WOD:

“Alexander”

5 Rounds For Time:

31 Back Squats (135/95)

12 Power Cleans (185/130)

Compare to 21June2016

pic courtesy of CrossFit HQ.
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Scaling Options:

Bar Weights -> as needed

Cool Down:

Roll out quads and hamstring – 20 passes per part

S/S/S:

3 Position Clean (High Hang/Hang/Floor) + Push Press

3@80%

2@ 85%

2@90%

video courtesy of CrossFit Southie.  Last time hitting this clean complex this cycle.  Little bit heavier loads, so be smart and keep your grip through each complex

WOD:

16 Min AMRAP:

5 HSPUs

8 Box Jumps (30/24)

40 Double Unders

Scaling Options:

HSPUs -> Pike Push Ups

video courtesy of Norcal CrossFit

Box Height -> as needed

DUs -> attempts through 60 Rope contacts -> 40 penguin hops

Cool Down:

Banded Bully Stretch – 2 min per side

Heel cord mash on KB -2 min per side

WOD:

Every 5 Minutes for 35 Minutes, Complete…

200M Run

15 Pull Ups

20 Goblet Squats (53/35)

Scaling Options:

Run ->250M Row

Pull Ups -> Buddha Pull Ups

KB weight -> as needed

Cool Down:

Calf stretch on rig 2X30 sec per side

Couch Stretch – 2 min per side

S/S/S:

Overhead Squat

10,9,8,7,6

Increase weight ea set

Clip courtesy of CrossFit HQ.  Going for a muscular endurance piece today on OHS, but still look to move heavy weight.

WOD:

30-20-10:

Double KB OH Walking Lunges (35/25)

Burpees

This WOD helps reinforce the OH position from the OHS, but making each side work for itself.  Reps per set of OH walking lunge are total, not per leg.

Scaling Options:

KB weight -> 25/18 -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Doorway stretch – 2 min per side

pic courtesy of CrossFit-PHIT

WOD:

Partner WOD:

Teams of 2 must complete:

50 Cal Assault Bike

400M Run

40 Cal Ski Erg

400M Run

30 Cal Row

400M Run

30 Cal Row

400M Run

40 Cal Ski Erg

400M Run

50 Cal Assault Bike

*One person working at a time (even on the run)

45 Min Time Cap

Cardio burner today!  Yes, the team splits up the work any way they want, to include the run (meaning one athlete could run a 200M  while the other rests, then switch)

Scaling Options:

Run -> 500M row

Cool Down:

Roll out what hurts

S/S/S:

Push Jerk

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.  Forth time through on push jerk.  This week, the higher reps are menat to push our muscular endurance, so grind through these!

WOD:

10,9,8,7,6,5,4,3,2,1 – Burpees

1,2,3,4,5,6,7,8,9,10 – Box Jump Overs (24/20)

Scaling Options:

Box height ->20/16

Cool Down:

Heel cord mash – 2 min

Banded OH stretch

WOD:

“P.S.”

2 Rounds:

1K Row

750M Ski Erg

50 Dumbell Squats (50/35)

30 Min Cap

Was inspired watching the Teen and Masters Divisions at the CrossFit Games over the weekend, and thought we should give this one a try.  You can see the divisions do it here Video courtesy of The CrossFit Games)…

Scaling Options:

DB weight -> as needed

Cool Down:

Kneeling lat stretch – 1 min per side

Couch stretch – 2 min per side

S/S/S:

Clean Pulls

5X1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Forth instance of clean pulls.   What we are looking for today is 5 heavy singles.  Do not let form break down due to weight.  Also, even with a heavy weight, the goal is violent hip extension.

WOD:

“TOTF Chipper”

For Time:

Run 200m

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Thrusters (95/65)

15 KB Swing (53/35)

20 Burpees

100 Double Unders

In honor of our good friends at Team Offutt Tactical Fitness (who were instrumental in helping get us back off the ground in 2014), we are doing one of their benchmark WODs.  Would be best to set everything in a line so the athletes can advance up after the completion of each movement.  So, they would go from wall balls, and then their boxes would be not too far away from them, and then their bar not too far from that box, etc…

Scaling Options:

Run ->250M Row

Med ball weight ->as needed

Box height ->20/16

Bar weight -> as needed

KB weight -> 35/25

DUs -> 200 SUs

Cool Down:

Hang from pull up rig – 2 min hang time

Leg Bleeds – 2 min

WOD:

EMOM 24:

Min 1 – Pull Ups*

Min 2 – 100M Run

Min 3 – Toe2Bars**

Min 4 – 100M Run

Min 5 – Rope Climb**

Min 6 – 100M Run

*Either 10 Butterfly Pull Ups, 6 Kipping Pull Ups, or 4 Strict Pull Ups, or 6 Buddha Pull Ups

**Either 8 Toe2Bars, or 12 Hanging Knee Raise

**Either 1 Rope Climb or 3 Rope Walks

As you read above, for each minute there is either a running distance or movement you need to complete.  For the movements, depending on which variation you are able to do will determine what reps you will do.  Say, for example with the pull ups, you can either work your skill on butterfly pull ups or kipping, or work strength and do strict.  For those who cannot do butterfly, kipping, or strict, you will work Buddha pull ups to build up your strength.  That same method applies for Toe2Bars and Rope Climbs

Scaling Options:

Run -> 125M row

Cool Down:

Stretch calf on rig – 1 min per leg

Roll out lats – 20 passes per side

Congrats to CrossFit Mayhem Freedom, Tia-Clair Toomey, and Mat Fraser on their wins this weekend at the 2018 CrossFit Games.  Also big congrats to all the Teen and Master Division winners.

S/S/S:

3 Position Snatch (High Hang/Hang/Floor)

3@80%

2@ 85%

2@90%

Forth time through on our Snatch complex.  One more  increase in weight, so hold that grip!!

Based on 21 June 1RM

WOD:

18 Min AMRAP:

200M Farmers Carry (53/35)*

15 Power Snatch (95/65)

10 OHS (95/65)

*You can put the KBs down at the 200M turnaround to shake out your hands, but any other time the KBs touch the ground during the Farmer’s Walk, you must complete 5 burpees

Scaling Options:

KB Weight -> as needed

Bar weight -> as needed (pick a weight that, if fresh, you could do required reps unbroken

Cool Down:

Roll out forearms – 2 min ea

Banded Bully Stretch – 2 min per side