20171116

WOD:

1 Mile Run (10 min time cap)

Once the 10 min time-cap hits, 5est 5 Min, then…

21-15-9

Box Jump Overs (24/20)

Ring Dips

Good time to test your 1 Mile run time! If you know you have no shot of making it under 10 minutes, pick a distance that will push you to get under 10 minutes, but is doable. If you finish under 10 minutes, that’s extra rest for you. On the ring dips, couple quick tips from K-Starr(video courtesy of Mobility WOD)

Scaling Options:

1 Mile Run -> A distance you can finish in under 10 min.

BJO -> 20/16

Ring Dips -> Stationary Dips -> Bench Dips

Cool Down:

Heel cord mash x 2 min per side

Banded tricep stretch x 2 min per side

20171115

S/S/S:

Front Squat

5X3

Increase weight ea set

Next rep range for the cycle! Lower rep range should allow for heavier weight used per set compared to the 3X5 week.

WOD:

Every 90 seconds for 15 Min:

3 Hang Power Snatch (115/80)

6 Cal Row

9 Chest 2 Bar Pull Ups

So, for 10 sets, you’ll have 90 seconds per set to complete the reps for all 3 movements. Quick transitions!

Scaling Options:

Bar weight -> as needed

C2B Pull Ups -> Chin Above Pull Ups -> Body Rows

Cool Down:

Banded hamstring stretch x 2 min per side

Banded lat stretch x 2 min per side

20171114

WOD:

“Kalsu”

For Time:

100 Thrusters (135/95) *

*On the minute every minute until you reach 100 Thrusters – 5 Burpees

A good classic from the old CrossFit Football days. This one will test you. Grind through the thrusters as stead as you can. So, yes, every minute on the minute (to include at the start of the WOD), complete 5 burpees. The rest of the time per minute will be spent knocking out the Thrusters. Just remember, you won’t get all 100 done in the first minute, so don’t red-line that first minute otherwise you’ll be sucking wind for the next 5 minutes,

Scaling Options:

Bar weight -> 115/80, 95/65, 75/55, or as needed

Cool Down:

Pigeon Pose – 2 min per side

Doorway Stretch – 1 min per side

20171113

S/S/S:

Power Clean + Hang Squat Clean

2X75%, 2X80%, 2X85%

*% based off 12 Oct

Third time on the Power Clean/Hang Squat Clean complex. Stick the landing on the PC, bring the bar to the hips to adjust your grip, and then explosive hip extension to get the bar moving, and then FAST drop under

WOD:

For Time:

150 Double Unders

100M Run

125 Double Unders

200M Run

100 Double Unders

300M Run

75 Double Unders

400M Run

Steady breathing through the WOD (especially during DUs) is key to not passing out on this one.

Scaling Options:

DUS -> Attempts through the rep range -> Penguin jumps through the rep count

Run -> Row for 125M, 250M, 325M, and 500M respectively

Cool Down:

Calf stretch on rig x 2 min per

Couch Stretch x 2 min per side

20171110

pic courtesy of Tes.com The gym will be on holiday hours today in observation of Veterans Day on Saturday.

S/S/S:

Dumbbell Squat Clean and Man Maker practice

Videos courtesy of CrossFit HQ and Badger CrossFit respectively. Get some good practice prior to the WOD. For the Man Makers, one push up, one left arm row, and one right arm row = 1 rep

WOD:

3 Rounds:

15 Dumbbell Squat Cleans (35/25)

30 KB Swings (53/35)

10 Man Makers (35/25)

Scaling Options:

DB weight -> As needed

KB Weight -> As needed

Cool Down:

Banded lat stretch – 2 min per side

Oly Wall stretch – 3 min

20171109

S/S/S:

Push Press

3X5

Increase weight ea set

Second time through the Push Press this cycle. Lower sets = go heavier than the 5X5 week.

WOD:

For Time:

21 Thrusters (115/80)

30 Burpee Over Bar

15 Thrusters

20 Burpee Over Bar

9 Thrusters

10 Burpee Over Bar

Scaling Options:

Bar Weight -> as needed

Cool Down:

Roll out quads

Leg Bleeds

20171108

WOD:

EMOM for 24 Min:

Min 1 – 8 Chest 2 Bar Pull Ups

Min 2 – 5 Clean & Jerks (135/95)

Min 3 – 200M Row/150M Ski Erg/.2Mile Assault Bike/200M Run*

* Every time you get to this minute, rotate through the movements (ex, at the 3 min mark, do 200M row. When you come back to this station [at the 6 min mark] do 150M Ski Erg, etc…)

Scaling Options:

C2B Pull Ups -> Chin Above Pull Ups -> Body Rows

Bar weight -> as needed

Cool Down:

Couch stretch x 3 min per side

Banded lat stretch x 2 min per side

20171107

NOTE: The Combat PT Tent WILL be open on Tuesday. Class times will run as normal.

WOD:

4 Rounds:

60 Jumping Jacks

50 Mountain Climbers

40 Air Squats

30 Push Ups

20 Burpees

10 Pull Ups

Scaling Options:

Push Ups -> Off knees

Pull Ups -> Jumping Pull Ups

Cool Down:

Doorway Stretch – 2 min per side

Butterfly Stretch – 2 min

20171106

NOTE: There will only be classes up to 0700 at the Combat PT Tent on Monday. The Combat PT Tent will be CLOSED all day Tuesday for install of the Warrior Rig. We will have an outdoor WOD for Tuesday.

S/S/S:

Hang Squat Snatch

2X70%, 2X75%, 2X80%

*% based off 12 Oct

Video courtesy of CrossFit HQ. Second time through on the Hang squat snatch. Higher %s, so once you stand up with the weight, as you dip to the hang position, put tension in the legs so you can explode up!

WOD:

Complete as many rounds as possible in 15 minutes of:

100 double-unders

100-ft. walking lunge

Scaling Options:

DUs -> 200 SUs

Cool Down:

Calf stretch on rig x 2 min per

Pigeon pose x 2 min per side

20171103

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

Video courtesy of Catalyst Weightlifting. Set up at the bottom every rep. Hips are lower than a traditional deadlift. Treat it like you’re actually going to clean the bar at the top. Lower sets should equate to higher weight per set compared to the 5X5 week. Push for it!

WOD:

For Time:

20-18-16-14-12-10 Cals Row

10-12-14-16-18-20 Cals Ski Erg or Assault Bike

Scaling Options:

Cut cals in half

IF all assault bikes and ski ergs are taken, do 100M run for every 5 cals