Quick Update, registration is now closed for The Desert Warrior Series.  All divisions are FULL!  Should be a good time

WOD:

For Time:

80 Doubleunders

40 Cal Row

20 Cal Assault Bike

10 Cal Ski Erg

20 Cal Assault Bike

40 Cal Row

80 Double Unders

Scaling Options:

DUs –> attempts through 100 Rope Contacts

Cool Down:

Calf stretch on rig – 2X30 sec per side

Pigeon Pose 2 min per side

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  This is a great movement to add into your rotation.  Really great to bring up your bench.  Also, should you be in a gym with limited equipment, this is easy to accomplish.

WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpees

Box Jumps (30/24)

For this WOD, start with 10 Burpees, then 10 Box Jumps, then 9 Burpees, then 9 Box Jumps, etc.. until you get all the way through 1 Burpee and 1 Box Jump.

Scaling Options:

Box height -> 24/20

Cool Down:

Banded tricep stretch – 2 min per side

Heel cord mash – 2 min per side

pic courtesy of CrossFit Forbidden.  If you have not signed up for the Desert Warrior Series yet, there are still some spots open in the Intermediate Division.  The Event goes down next weekend!  Click on the pic to go to the registration site.

S/S/S:

Every 2 min for 12 Min

1 Power Clean

Increase weight ea set

WOD:

In 6 Min, complete…

40 Cal Assault Bike

Remaining time…

1RM Power Clean

Scaling Options:

N/A

Cool Down:

Pigeon pose on box – 2 min per side

Roll out back – 2 min

S/S/S:

Back Squat

5X5

Increase weight ea set

WOD:

12 Min EMOM:

1st min – 200M run

2nd min – 16KB Snatch 53/35 (8 each arm)

3rd min – 5 Pull ups, 7 T2B

4th min – 14 wall balls (20/14), 10 Push ups

Scaling Options:

Run -> 250M Row

KB weight -> as needed

Pull Up -> Buddha pull up

T2B -> hanging knee tuck

WB weight -> as needed

Cool Down:

Oly Wall Sit – 3 min

Downward dog to Cobra pose x20

WOD:

Pic courtesy of CrossFit HQ.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares

“McCluskey”

Three rounds of:

9 Muscle-ups

15 Burpee pull-ups

21 Pull-ups

Run 800 meters

If you’ve got a 20/14 # vest or body armor, wear it.

Scaling Options:

MU -> 9 ring rows/9 ring dips

Burpee PU -> burpee jumping pull up

Pull Ups -> Buddha pull ups

Run -> 1K Row

Cool Down:

Doorway stretch – 2 min per side

Calf stretch on rig – 2×30 sec per side

S/S/S:

Clean + High Hang Clean + Split Jerk

1X60%

1X65%

1X70%

%s based on 20 Apr 1RM

New cycle!  In this cycle, for clean our complex, it will be one squat clean, hold onto the bar, bring it to the high hang, perform one high hang squat clean, and one Split Jerk.

For those not familiar with the high hang position (video courtesy of East Dallas CrossFit)

WOD:

15 Min AMRAP:

5 Power Snatches (115/85)

10 OHS (115/85)

100yd Farmer walk (53/35)

Scaling Options:

Bar Weight -> As needed

KB weight -> 35/25

Cool Down:

Roll out forearms – 2 min

Couch stretch – 2 min per side

WOD:

Establish 1RM Snatch in 20 Min

then..

Establish 1RM Clean & Jerk in 20 Min

Compare to 15 Feb 2018

Time to re-test your Oly Skills!  If you have been hitting the Snatch Pulls, Snatch Complexes, and C&J complexes every week and all the other work, you should feel more confident hitting a heavier weight today.  Go for it!!!!!

Cool Down:

Roll whatever is sore

Oly wall stretch – 3 min

WOD:

4 Rounds For Time:

15 Push Press (135/95)

15 GHDs

45 Sec L-Sit Hold

For the L-Sit, make sure you only count time when in the movement.  Ex, you hold for 10 sec and have to break.  When you start back up, you start counting from 10 sec. etc…

Scaling Options:

Bar weight –> As needed

GHD –> Ab Mat Sit Ups

L-Sit ->L-Tuck hold

Cool Down:

Banded tricep stretch – 2 min per side

Cobra to Downward Dog x 10

Only a couple more weeks until the Desert Warrior Series Throwdown!  Be there!  CLick onthe pic to go to the registration page.

speaking of….

WOD:

For Time:

55 Double Unders

45 Wall Balls (20/14)

35 Deadlifts (155/105)

25 Pull Ups

10 Cleans (155/105)

5 Shoulder to Overhead (155/105)

Cash Out: 55 Cal Row

Time Limit: 13 Min

For those doing the Desert Warrior Series, this may or may not be one of the WODs you’ll see at the comp.  Goal is to not come out of the gate too fast.  You have a lot of work ahead, and don’t want to be gassed right after the DUs.  But, don’t take long breaks in between movements.  Also, if you are not able to finish the row before the 13 Min time cap, the tie breaker is the time you finished the reps from the WOD.

Scaling Options:

DUs -> 150 SUs

Bar weight ->135/85 ->115/65

WB -> as needed

Pull Ups -> Jumping Pull Ups -> Ring Rows

Cool Down:

200M Walk

Tabata roll out, whole body

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 22 Feb

Re-test week!!!!  Time to see if the last few weeks have paid off!  Push to go heavier than when you did the 5X5 on 22 Feb

WOD:

Partner WOD:

1.5 Mile Run (switch every 400M)

Non-running partner performs…

AMRAP – Power Snatch – 95/65

Two Scores:

1.Fastest 1.5 Mile finish

2.Total Power Snatches

Scaling Options:

Run -> 500M Row per section

Bar weight -> As needed

Cool Down:

Banded bully stretch – 2 min per side

Banded lat stretch – 2 min per side