S/S/S:

Zercher Squat

5X5

Increase weight ea set

Compare to 21 Feb

WOD:

Tabata Air Squats

directly into…

4 Min AMRAP Box Jumps (24/20)

directly into….

Tabata Toe2Bar

directly into…

4 Min AMRAP Walking Lunges

Score = Total Reps throughout WOD

Tabata = 8 rounds of 20 sec work/10 sec rest.  At the end of set 8 of the air squats, take the 10 sec break, then go right into 4 Min AMRAP of Box Jumps.  At the end of the 4 Min AMRAP, go right into the T2B Tabata.  On the last round of T2B, after the last 10 sec break, start 4 Min AMRAP of Walking Lunges

Scaling Options:

BJ -> 20/16

T2B -> K2E -> Hanging Knee Raise

Cool Down:

Pigeon Pose  – 2 Min per side

Calf stretch on rig – 2 min per side

pic courtesy of CrossFit Team Offutt Tactical Fitness

Happy Friday the 13th!  Don’t drop any weights on your head…

WOD:

4 Rounds:

25 Russian KB Swings (70/53)

15 L-Arm KB OH Walking Lunges (53/35)*

10 Deadlifts (225/160)

15 R-Arm KB OH Walking Lunges (53/35)

Video courtesy of The Active Life.  Quick demo on the one-arm OH KB lunge

Scaling Options:

KBS weight -> as needed

OH KB walking lunge weight -> as needed

DL weight -> as needed (goal is at least 5 unbroken)

Cool Down:

Banded Bully Stretch – 2 min per side

Oly wall stretch – 3 min

S/S/S:

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

1X75%

1X80%

1X85%

%s based on 15Feb 1RM

WOD:

“Running, mixed up Annie”

200M Run, 50 DUs, 10 Sit Ups

200M Run, 40 DUs, 20 Sit Ups

200M Run, 30 DUs, 30 Sit Ups

200M Run, 20 DUs, 40 Sit Ups

200M Run, 10 DUs, 50 Sit Ups

A little demented take on “Annie” with some added running 🙂

Scaling Options:

DUs –> 2X SUs

Run -> 250M Row

Cool Down:

Calf stretch on rig – 2 min per side

Cobra to Downward Dog x 10

WOD:

Teams of 2 complete:

50 Burpees

40 Single Arm Russian KB Swings (53/35)

30 Sumo Deadlift High Pulls (SDHP) (95/65)

20 Wall Balls (20/14)

10 Burpee Kipping Pull Ups

20 Wall Balls (20/14)

30 Sumo Deadlift High Pulls (SDHP) (95/65)

40 Single Arm Russian KB Swings (53/35)

50 Burpees

Partners can break reps up however they like

video courtesy of Republic of Strength.  No need to alternate, but may want to between sets so one side isn’t sorer than the other.

Scaling Options:

KB weight -> as needed

Bar weight -> as needed

WB -> 14/12

Burpee kipping pull up -> Burpee jumping pull up

Cool Down:

.3 mile Assault bike (slow)

Leg bleeds x 2 min

S/S/S:

Snatch pulls

5X2

Increase weight ea set

WOD:

Every Minute On the Minute for 10 Minutes

Min 1, 3, 5, 7, 9:

10 Box Jumps (24/20)

10 KB Swings (53/35)

Min 2, 4, 6, 8, 10

Athlete selects load for Ground to OH

AMRAP for load*

**Must finish Odd min work to “Earn” even min work. Score = Total load moved Overhead

*Load must remain the same throughout the workout.  Once chosen, weight cannot be added or reduced.  Must finish odd minute work to “earn” even minute work.  G2OH can be any movement that gets the weight from the ground to locked out OH (C&J, Snatch, Clean & strict press,  squat clean thruster, etc…) Score = total weight moved OH (ex. I chose 95#, and get a total of 20 reps during the WOD, my score would be 95# x 20 = 1900#)

Scaling Options:

BJ –> 20/16

KBS -> 35/25

Cool Down:

Calf stretch on rig – 1 min per side

Back roll to V-sit x 10

Pic courtesy of CrossFit Forbidden.

Our good friends at CrossFit Forbidden will be putting on the next event in their Desert Warrior Series on Saturday, May 5th.  There are Beginner, Intermediate, RX, and Elite divisions.  Would love to see a huge Joint Strike showing there.  For more info on the event as well as how to sign up, click the above pic.  Do ti now before prices increase!

WOD:

For Time:

2K Row

 followed by…

3 Rounds:

400M Run

50 yd bear crawl

60 Walking lunges

Scaling Options:

Run -> .6 Mile Assault Bike

Walking Lunge –> Air Squats

Cool Down:

Couch stretch – 2 min per side

Cat cow stretch 2 min

Video courtesy of Howcast.

S/S/S:

Strict Press

10,9,8,7,6

This rep scheme will push muscle endurance, so push through!

WOD:

3 Rounds

3 Ring Muscle Ups

15 Air Squats

15 Toe2Bars

15 Push Ups

Scaling Options:

Ring MUs -> Bar Mus -> Jumping bar MUs -> Burpee to kipping pull ups->3 ring rows/3 ring dips per 1 MU

T2B -> hanging knee raise

Cool Down:

Doorway stretch – 1 min per side

Cobra pose – 1 min

WOD:

In 8 Min, complete:

50 Cal Assault Bike

Remaining time 1RM- Power Clean

2 Min Rest, then…

In 8 Min, complete:

50 Cal Row

Remaining time 1RM – Power Snatch

2 Min Rest, then…

In 8 Min, complete – 800M Run:

Remaining time AMRAP – Wallball shots (20/14)

Scaling Options:

Run -> 1K Row

Cool Down:

Roll out anything sore

S/S/S:

Zercher Squat

10,9,8,7,6

WOD:

12 Min AMRAP:

100M Run

5 C2B Pull-ups

10 OHS 115/85

Scaling Options:

Run -> Row 125M

C2B -> Chin Above ->Buddha Pull Ups

Bar weight -> as needed goal = at least 5-7 unbroken

Cool Down:

200M walk

Banded lat stretch – 2 min per side

WOD:

4 Rounds For Reps:

1 Min AMRAP – Double Unders

1 Min Rest

1 Min AMRAP Handstand Push Ups

1 Min Rest

1 Min AMRAP – Shuttle Runs (white line to white line)

1 Min Rest

1 Min AMRAP – Box Jumps (24/20)

1 Min Rest

Scaling Options:

DUs – no scale. You get a min to practice DUs every round

Run -> cals on assault bike

HSPUs – Pike Push Ups

Video courtesy of Norcal CrossFit

Box height -> as needed

Cool Down:

Calf stretch on rig – 1 min per side

Banded bully stretch – 2 min per side