Monthly Archives: January 2017

20170131

WOD:

Every 4 mins for 24 mins do:
Run, 200 m
20 Wall Balls, 20/14 lbs

So, at “Go!”, you will have until the 4 minute mark to get a 200M run and 20 Wall Balls done.  If you finish before the 4 minutes are up, that will be rest time.  At the 4 minute mark, start the next round of 200M run and 20 WBs.  Do this at the 0, 4, 8, 12, 16, and 20 minute mark.

Log your results to Beyond the Whiteboard.  Don’t have an account?  Email us and we’ll set you up.  It’s FREE!

 

 

Scaling Options:

Run –> 250M row

WB -> 14/12

 

Cool Down:

Downward dog to cobra x20

 

Calf stretch on rig x 1 min per side

20170130

S/S/S:

Clean Pulls

2×75%, 2×80%, 1X90%

 

Based off 1RM C&J from 19Jan

Video courtesy of Catalyst Athletics.  Set up like doing a clean, pull the bar from the ground all the way to mid thigh, then explosively extend the hips, and shrug at the top. Set %s off your 1RM Clean & Jerk from 19Jan2017.

WOD:

For Time:

21 Pull Ups

21 Hand Rel Push Ups

 

15 Chest 2 Bar Pull Ups

15 Burpees

 

9 Ring Muscle Ups

9 Burpee over Box Jump (24/20″)

 

Log your results to Beyond the Whiteboard.  Don’t have an account?  Email us and we’ll set you up.  It’s FREE!

 

Scaling Options:

Pull Ups ->Jumping Pull Ups* ->Ring Rows

Push Ups ->off bench

C2B -> Chin Above

Ring MU –> Jumping MUs ->MU transitions

BBJO – 20/16

 

Cool Down:

Door way stretch – 1 min per side

 

Roll out T-spine – 20 passes

20170127

S/S/S:

Overhead Squat:

5,5,3,3,2,1,1,1,1

Yes, only lifting today.  Focus on being successful in all reps.  Therefore, choose your weights wisely.  If you hit a PR, awesome!  If not, at least aim for no misses.  Little clip with some good tips from one of the CF great…

Video courtesy of CrossFit HQ.

 

Cool Down:

500M Ski erg, slow pace

 

Roll out what hurts

20170126

S/S/S:

10 Min of Skin the Cat Practice

Video courtesy of Mobility WOD.  K-Starr and Carl Paoli going over shoulder mobility and benefits of Skin the Cat.

WOD:

4 Rounds:

4 Min to do…

500M Row

Max Reps – Burpee Box Jump Overs(24”/20”)

 

Score = Total Burpee Box Jump Overs

 

Rest 4 min between round

Think of the row as a buy-in.  Also, hips do not have to open at the top of the box jump.  Just get over the box as quick as you can.

 

Scaling Options:

BBJO -20”/16”

 

Cool Down:

Doorway stretch – 2 min per side

 

Heel cord mash – 2 min per side

20170125

WOD:

EMOM for 20 Minutes move from station to station:

Max Reps – Wall Ball (20/14)

Max Reps – KB swing (53/35)

Max Reps – Double Unders

Max Reps – Handstand Push Ups

Rest

 

This WOD goes like Fight Gone Bad.  No rest between switching movements.  Keep a running total (would do the math during your rest)

 

Score= Total reps

 

Scaling Options:

WB ->14/12

KBS ->as needed

Double Unders – No scale

HSPU –> Wall Walks ->Pike Push ups off box

 

Cool Down:

Pigeon pose on box – 3 min per side

 

Banded bully stretch – 2 min per side

20170124

S/S/S:

Make up any of the 5X5 that you missed last week. 

If none to make up, do mobility

WOD:

12 Min AMRAP:

10 Power Snatch – 95/65

10 Pull ups

 

Scaling Options:

Power Snatch – As Needed

 

Pull Ups –> Jumping Pull Ups* ->Ring Rows

For Jumping pull ups courtesy of City 4051 CrossFit)…

 

Cool Down:

3X12 Reverse Hyperextensions

Add weight ea set

 

Banded lat stretch – 2 min per side

20170123

S/S/S:

Push Press

5X5

 

Increase weight ea set

Compare to 30Nov16

This is the last of our series of movements for this cycle.  Again, if you did every evolution, you should be able to knock out a heavier 5X5 than you did on 30Nov.

WOD:

For Time:

Row 5K

 

Video courtesy of CrossFit HQ.  Some good rowing tips from an Olympic Silver Medalist

Scaling Options:

N/A

 

Cool Down:

Banded OH stretch on med ball

 

Video courtesy of Barbell Shrugged.

 

Roll out hamstrings – 15 pass per leg

20170120

S/S/S:

Back Squat

5X5

 

Increase weight ea set

Compare to 2Dec16

Time to re-test our Back Squat 5X5.  If you hit each and every progression, then you should see an increase of weight used in each set.  Goal is still to increase weight ea set.

WOD:

Every 4 Min for 16 Min:

16 Box Jumps 30/24

8 HSPU

2 Rope Climbs

For Rope Climbing Techniques (vid courtesy of Norcal CrossFit)

 

Scaling Options:

Box Jump -> 26/22

 

HSPU – 3 Wall Walks -> Pike Push ups off box

 

Rope Climbs -> 2 Rope walks + 1 Toe2Rope* per climb

 

*For Rope walk + Toe2Rope (courtesy of CrossFit 1664)…

 

Cool Down:

Roll out forearms

video courtesy of Element Mobility

 

Couch Stretch x 3 min per leg

20170119

WOD:

20 Min to est 1RM Snatch

20 min to est 1RM Clean & Jerk

Compare to 9Nov16

So, time to see if the weeks of Oly skill have paid off.  Don’t get too nervous, just let the muscle memory do its job, and hit your technique!  The weight will come.

 

 

 

Cool Down:

Oly Wall Stretch – 5 minutes

 

Banded bully stretch x2 min per side

20170118

 WOD:

AMRAP 8 Min:

8 Shoulder 2 OH (135/95)

16 Toe2Bar

Rest 3Min

AMRAP 8 Min:

16 Pull Ups

8 Sumo Deadlift High Pull (95/65)

Rest 3 Min

5 Min – Max Distance Row

Yes, 3 AMRAPs in one day!  Glorious! With the short length of each, go all out for the time!

 

Scaling Options:

S2OH weight – as needed (goal, be able to do at least 2-3 reps unbroken)

 

T2B –>Knee2Elbow ->Laying T2B

 

Pull Ups ->Jumping Pull Ups*

 

SDHP Weight -> As needed (goal is at least 4 unbroken)

 

If you can’t row – do ski erg

 

*For Jumping Pull Ups(Courtesy of City 4051 CrossFit)…

 

Cool Down:

Banded lat stretch x3 min per side

 

Roll out T-spine x30 passes