S/S/S:

Sumo Deadlift

10,9,8,7,6

Increase weight ea set

WOD:

4 Sets of:

 1:00 Handstand Hold with chest facing wall

 1:00 L-Sit Hold*

 1:00 Squat Isometric Hold(bottom of squat)

L-Sit Hold Demo*

This video shows both the RX version of the L-sit, done on plates, as well as the legs tucked scale.

For the handstand hold, goal is to walk up on the wall until your chest is touchingthe wall.  IF you are not able to, either walk up the wall as far as you can, or go to pike push up hold

Scaling Options:

HS Hold-> Pike Push up hold

L-Sit –knees bent

Squat hold -> to target depth

Cool Down:

Reverse Hyper ext – 3×20

Roll out back – 3 min

Today is the Day!  Thunderbolt Cup is upon us!

WOD:

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute.

Repeat for a total of 5 cycles

Score = Total Rounds and Reps

We will have our 0530 class and then run heats starting at 0800ish for the Thunderbolt Cup.

Scaling Options:

Bar Weight -> As needed

Push ups -> off bench

Air Squats -> to target

Cool Down:

Banded Front Rack stretch – 2 min per side

Thread the needle x1 min per side

Thunderbolt Cup tomorrow, folks!  Don’t forget!  Earn points for your squadron by doing our WOD!

S/S/S:

Overhead Squat

10,9,8,7,6

Increase weight ea set

video courtesy of CrossFit HQ.  Good time to talk about proper positioning of your entire shoulder/back area.

WOD:

21-15-9*

Burpees

KB Swing (53/35)

Chest2Bar Pull Ups

*200M run after each set of C2B pull ups

So, order is 21 burpees, 21 KBS, 21 C2B, 200 M run, 15 burpees, 15 KBS, 15 C2B, 200M run, 9 Burpees, 9 KBS, 9 C2B, 200M run

Scaling Options:

KBS -> 35/25

C2B -> Chin above->Ring Rows/body rows

Cool Down:

Banded lat stretch – 2 min per side

Banded OH stretch – 2 min per side

pic courtesy of Eventbrite

Are you ready!  The Thunderbolt Cup goes down this Thursday and Friday!  We will have a CrossFit event on Thursday, so sign up now!  Click on the above pick to go to the registration site!

WOD:

10 Min AMRAP:

15 Box Jumps (24/20)

300M Row

5 Min Rest, then…

4 Sets For Time:

15 Feet Elevated Push Up (Feet on 20″ Box)

30 Double Unders

For feet-elevated push ups, this is the gist of it, but do on a 20″ box.

So, start the clock and fir the first 10 min, do the first WOD, at the 10 min mark, take a five min break, start WOD 2 at the 15 min mark.  When you finish WOD 2, subtract 15 min off your time.

Scaling Options:

BJ ->20/16

Row ->300M Ski Erg

Feet elevated push up ->Feet on top of 45# plate->Hand rel push up, no elevation

DU -> Attempts through 30 rope contacts ->30 penguin jumps

Cool Down:

Doorway stretch – 1 min per side

Calf stretch on rig – 2X 1 min per side

S/S/S:

Power Clean + Front Squat

 5X1 As Heavy As Possible

WOD:

“Grace”

For Time:

30 Clean & Jerk (135/95)

Compare to 20160826

Classic Bench mark!  Goal should be to finish under 5 min, but do NOT sacrifice form for speed. If you did it in Aug of 2016, see if you can beat your previous time.

Scaling Options:

Bar weight -> As needed

Cool Down:

Roll out forearms

Couch stretch – 3 min per side

WOD:

Every 4 Min for 28 Min:

500M Row

200M Run

Remaining time = rest

All cardio day!  Two quick sprints should allow recovery time, but don’t blow out too early!  You got a total of 7 sets here…

Scaling Options:

Run -> 150M Ski Erg

Cool Down:

Calf Stretch on Rig – 2 min per side

Roll out back – 3 min

S/S/S:

Power Snatch + OHS

2X75%, 2X80%, 2X85%

% based off 1RM on 10Aug

WOD:

12 Min AMRAP:

2 Power Clean (135/95)

2 Burpee Over Bar

Add two PC and two Burpees each round

(2-4-6-8-10-etc)

So, hit two PCS, then Burpee over Bars, then 4 PCs, 4 BoB, then 6 PCs, etc….

Scaling Options:

Bar Weight -> As needed

Cool Down:

Banded Front Rack stretch – 2 min per side

Thread the needle x1 min per side

WOD:

4 Rounds:

15 Hand Rel Push Ups

10 Chest2Bar Pull ups

5 Box Jumps (30/24)

3 min break, then…

4 Rounds:

30 ‘ Burpee Broad Jumps

15 Toe To Bars

9 Handstand Push ups

Use the 3 min rest for just that, rest and recovery to hit the next 4 round WOD with as much force as you hit the first one!

Scaling Options:

Hand Rel Push up -> Reg push ups

C2B -> Chin above -> Ring Rows

BJ ->26/22

T2B ->K2E->Hang knee raise

HSPU ->3 Wall Walks ->Pike Push Ups

Cool Down:

Couch stretch – 2 min per side

Roll out forearms

Doorway stretch – 2 min per side

S/S/S:

Bench Press

5X3

Increase weight ea set

With less reps per round, aim to go heavier each round compared to what you used in the 3X5 week.

WOD:

15min AMRAP:

12 Alt Dumbbell snatches 60/40

24 Double Unders

Scaling Options:

DB weight -> as needed

DUS -> Attempts through 24 rope contacts -> 24 Penguin Jumps

Cool Down:

Banded bully stretch – 2 min per side

Roll out calves

pic courtesy of af.mil

Happy 70th Birthday, Air Force!  To celebrate, we will have a special Birthday WOD at the Combat PT Tent starting at 0556 and have heats going through 0800.

WOD:

AF Birthday WOD:

5 Rounds of 1 Min AMRAPS for:

Wall Ball (20/14)

Hang Power Snatch (95/65)

Burpee to Plate (45# plate)

Russian KB Swing (53/35)

Ski Erg (for Cals)

Rest

Score = total reps and calories

This WOD will work “Fight Gone Bad” style, meaning there will be no break between AMRAPs.  So, if you start on the wall balls, right when the minute of Wall Balls ends, your minute of Hang Power Snatches begins.  At the end of the minute for hang power snatch, the minute for Burpee to Plate begins,  and so on, and so on.  So, highly suggest you keep track of when you have 10 seconds remaining in a given minute, hit a couple more reps, then at 5 seconds until the end, begin moving to the next station so you can begin as close to the start of the next minute as possible.

Video courtesy of CrossFit Aspire.  Demo of burpee to plate.  At the start, drop to the ground for your burpee, getting the chest and thighs to come in contact with the ground.  As you come out of the burpee, either  jump on the plate or step onto it.  As long as you don’t step or hop off the plate until both feet are on the plate and your hips and knees are fully locked out.

Scaling Options:

Wall Ball weight (14/12)

Hang Power Snatch (75/55)

Russian KB Swing (35/25)

Cool Down:

Leg Bleeds – 3 min

Banded OH stretch – 2 min per arm