Monthly Archives: March 2018

20180330

WOD:

For Time:

100 DUs

20 Cals on Ski Erg

300M Row

400M Run

.5 Mile on Assault Bike

400M Run

300M Row

20 Cals on Ski Erg

100 DUs

 

Scaling Options:

DU -> 2X Single Unders

 

Cool Down:

Calf stretch on rig x 1 min per side

 

Pigeon pose x 1 min per side

20180329

S/S/S:

Three Position Clean (Ground, Right Below Knee, High Hang) + 1 Jerk at the end

1X70%

1X75%

1X80%

based on 15Feb 1RM

Video courtesy of Catalyst Athletics.  Another round of three-position clean.  Goal is still to hold onto the bar through the three cleans, and then finish with one Jerk at the end.

 

WOD:

Every 2 Min for 12 Min:

5 Deadlifts (315/220)

10 Ring Dips

 

Scaling Options:

DL-> 75-80% of 1RM

 

Ring Dips -> stationary-> box dips

 

Cool Down:

Hang from pull up rig x 2 min

 

Tricep mash x 1 min per side

20180328

WOD:

In 4 min, complete

400M Run

10 Pistols

Max Rep Alt  DB Snatch (50/35)

-3 Min Rest

In 4 Min, complete

300M Run

8 Pistols

Max Reps Alt DB Snatch (50/35)

-3 Min Rest

In 4 Min, complete

200M Run

6 Pistols

Max Reps Alt DB Snatch (60/40)

 

Score = DB Snatch reps

 

Scaling Options:

Run -> Row 500/350/250 respectively

 

Pistol -> Banded Pistol

 

DB weight -> as needed

 

Cool Down:

Couch stretch x 1 min per side

 

Banded OH stretch x 2 min per side

20180327

S/S/S:

Snatch Pulls

5X3

 

Increase weight ea set

Video courtesy of Catalyst Athletics.  With 3 reps a set, aim to go a bit heavier.

 

WOD:

4 Rounds:

500M Row

10 OHS (100/70)

 

Scaling Options:

Bar weight -> As needed (should be able to do 5+ reps unbroken)

 

Cool Down:

Banded Bully Stretch x 1 min per side

 

Roll out low back to T-Spine x 2 min

20180326

Hope everyone enjoyed the Open!  Time to continue our journey to better fitness!!!

 

WOD:

2 Rounds:

 

2 Min Max Reps HSPU

1 Min Rest

2 Min Max Reps Pull Ups

1 Min Rest

2 Min Max Reps Burpee Box Jumps (24/20)

1 Min Rest

2 Min Max Reps GHD Sit ups

1 Min Rest

 

Scaling Options:

HSPUs –> Pike Push Ups

Video courtesy of Norcal CrossFit

 

Pull Ups –> Buddha Pull Ups

video courtesy of notkrisroe

Feel free to use either rings or set up a bar on the squat rack

 

Box Height -> as needed

GHD -> Ab mat Sit Up

 

Cool Down:

Downward Dog to Cobra x 15 (slow and controlled)

 

Banded Lat stretch x 60 sec per side

20180323 CrossFit Open 18.5

Video courtesy of the CrossFit Games

WOD:

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

 

NOTES
This workout begins with the barbell on the floor and the athlete
standing tall. After the call of “3, 2, 1 … go,” the athlete may
perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will
repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and
9, 12 and 12, and so on, until the 7-minute time cap.
The athlete’s score will be the total number of repetitions
completed before the time cap expires.

 

Scaling Options:

Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-up

 

Cool Down:

Oly Wall Stretch – 3 min

Banded Lat Stretch – 2 min per side

20180322

S/S/S:

Strict Press

5X3

 

Increase weight ea set

 

WOD:

Teams of 3:

Complete

30 Cal – Ski Erg

30 Box Jumps (24/20)

30 Cal – Assault Bike

30 Burpees

30 Shuttle Runs (length of box and back)

30 Burpee Box Jump Overs (24/20)

 

* Switch every 10 (reps and cals)

 

Scaling Options:

Box Height -> as needed

 

Cool Down:

Banded tricep stretch 2×30 sec per side

 

Banded hamstring stretch 2×30 sec per side

20180321

S/S/S:

Zercher Squat

5X3

 

Increase weight ea set

 

WOD:

3 Rounds:

15 Ring Dips

30 Russian KB Swings (70/53)

400M Run

Video courtesy of CrossFit HQ.  Quick demo of Russian Kettlebell Swings.

 

Scaling Options:

Ring Dips -> Stationary dips -> Box dips

 

KB weight -> as needed

 

Cool Down:

Couch stretch x 1 min per side

 

10 Iron crosses

20180320

 

The Joint Strike Crew showing off some fitness at this year’s Luke Days Air Show.  Way to represent, guys!

WOD:

AMRAP 7:

10 Power Cleans (165/115)

20 Hand Rel Push Ups

 

Rest 3 Min

 

AMRAP 7:

10 Power Snatch (145/105)

10 Burpee Over Bar

 

Rest 3 Min

 

AMRAP 7:

10 Hang Clean & Jerk (135/95)

5 Handstand Push-Ups (Open Standard)

 

Score = total reps for the entire workout

 

Scaling Options:

Bar weight -> As needed (should be able to do 5+ reps unbroken)

 

HR push ups -> Push ups off bench

 

HSPU -> Pike Push Ups

 

Cool Down:

Doorway stretch x 1 min per side

 

Banded Bully Stretch x 1 min per side