WOD:

“Halloween Leg Hell”

Complete Twice:

1min Body Weight Front Squat

30 Sec Rest

1min Ball Slams 25/12

30 Sec Rest

1min Burpee Box Jumps 24/20

30 Sec Rest

score=total reps

Video courtesy of Reebok CrossFit One.  Quick tips on Slam Balls

Scaling Options:

Bar weight –> as needed

Slam Ball Weight ->  as needed

Box height -> 20/16

Cool Down:

Couch Stretch – 2 min per side

Banded Hamstring stretch 2 min per side

S/S/S:

3-Positon Clean (hang, right above knee, floor) + 1 Jerk

5×1 As Heavy As Possible

WOD:

15 min EMOM

Min 1 – 2 Rope Climbs

Min 2 – 5 Strict Handstand Push Ups

Min 3 – 10 Burpee over bar

video courtesy of NorCal CrossFit.  Time to take advantage of our new climbing rope!  Above, Jason Khalipa gives some good rope climbing tips.

For the WOD, there are three separate stations, so after you go through the third, the next minute you are back to the first one.  Total cycles through = 5.

Scaling Options:

Rope climbs -> rope walk

Strict HSPU -> Kipping -> Pike Push Up

Cool Down:

Forearm mash w/bar

Lacrosse ball mash on shoulders

S/S/S:

Overhead Squat

5×3

Increase weight ea set

Lower rep scheme this week, so aim for higher weight than what was used in the 3X5 week.  Yes, it is the same amount of reps, but time under tension is less, so push to go higher on weight.

WOD:

3 Rounds For Time:

15 Power Snatches (115/85)

70 Double Unders

Scaling Options:

Power Snatch -> 95/65 ->75/55

DUS -> 3:1 SU ratio

Cool Down:

Heel cord mash x 2 min per side

Back roll to v-sit x 20

WOD:

Part 1: 5 minute AMRAP

15 Cal Ski Erg

Max Reps – Air Squats

3 min Rest

Part 2: 5 minute AMRAP

15 cal Row

Max Reps KB Swing (53/35)

3 min Rest

Part 3: 5 minutes AMRAP

200m Run

Max Reps Wall Balls (20/14)

3 separate AMRAPs.  Add all 3 to get your score.  NOTE: the ski erg, rowing, and running are the cash ins.  After those, you go AMRAP on whatever the move in that particular AMRAP is.

Scaling Options:

Air Squats -> to target depth

KBS ->35/25

WB ->14/12

Cool Down:

Leg bleeds x2 min

Roll out t-spine

Banded OH stretch x 2 min per arm

WOD:

Gymnastic/Cardio Chipper:

1K Row

10 HSPU

20 Alt Pistols

30 Box Jumps 30/24

40 Double Unders

30 Ring Dips

20 Burpee to Kipping Pull Up

10 Ring Muscle Ups

800M Run

Gymnastic/mono structural chipper, so chip away at it!  Key is to not get overwhelmed.  Just focus on the current movement you are in.  Next thing you know, you’re done!

Scaling Options:

HSPU -> one additional ab mat under head -> pike push ups

Box Jump – 24/20

DU -> 2:1 SU ratio

Ring Dips -> stationary dip/dips off bench

Kipping pull up -> jumping pullup

Ring MUs – Bar MUS ->3 ring rows and 3 ring dips per MU

Cool Down:

Alternating calf stretch x 20 per leg

Couch stretch x2 min per leg

Roll out forearms

S/S/S:

Strict Press

5×3

Increase weight ea set

Lower rep scheme this week, so aim for higher weight than what was used in the 3X5 week.  Yes, it is the same amount of reps, but time under tension is less, so push to go higher on weight.

WOD:

pic courtesy of CrossFit HQ

“DT”

For Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk

RX weight 135/95

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 son T.J.

Scaling Options:

Bar weight – as needed

Cool Down:

Reverse hyperextensions

3×15 – add weight ea set (rest as needed)

Banded bully stretch x 2 min per side

WOD:

50 Shoulder Tap Buy-In

4 Rounds:

10 Burpee Box Jump Overs

20 Alternating Pistols

30 Toe2Bars

50 Shoulder Tap Cash-Out

Video courtesy of Paradiso CrossFit

Scaling Options:

Shoulder Taps -> 5 Wall Walks, as high as you can get

Pistols -> Banded Pistols

Toe2Bar -> Knee2Elbow ->Knee2Waist ->Laying Toe2Bar

Cool Down:

OH Banded stretch – 2 min per side

Couch Stretch – 2 min per side

S/S/S:

Overhead Squat

3×5

Increase weight ea set

WOD:

20-16-12-8-4-2 Cal Row

10-8-6-4-2-1 Front Squats (135/95)

So, you’ll start with a 20 cal row, then 10 Front Squats, then a 16 cal row, then 8 Front Squats, etc…

Scaling Options:

Front Squat -> weight as needed

Cool Down:

Couch stretch x 3 min per side

OH banded stretch x3 min per side

WOD:

20 Min AMRAP

10 Chest 2 Bar Pull Ups

15 Deadlifts (135/95)*

20 BF Sit-ups

*Add 20# to Deadlifts every round

Scaling Options:

C2B pull ups ->chin above ->ring rows

DLs – jump by either 5 or 10# per round

BF sit ups – feet anchored sit ups

Cool Down:

Hang from pull up bar – accumulate 2 min of hang time

Banded lat stretch x2 min per side

WOD:

“Running Elizabeth”

21-15-9*

Clean (135/95)

Ring Dips

*400M run after each round of dips

Little twist on a benchmark.  This WOD is normally a sprint. See if the running slows you down any.

Scaling Options:

Bar weight – as needed

Ring Dips -> Stationary dips -> dips off bench/boxes

Run ->500M row

Cool Down:

Slow 500M row

Tricep mash x1 min per side