WOD:

EMOM 20:

Min 1 – 200M Row

Min 2 – 10 Pull Ups

Min 3 – 150M Ski Erg

Min 4 – 10 Toe 2 Bar

Today, the idea is to work on efficiency in your row and ski erg technique to finish the required distance as fast as possible.  Same goes for Pull Ups and Toe2Bar. The more efficient your are (maintain hollow body position, keep feet together, use hips over using arms), the quicker the reps finish, and less fatiqued you’ll be (due to not muscling the movement).

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe.  Quick Demo on Buddha Pull Ups.  Goal here is to make them difficult enough to help build back strength to get you closer to being able to pull your body up for a pull up.  Make it challenging!

Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar

Cool Down:

Kneeling Lat Stretch – 2X30 sec per side

10 slow Iron Cross

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Sumo Deadlifts this cycle.  With less reps per set  today, goal is to go heavier than you did in the 5X3 and 3X5 weeks.

WOD:

15 Min AMRAP:

10 Double KB Cleans

20 Double KB Front Squats

30 Double KB Russian Swings

Weight: 35/25

Video courtesy of CrossFit HQ, demo of Double KB Cleans.  Once you pick up the weights, perform them in the hang for your sets.

Video courtesy of Rogue Fitness.  With the Double KB swings, you only have to come to Russian height on them.

Scaling Options:

KB Weight -> As needed

Cool Down:

Back extensions on GHD

3X10 

Pigeon pose – 2 min per side

S/S/S:

15 Min working on Turkish Get Ups

Video courtesy of CrossFit HQ. Athletes can use KBs, DBs, or Bar today.  Goal is work up to a heavy single with good form, or practice form for the 15 min.

WOD:

21-15-9:

Alt DB Snatch (per arm) (50/35)

GHD Sit Ups

200M Run after ea round of GHDs

Scaling Options:

DB weight -> as needed

GHD -> Ab Mat Sit Up

Run -> 250M Row

Cool Down:

Banded Bully Stretch – 2 min per

20 Downward Dog to Cobra

S/S/S:

(Squat) Clean & Split Jerk

4@75%

3@80%

3@85%

Sets start every 3 min

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Third time through our C&J complex this cycle.  The weight stays the same as last time, but reps go up each set.  Therefore, sets increase to every 3 min.

WOD:

Open Re-Test

In 12 Min, Complete…

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats (50/35)

Bar-facing Burpees

and

Workout 18.2a

1-Rep-Max Clean

Video courtesy of the CrossFit Games.

So, with a running clock, you have 12 minutes to finish 18.2.  If you finish before the 12 minutes, the remaining time (up to the 12 min cap) is to complete 18.2a.

Let’s see how much we have improved since last March!

Scaling Options:

DB weight -> as needed

Cool Down:

Doorway stretch – 2 min per side

Couch Stretch – 2 min per side

Big Thank You to Sherri and Barb for putting on a fun event, and thank you to Buff Boi for hosting and supporting such a great cause.  So many lives are affected by Childhood Cancer every year.  Seeing the support for events like this is awesome!  Don’t forget, Sherri and Barbara are hosting a team for St Jude’s Walk/Run to End Childhood Cancer.  Click on the above pic for the sign up page!

WOD:

4 Rounds, Each For Separate Time:

Row 1000M

*Rest 90 Sec between Rounds

Scaling Options:

Row -> Reduce distance ea round ->Ski Erg (750M Ea)

Cool Down:

Banded Lat Stretch – 2 min per side

Calf stretch on rig – 1 min per side

The above WOD will be the “We Got Your 6” WOD for Abby, happening at BufBoi Saturday morning from 0800-1000.  The event is to help End Childhood Cancer.  Please come out and support this effort.  $10 donation at the door.  Click on the above pic for the address or ask Coach Sherri.

S/S/S:

(Squat) Snatch

3@75%

3@80%

2@85%

Sets start every 2 min

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Second time on our Squat Snatch this cycle.  Weights get a bit heavier, so focus on keeping good form!

WOD:

25-15-5 :

Toe2Bar

Hand-Release Push Ups

Air Squats

Should be a good sprint WOD, but make sure you are getting full range of the movements in each rep!

Scaling Options:

Toe2Bar -> hanging knee raise

Hand Rel push up -> push up off bench

Air Squats -> to depth

Cool Down:

Cobra to Downward Dog x20 (slow)

Oly Wall Stretch

Video courtesy of Paradiso CrossFit

WOD:

Partner WOD*:

With a running clock…

0:00-4:00 – Run 400M as a team (any time left over is rest)

4:00-8:00 – AMRAP KB Swings (53/35)

8:00-10:00 –  Rest

10:00-15:00 – As Many Cals as Possible – Row

15:00-20:00 – AMRAP Push Press (95/65)

Score = Total KB Swings, Cals, and Push Press Reps

*Other than the run, one partner working at a time, switching out as needed

Fun little partner WOD.  Goal on the AMRAPs is to switch out pretty frequently to allow the partner working to maintain a sprint pace.

Scaling Options:

Run -> 500M row

KB weight -> as needed

Bar weight -> as needed

Cool Down:

Banded Bully Stretch – 2 min per

Banded hamstring stretch

video courtesy of CrossFit Winter Park

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Second time going through Front Squat this cycle.  With less sets than the 5X5 week, the goal is to move more weight each set.

WOD:

EMOM for 15:

Min 1 – 2 Squat Cleans (80% of 1RM)

Min 2 – Row – 10/7 Cals

Min 3 – 8 HSPUs

Any time left each minute is rest.

Scaling Options:

Bar weight -> 70% of Squat Clean 1RM

HSPUS -> Pike Push Ups

Cool Down:

Couch stretch – 3 min per leg

Tricep mash – 2 min per arm

WOD:

4 Rounds:

15 Burpee Over Box Jumps (24/20)

25 Cal Assault Bike

15 Pull Ups

25 Cal Ski Erg

45 Min Time Cap

Scaling Options:

Box height -> as needed

Pull Ups -> Buddha Pull Ups

Cool Down:

Banded lat stretch – 2 min per side

Heel cord mash – 2 min per side

Thank you to all who came out in support of Abby for #BeastModeAbby at CrossFit Unwavering.  Don’t forget, BufBoi Athletics will be hosting an event in support of Abby as well this coming Saturday!  See Coach  Sherri for details.

S/S/S:

Push Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Second time going through Push Press this cycle.  With less sets than the 5X5 week, the goal is to move more weight each set.

WOD:

For Time:

10,8,6,5,4,2 – Deadlift (275/195)

20,16,12,10,8,4 – Wall Balls (20/14)

This will tax your posterior chain! If you have the capacity to go unbroken each set, cool.  If not, know when to break (before form failure)

Scaling Options:

Bar weight -> as needed (should be close to 75% of 1RM)

Med ball weight -> 14/10

Cool Down:

Back extensions on GHD

3X10

Video courtesy of CrossFit HQ

Pigeon pose – 2 min per side