rows

Run -> 500M row

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Doorway Stretch – 1 Min per side

Warmup:

1:00 Ski erg

10 Line-facing hops

5 Inchworm push ups

10 Banded Good mornings

10 Spider-Man Lunge w/twist

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Bow2Bends

Barbell warmup – With an empty bar, perform: 5 good mornings, 5 RDLs, 5 deadlifts, then 2 sets of 10 floor press

S/S/S:

Floor Press

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.

Last time hitting Floor Press this cycle before we re-test our 5X5.  This week’s focus is on muscular endurance. Set one should be a set where hitting that 10^th rep is an effort.  Make increases that will still allow you to hit all the reps each set.

WOD:

Every 3 Min for 18 Min:

5 Deadlifts (275/195)

7 Bar Facing Burpees

200/180M Ski Erg

-Score = slowest round

Time cap per round: 2:30

Video courtesy of Mayhem Athlete.

Ideally, each round should take no more than 2 minutes.  That said, not looking to go on a full-on sprint to get through.  Rather, make each movement as smooth as you can so the heart rate does not spike.

Scaling Options:

Bar weight -> 225/160 -> as needed (ELITE: 315/225)

Bar facing burpees -> burpee to bar step over

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

:30 Single Unders

10 Spider-Man Lunge

10 Calf Pedal in Down Dog

:30 high-jump single unders

10 Side Lunges

1:00 Echo Bike

:30 Double under attempts

10 Calf Pedal in Down Dog

WOD:

8 Rounds:

40 Double Unders

12/10 Cal Echo Bike

Video courtesy of MisFit Athletics.

While each piece of these rounds is relatively short, don’t take that as a cue to hit the sprint button.  Maintain a pace in round one that you can still do in round 8.

Scaling Options:

Dubs -> 20 per round -> 60 Single Unders

Cool Down:

Calf Pedal in Down Dog – 30 per side (slow and controlled)

Barbell mash on quads – 1 Min per side

Video courtesy of Men’s Health

Your weekly reminder that you NEED to hit SSgt Jones’ Yoga class this Thursday at either 0700 or 1400 at the Community Commons (Bldg 700) on the second floor.  Your body will thank you! Click on the above pic to go to the sign-up page.

Warmup:

1:00 Row

10 Inchworm 30’

Stiff-leg bear crawl 30’

Duck Walk 30’

Crab walk 30’

10 Alt shoulder taps in plank

1 Wall Walk

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, Squat Clean from below knee, Front Squat, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean Liftoff + Clean + Jerk

On a running clock…

0:00 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 2 sets @85%

%s Based on 29Jul 1RM

Video courtesy of Power Monkey Fitness.

Last time hitting our Clean Complex this cycle before our Oly re-test.  Remember to hold that tension in the 2-3 second pause in the liftoffs. With %s going up one more time, use the extra minute per round to your advantage.

WOD:

12 Min AMRAP:

3 Power Cleans (155/110)

1 Wall Walk

6 Power Cleans

2 Wall Walks

-Add 3 Power Cleans and 1 Wall Walk each Round

Video courtesy of CrossFit HQ.

Enjoy this ascending ladder AMRAP to kick off your week! For the Power Cleans today, your form should look exactly like it looked when you just did your squat cleans in the Strength piece.  The only difference is where you stop.  You just put on the brakes on the pull under the bar a bit sooner than you would on a squat clean.

Scaling Options:

Bar Weight -> 135/95 -> as needed (ELITE: 185/130)

Wall Walks -> to distance -> inchworm push up

Cool Down:

Banded Bully Stretch – 1 Min per side

90/90 rotation – 2 Min

Video courtesy of The Active Life.

Warmup:

200M Jog

10 Air Squats

10 Soldier Kicks

10 Cossack Squats

10 Alt Toe Touch

10 Pushup 2 Downward Dog

10 Kneeling Lat stretch

Barbell warmup – With an empty bar, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk

S/S/S:

EMOM 10:

Min 1 – 2 burpee/2 Thrusters

Min 2 – 2 burpees/2 Sumo Deadlift High Pulls (SDHP)

Min 3 – 2 burpees/2Push Jerks

Min 4 – 2 burpees/2 Overhead Squats (OHS)

Min 5 – 2 burpees/2 Front Sq

Do min 1-5 w/empty bar.  Add weight on min 6 for the rest of the minutes

WOD:

Pic courtesy of American Gold Mothers Inc.

“Air Force WOD”

For Time*:

20 Thrusters (95/65)

20 Sumo deadlift high pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squat (95/65)

*4 Burpees at the top of each minute, to include the start of the WOD

Compare to 20230918

Video courtesy of The CrossFit Games.

Since today is the Air Force’s birthday, we revisit a benchmark WOD that first made its appearance at the 2010 CrossFit Midwest Sectional event (Sectionals were the precursor to today’s CrossFit Open).  The key to the one is fast barbell cycling on the reps and getting fast burpees out of the way quickly to get back on your bar.

Scaling Options:

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

Cool Down:

Oly Wall Sit – 2 Min

Thread the Needle Hold – 1 Min per side

Don’t forget!  Yoga class Thursday at 0700 and 1400 at Bldg 700 (Community Commons).  Go get flexible!!!! Click on the above pic to go to the sign up page.

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

Bicep stretch on rig :30 per

10 Empty Bar good mornings

10 Sumo RDLs

5 Empty bar Sumo Deadlifts

5 Sumo Deadlift High Pulls

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of The Barbell Brigade.

Third time hitting our Sumo Deadlifts this cycle. We go back to 5 working sets, but reps drop to 3, so aim to make each set heavier than the %x% or 3X5 week.

WOD:

4 Rounds:

20/16 Cal Row

100’ Dual KB Farmer Walk (70/55)

Video courtesy of Train FTW.

Try to relax the arms as much as you can in the row so your grip is not shot when you start your farmer carry.

Scaling Options:

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Forearm barbell mash – 1 Min per side

Warmup:

Heal2Toe 30’

High Knees 30’

Butt Kickers 30’

A-Skip 30’ *

B-Skip 30’ *

10 Spider-Man lunge w/twist

10 Hollow Rocks

10 Alt V-Ups

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

Video courtesy of Runify

WOD:

For 4 Cycles:

AMRAP 5:

3 Shuttle Runs (50’)

10 Pull Ups

3 Shuttle Runs

10 V-Ups

-Rest 3 Min between cycles. Restart at the beginning of the AMRAP on each cycle.

Video courtesy of Mayhem Athlete.

Remember, one shuttle run is 25’ down, and 25’ back.

Scaling Options:

Shuttle Runs -> 10/8 Cal Ski Erg

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

V-Ups -> Alt V-Ups -> Sit Ups

Cool Down:

Kneeling Lat Stretch – 1 min per side

90/90 Stretch – 2 Min

Video courtesy of The Active Life

Warmup:

1:00 jump rope

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Scap Push Ups

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

1:00 Jump Rope

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, Hang Squat Snatch, Snatch Pulls from mid shin, Squat Snatch from mid shin

S/S/S:

2 Snatch Liftoffs + Snatch

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

%s Based on 29 Jul 1RM

Video courtesy of  Strong Bodies.

Third time hitting our Snatch complex.  %s climb again, so don’t lose focus!

WOD:

Every 3 Min for 5 Rounds, complete:

75 Double Unders

10 Plate (45/25) Walk Over Push-Up (per side)

Video courtesy of Chalk Fitness.

So, to clarify, on the plate step over push-ups, begin with your left hand on the plate, your right hand on the ground, then perform one push up, then walk the right hand onto the plate and your left hand off the plate, then do one push up.  That’s one rep.  Do a total of 10 of those reps.

Scaling Options:

Double Unders -> 50 -> 35 -> 100 Single Unders

Plate Height -> 25/10 -> Push-up + Shoulder tap (per side) -> Push Ups off bench or box

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Hope everyone survived either our 9/11 WOD or the 9/11 Tower Challenge.  IF you’re feeling beat up, join Haley “MIST” Jones at the Community Commons (Bldg. 700) at either 0700 or 1400 on Thursday for an amazing Yoga class!

Warmup:

10 Box step ups

10 Med ball deadlifts

10 Squat2Stand

10 Med ball Squats

10 Box Step ups

10 Med ball thrusters

5 Light DB box step ups

5 Wall Ball Shots

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

WOD:

AMRAP 30:

10 Wall Balls (20/14)

5 Single DB (35/25) Box Step Up (24”/20”)

20 Wall Balls

10 Single DB Box Step Ups

Etc…

Add 10 Wall Balls and 5 Box Step Ups every round

Pic courtesy of Mayhem Athlete.

With this ascending ladder AMRAP with wall balls and weighted box step ups, the goal should be to start at a moderate pace and work to maintain that pace as the reps increase each round.

Scaling Options:

Med Ball weight -> 14/10 -> as needed

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

Box height -> 20/16 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Pigeon Pose on box – 1 Min per side

Pic courtesy of Til Valhalla Project.

Today we dedicate this WOD to the memory of all those we lost on September 11th, 2001.

Warmup:

15 Cal Row

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

10 Cal Row

30 Double Unders

10 Push up to downward dog

Pull up warmup – 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

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean

WOD:

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″/24″)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175/125)

11 HSPUs

11 KB Swings (70 /53)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. 

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Scaling Options:

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> Buddha pull up -> ring row

HSPU -> Pike Push Ups (box or floor)

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying Toe2Rig -> V-Ups

Run -> 3 Mile Echo Bike

Bar weight -> as needed

Cool Down:

Roll out t-spine – 30 passes per side

Pigeon Pose on box – 2 min per side