20181231

There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here. If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.

We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!

WOD:

“Goodbye 2018”

12 Rounds of:

18 Wall Balls (20/14)

18 Push Ups

18 KB Swings (53/35)

18 Air Squats

18 Pull Ups

Probably the best strategy is to break each movement to two sets of 9 reps per round. Make sure not to spend too much time resting between.

Scaling Options:

Med ball weight ->14/12 -> as needed

Push ups ->off bench

KB weight -> as needed

Pull ups -> buddha pull ups

video courtesy of notkrisroe

Cool Down:

Tabata roll out – 20 sec of rolling out each body part.

Take a 10 sec break between body parts

20181228

We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!

WOD:

5 Rounds:

Against a 4 Min clock:

400M run

Remaining time, row for cals

Score = total cals rowed

So, in each 4-minute window, you must complete your 400M run. The rest of the remaining time per 4 minutes is to get as many calories completed as possible. There4 is no break between rounds, so once the 4 minutes are up, you are back out running the next 400M run!

Scaling Options:

Run -> .8 mile on Assault bike

Cool Down:

Roll out calves – 2 min per side

Banded lat stretch – 2 min per side

20181227

We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!

WOD:

Triple AMRAP!

AMRAP x 5 MINUTES

21-15-9:

Power Snatch (75/55)

Pull-ups

-Rest 5:00-

AMRAP x 5 MINUTES

21-15-9:

OH Squats (75/55)

Toes to Bar

-Rest 5:00-

AMRAP x 5 MINUTES

21-15-9:

Thrusters (75/55)

Burpee

Three mini AMRAPs today! One bar movement and one gymnastic movement. Each are set at 21-15-9 sequence. If during the 5 minutes, you finish the set of 9 on the last movement in any given AMRAP, start back at the beginning. Score is total reps.

Scaling Options:

Bar weight –> as needed, but use the same bar/weight for all movements

Pull ups -> Buddha Pull Ups

Toe2Bar -> Hanging Knee Raise

Cool Down:

Doorway Stretch – 2 min per side

Roll out lats – 20 passes per side

20181226

We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!

WOD:

“Kelly”

5RFT:

400m run

30 Box jumps (24/20)

30 Wall ball shots (20/14)

-Compare to 6Oct2017

Benchmark Wednesday! What better way to come off a holiday! Use the transition time between movements be your rest to catch your breath and slow down the heart rate.

Scaling Options:

Run –> 500M Row

Box Jump height -> 20/16

Med ball wieght -> 14/12

Cool Down:

Pigeon pose on box – 2 min per side

Calf stretch on box – 2 min per side

20181225

pic courtesy of CrossFit DFW

MERRY CHRISTMAS!!! From all of us at Joint Strike CrossFit to all you amazing athletes, have a Merry Christmas!!!

We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!

Warm Up:

“Agile 8”

Video courtesy of Train Heroic

WOD:

Gym will be closed. At home – do Tabata (20 sec work, 10 sec rest) – 8 rounds of:

Pull Ups

Push Ups

Sit Ups

Air Squats

Do all 8 rounds of pull ups before going on to pushups, same before you go to sit ups, and same before you go to Air Squats

Scaling Options:

Pull ups –> Buddha pull ups

Push Ups –> on bench

Sit Ups -> Crunches

Cool Down:

Enjoy time with family and friends

20181224

There will be no scheduled classes from 24Dec-4Jan to give our coaching staff time off to be with their families, BUT…… WODs will still be posted here. If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.

We will be back to classes on 7Jan, which will be a re-test week on our current cycle of lifting. Be ready for some fun in the New Year!

pic courtesy of CrossFit Ocean Springs

WOD:

“The 12 Days Of Barbell”

For Time:

Weight (95/65#)

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

This is done “12 Days of Christmas” style. This means, you start with 1 deadlift. Then you do 2 hang power cleans, then 1 deadlift. Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.

Scaling Options:

Bar weight –> as needed, but use the same bar/weight for all movements

Cool Down:

Iron cross – slow and controlled – 5 per leg

Couch stretch – 2 min per leg

20181221

WOD:

5 Rounds:

60 Feet OH Plate Walking Lunge (45/25)

100M KB Farmer’s Walk (53/35 per hand)

20 KB Sumo Deadlift High Pull (53/35)

30 Plate Ground to OH (45/25)

45 Min Time Cap

Video courtesy of CrossFit Evolve. Quick demo on Plate Ground to OH.

Scaling Options:

Plate weight -> 35/15 ->25/10 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Roll out forearms

Banded bully stretch – 1 min per side

20181220

S/S/S:

High Hang Clean

3@70%

2@75%

2@80% + 1 Jerk at the end of ea set.

%s Based on 25Oct 1RM

Sets start every 3 min

Video courtesy of Catalyst Athletics. Our final time hitting our clean variation before re-testing our 1RM on Clean & Jerk. The %s are higher, so keep a good grip on that bar!

WOD:

21-15-9:

Burpee to 6″ Target

Box Jumps (24/20)

Calorie Assault Bike

Video courtesy of 98 Gym. For Burpee to Target. Make sure you measure 6” above your reach. You can set a ring, if a pull up bar is 6” above your reach, that works, or, put a piece of tape on a wall and jump up and touch that target every time.

Scaling Options:

Burpee to 6” target -> burpee

Box height -> 20/16

Cool Down:

Couch Stretch – 2 min per side

Banded front rack stretch – 1 min per side

20181219

WOD:

3 Rounds For Time:

30/21 Cal Ski Erg

20 GHD Sit Ups

15 Chest2Bar Pull Ups

10 Push Jerks (135/95)

40 Min Time Cap

This one is a bit more of a grinder. Try to limit rest to your transition time between movements. Even if you are not able to do one of the movements (like the chest2bars) unbroken, try not to spend too much time resting between breaks.

Scaling Options:

C2B -> Chin Above Pull Ups -Buddha Pull Ups

Ski Erg -> reduce Cals

GHD -> Ab mat sit ups

Bar weight -> 115/80 -> 95/65 -> 75/55 -> as needed

Cool Down:

Banded lat stretch – 2 min per side

Cobra to downward dog x 20 slow

20181218

S/S/S:

Deadlift

2,2,2,1,1

Increase weight ea set

Video courtesy of Rogue Fitness. Our final time hitting deadlifts before we re-test our 5X5. Today, the goal is to finish with a heavy single. If it is a 1RM, cool. If not, as long as it is heavy for you today. KEEP GOOD FORM. Take about 2-2.5 minutes between singles.

WOD:

Tabata KB: weight=53/35

8 Rounds of :20 work, :10 rest of the following movements:

-KB Swings

-Burpee over KB

-Goblet Squats

-KB Halos

Score = total reps

For today’s WOD, you will do the 8 rounds of 20 seconds work and 10 seconds rest for KB swings, then after the last set of KB swings, take the 10 seconds rest, then go into 8 sets for Burpee over KB. Do this for the next two movements as well.

Video courtesy of Onnit.

The Halo is a magnificent blend of strength and mobility. It puts your shoulders through a large range of motion while incorporating your upper back as well. Ideally this movement should be use with light to moderate weight with the focus on performing it smoothly and with the intention of building strong, injury-resistant shoulders.

Step 1: Two hand clean a kettlebell to a bottom’s up position

Step 2: Pulling your shoulder blades down and retracting your scaps bring the kettlebell around your head bringing it back to the starting position

Step 3: The kettlebell should travel close to your head without coming into contact with it

Tips and Safety: Perform this movement slowly to avoid slamming your head. Make sure you are not compensating for limited range of motion by moving your head to make the exercise easier. Maintain tension in your core to avoid leaning back with the weight overhead