WOD:

Teams of 2:

Complete…

50 Cal Ski Erg

50 DB Snatch (50/35)

50 Cal Assault Bike

50 DB Power Cleans (50/35)

50 Cal Row

200M Farmers walk (50/35)

*only one partner working at a time

PARTNER WOD!  Completely up to the partners on how the reps/cals are broken up.  Only one partner working at a time though.  If all ski ergs are taken at one time, move on to the next movement and then come back to the ski erg after.  Same goes for the assault bikes.

Scaling Options:

DB weight – as needed

Cool Down:

Banded bully stretch – 2 min per side

Roll out forearms

S/S/S:

Front Squat

10,9,8,7,6

Increase weight ea set

Sets start every 3 min

This piece of the strength cycle will work more muscular endurance.  High reps, so fight to maintain good form throughout.

WOD:

3 Rounds For Time:

200m Run

21 Goblet Squat (53/35)

15 Hand Rel Push-ups

9 Box Jumps (24/20)

Scaling Options:

KB weight -> as needed

HR Push ups -> push ups off bench

BJ -> 20/16

Cool Down:

Banded front rack stretch – 2 min per side

Banded calf stretch – 2 min per leg

S/S/S:

Power Clean + Hang Squat Clean

5X1

As Heavy As Possible

Set starts every 3 min

Goal of these sets is to hit 5 heavy singles.  Not looking for a 1RM, but heavy enough to push you to maintain form

WOD:

“Snatch DT”

5 Rounds:

12 Snatch Grip Deadlift (115/75)

9 Hang Power Snatches (115/75)

6 Overhead Squats (115/95)

A little spin on the classic Hero WOD, “DT”.  Just like DT, the key to this one is to know when to go unbroken, and when to take breaks.  Best advice for breaks, if you have to take them; do so on rep 11 of the snatch grip DLs, rep 8 of the hang power snatch, and AFTER the 6^th overhead squat.

Scaling Options:

Bar Weight – as needed

Goal = weight you can do 11 Snatch grip deadlifts, 8 hang power snatches, and 6 OHS unbroken, respectively

Cool Down:

Pigeon pose – 2 min per leg

OH banded stretch – 2 min per side

Pic courtesy of af.mil   Today’s WOD is in honor of former Thunderbolt, Maj Troy L. Gilbert, who died in combat Nov 27th, 2006.  Click on the above picture to see the story that the Air Force website ran when the bridge was dedicated to Maj Gilbert.  We will run this WOD from 0600-0900.  Please meet up at the bridge.  Look for the equipment and Coach Sherri.

WOD:

“Trojan”

Team of 2 for Time:

One partner- 34 Cal Row

Other partner – 34 KB Sumo Deadlift High Pull (53/35)

Then switch spots and complete same rep/cal

Team carries one KB and one plate (45/25) up bridge to plaque of Troy

One partner – 56 weighted squats (holding plate)

Other partner  – 56 KB swings (53/35)

Carry plate/KB back down

One partner – 34 Cal Assault Bike

Other partner – 34 KB Sumo Deadlift High Pull

Than switch spots and complete same rep/cal

Carry KB/plate up bridge to plaque, per form opposite movement you did 1st time up the bridge

Carry plate/KB back down

20 synchro burpees*

*Both athletes’ chests have to make contact on the ground before they can come up.

Scaling Options:

KB and plate -> as needed

Cool Down:

Leg bleeds along fence (away from traffic)

S/S/S:

Push Press

5X3

Increase weight ea set

WOD:

EMOM for 16 Min:

Min 1 – 10 Pull Ups

Min 2 – 15 Goblet Squats (53/35)

Min 3 – 10 HSPUs

Min 4 – 20 KB Swings (53/35)

Scaling Options:

Pull Us -> Body Rows

KB weight -> as needed

HSPU -> 3 Wall walks per round -> Pike Push Ups

Cool Down:

Banded lat stretch x 2 min per side

Pigeon pose on 24” box x 2 min per side

HAPPY THANKSGIVING!!!

No classes today, enjoy time with family and friends.

Be ready to hit it hard tomorrow!

WOD:

Teams of 3:

3 Rounds*

50 Burpees

100 yd Sled Push (4 Plates/2 Plates) (45# plates)

150 Double Unders

*Only one partner working at a time

Good little WOD to get you good and hungry for Thanksgiving.  Reps, distance, and cals broke up however you want as a team.  Only one team member working at a time.

Scaling Options:

Plates on sled -> as needed

DUs -> 2X SUs

Cool Down:

Samson stretch – 1 min per leg

Leg Bleeds x 3 min

S/S/S:

Hang Squat Snatch

2X75%, 2X80%, 2X85%

*% based off 12 Oct

WOD:

12 Min AMRAP:

5 Clean & Jerks (185/130)

10 Cal Row

Scaling Options:

Bar weight -> as needed

Cool Down:

Hyper Extensions 4X15

Banded Front Rack Stretch x2 min per side

S/S/S:

Practice Rope Climbs

Video courtesy of RX Gear.  Try each of these leg wraps while sitting on a box.

WOD:

6 Rounds*:

2 Rope Climbs

20 Box Jump Overs (24/20)

*Every Minute On the Minue until you finish – 3 Burpees

25 Min Time Cap

So, at the end of every minute, no matter where you are in the WOD, perform 3 burpees (obviously if you are on the rope, wait until you finish your climb, then do the burpees).  Don’t try to go too fast in the first minute, as the burpees will tire you out as the

Scaling Options:

Rope climbs-> 2 rope walks per rope climb

BJO ->20/16

Cool Down:

Calf stretch on rig 2X 30 sec per side

Roll out forearms

S/S/S:

Clean Deadlift

5X3

Increase weight ea set

WOD:

14 Min AMRAP:

10 KB Swing (70/53)

15 Wall Ball Sit Ups (20/14)

20 Med Ball Clean (20/14)

For Med ball sit ups (vid courtesy of CFE Planet)

For Med Ball Clean (vid courtesy of CrossFit HQ)

Scaling Options:

KB Weight -> 53/35

Med Ball Weight -> 14/12

Cool Down:

Reverse Hyperextension – 3X20

Video courtesy of CrossFit HQ

10 slow iron crosses/10 slow scorpions