20180214

WOD:

Every Minute On the Minute for 30 min:

Min 1 – 40 Double Unders

Min 2 – 15 KB swing, 53/35

Min 3 – Supine Ring Rows

Video courtesy of Dayton Strength and Conditioning. Quick demo on Supine Ring Rows. Goal, keep the body in a straight line, don’t let the hips sag

Scaling Options:

DU -> Attempts through 40 rope contacts

KB weight -> As needed

Supine Ring Rows -> Angled Ring Rows

Cool Down:

Banded lat stretch x 2 min per side

Calf stretch on rig – 2 min per side

20180213

S/S/S:

Deadlift

5X5

Add weight ea set

Compare to 26Dec2017

Re-test WEEK!!!!! Time to see who has been doing every rep variation in this cycle! If you have, you should be able to move more weight than you did on 26Dec2017.

WOD:

For time:

21 dumbbell thrusters 55/35

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

Scaling Options:

DB weight-> As needed

Run -> 500M Row

Cool Down:

Accumulate 2 Min hang from pull up bar

Pigeon Pose x 2 min per side

20180212

Video courtesy of The CrossFit Games. The 2018 CrossFit Open starts NEXT WEEK!!!! If you want to register, go on the Games website and do so. Put “Joint Strike CrossFit” in as your affiliate. Also, for all you military, EMTs, police officers, and firefighters, make sure you hit the right check boxes to be in the Service Open as well!

This year’s Open is a little more special for a different reason. This year, CrossFit will be doing the release of 18.4 on 15 March at CrossFit Fury, in Goodyear. Right after the Right after the Open show, they will cut over to p\our location and have a special running of the WOD with military members from the area. How awesome is that! If you want to help out or compete on that event, talk to Coach Sherri.

WOD:

10 min AMRAP:

8 Burpees

8 Box Jumps (24/20)

4 min Rest

10 min AMRAP:

10 Ab Mat Sit Ups

10 Handstand Push Ups

Scaling Options:

BJ -> 20/14

HSU -> Pike Push Ups

Video courtesy of Jason Khalipa. PLEASE WATCH if you are scaling to Pike Push Ups. Far too often, I have seen folks attempt Pike Pushups and they turn into really bad versions of decline push ups. Please notice the body positioning as well as where the body moves from beginning to end. #MoveBetter

Cool Down:

Down Dog to Cobra X 20

Heel Cord Mash x 2 min per side

20180209

S/S/S:

Pausing (2 sec at knee) Snatch

5X1

As Heavy As Possible

WOD:

For Time:

50 KB Swings (53/35)

40 Hang Power Cleans (95/65)

30 Goblet Squats (53/35)

20 Hang Power Snatch (95/65)

10 One-arm KB Push Press per arm (53/35)

Scaling Options:

KB weight -> as needed

Bar Weight -> as needed

Cool Down:

Banded lat stretch – 2 min per side

**Frog stretch* – 2 min**

Video courtesy of SOFLETE. Quick demo of Frog Stretch…

20180208

WOD:

Inspired from CrossFit Open 15.3

10 Min AMRAP:

4 Muscle Ups

30 Wall Balls (20/14)

60 Double Unders

5 Min rest, then…

10 Min AMRAP:

3 Muscle Ups

20 Wall Balls (20/14)

40 Double Unders

Scaling Options:

Muscle Ups ->Jumping MU -> 4 Pull Ups/4 Ring Dips ->4Buddah pull ups*/4 push ups

DU-> Attempts through 60/40 rope contacts -> 60/40 penguin jumps

Wall Ball weight -> as needed

for Buddah Pull Ups (courtesy of Notkrisroe)…

Cool Down:

Oly wall sit – 2 min

Heel cord mash – 2 min per side

20180207

S/S/S:

High Bar Back Squat

10,9,8,7,6

Increase weight ea set

Work some muscular endurance this time around. Pick a weight where the last rep per set is a struggle.

WOD:

21-15-9

Burpee Box Jump Overs (24/20)

Assault Bike (Cals)

Scaling Options:

Box height -> as needed

If all bikes taken ->26-21-14 Cal Row

Cool Down:

Couch Stretch – 2 min per side

Calf stretch – 2 min per side

20180206

S/S/S:

EMOM for 12

Min 1 – 2 Squat cleans (increase weight ea time)

Min 2 – 6 Up/Downs*

Min 3 – 30 sec hollow hold

*For Up/Downs (video courtesy of CrossFit HQ). Watch from 1:07-1:30…

WOD:

EMOM for 18 Min

Min 1 – 8 Toe2Bars

Min 2 – 1 Squat Clean/1Hang Squat Clean/1 FS (165/115)

Min 3 – 8 Burpees

Scaling Options:

T2B -> K2E -> Hanging Knee Raise

Bar weight -> as needed

Cool Down:

20 downward dog to cobra

Pigeon pose – 1 min per side

20180205

S/S/S:

Deadlift

10,9,8,7,6

Increase weight ea set

Work some muscular endurance this time around. Pick a weight where the last rep per set is a struggle.

WOD:

For Time:

1K Row

100M Run w/sandbag (40/25)

750M Row

200M Run w/sandbag

500M Row

300M Run w/Sandbag

250M Row

400M Run w/Sandbag

Scaling Options:

Sandbag -> lighter weight or use med ball

Cool Down:

Hang from pull up bar/rings for 2 min

10 Iron cross, 10 scorpion

20180202

WOD:

“Mary”

AMRAP 20 min

5 Handstand push ups

10 Alternating Pistols

15 Pull ups

Scaling Options:

HSPU -> Pike Push Ups

Pistols -> Banded Pistols

Pull Ups -> Seated Pull ups/Buddah Pull Ups*

Demo of Buddah Pull Ups

Cool Down:

Pigeon pose – 2 min per side

Roll out lats

20180201

S/S/S:

BTN (Behind The Neck) Split Jerk

5 X 1

As Heavy As Possible

Video courtesy of Artis Strength & Conditioning. Artis co-owner (and all-around awesome person) Jen Day demoing the BTN split Jerk. Notice the bar path doesn’t go forward or back. it goes straight up. Also, watch how fast she drops under the bar once she extends the hips. Don’t think of pressing with your arms after the hip extension. Think pushing yourself UNDER the bar after the hip extension. And just like Tuesday, looking for 5 heavy singles (not a max out) and perfect form.