20181217

WOD:

28 Min AMRAP:

400M Run

500M Row

50 Double Unders

Keep yourself moving through this WOD! Steady pace will get you the furthest.

Scaling Options:

Run –> 500M Ski Erg

Row -> .5 mile Assault Bike

DUs ->Attempts through 75 rope contacts -> 50 Penguin Hops* ->100 SUs

video courtesy of WOD Prep. This is a great drill to get the timing of DUs down. I highly suggest everyone try one of the other scaling options before resorting to single unders. Nothing against SUs, but if you want to eventually get to doing DUs consistently, try building up the skill rather than just sweating in the WOD.

Cool Down:

Calf stretch on rig – 2X30 sec per side

Pigeon pose – 2 min per side

20181214

Today is our Fit2FIght Throw Down! Teams of 4, with a toy/gift card donation for our adopted AF Family.

WOD:

Fit2Fight Throwdown – Teams of 4 – See Notes*

12 Days of Christmas

Performed simultaneously:

12 Burpees

11 Ab mat sit ups

10 Hand release pushups

9 Superman’s

8 Jumping lunges

7 Inch worms

6 Jumping squats

5 BMT leg lifts

4 Jumping jacks

3 Tuck jumps

2 Hollow rock rolls

1 V-sits

4 teams of 4 will go at a time starting one in each corner each team will do the 12 Days of Christmas ( simultaneously), then together a lap around gym floor then they get back to their spot 2 people will perform Hungry Hungry Hippo to grab as many balls as possible on a furniture mover alternating after every round. The ball will be counted then put back in the middle every rd , there is a 20 min cut off to get through 12-1 of movements a run and ball gathering

Ex: 12 burpees (simultaneously) everyone and run a lap, 2 member get balls, then as a team

11 ab mat sit ups, run , and 2 different members get balls

Scaling Options:

We will set scaling options day-of

Cool Down:

Roll out what hurts

20181213

S/S/S:

2-Sec pause Back Squat

2,2,2,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Fourth time seeing our pause squat variation this cycle. Even lower reps this time around, so look to go heavy! Highly suggest you exhale as you come out of the hole on these. You will likely hold your breath in the pause, so avoid passing out by exhaling as you come out of that pause and shoot up.

WOD:

3 Min AMRAP:

Burpee Box Jump Overs (24/20)

Rest 3 Min

4 Min AMRAP:

Handstand Push Ups

Rest 3 Min

5 Min AMRAP:

Med Ball Sit Ups (20/14)

Video courtesy of CFE Planet. Quick demo of med ball sit ups.

Three mini-WODs in one day! Suggestions for each: keep moving the whole time of the burpee box jump overs. In these, you do not have to face the box during the burpee (meaning you can be parallel to the box) and you do not have to fully extend at the top of the box, just get over). For the HSPUs, if you feel you are approaching failure, come off the HS and shake the arms out. If you go until failure, recovery will be much longer than if you came down prior to failure. For the med ball sit ups, do manageable chunks with very small breaks between.

Scaling Options:

Box height -> 20/16

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit.

Med Ball weight -> 14/12 -> as needed -> Ab Mat Sit ups

Cool Down:

Downward Dog to Cobra – hold each position 20 sec. DO each 3 times

20181212

S/S/S:

Bench Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.

Fourth time seeing Bench Press this cycle. This week we look to push our muscular endurance with some higher rep sets. The goal is still an increase in weight each set. Remember, the last rep of each set should be pushing your limits.

WOD:

Every Minute On the Minute for 15 Min:

Min 1 – 12 Pull Ups

Min 2 – 10/7 Cal Ski Erg

Min 3 – 12 Ring Dips

Any time per minute left after completed the required work is rest. If you fail to make the rep count in a given minute, the next time you come back to that movement, reduce reps/cals.

Scaling Options:

Pull Ups -Buddha Pull Ups

video courtesy of notkrisroe

Ski Erg -> reduce Cals

Ring Dips -> stationary dips -> box dips

Cool Down:

Doorway Stretch – 2 min per side

Tricep mash on bar – 1 min per side

20181211

’tis the season for partner WODs!

WOD:

Partner WOD

2 Rounds:

400M Run (together)

50 Clean & Jerks (115/80)

50 Toe2Bars

50 Air Squats

100 Double Unders

*Other than run, one athlete works at a time. Reps can be split however you want between teammates.

30 Min Time Cap

Scaling Options:

Run -> 500M row

Bar weight -> as needed

T2B -> Hanging Knee Raise

Air Squats -> to depth

DUs -> 2:1 SUs

Cool Down:

Thread the needle -30 sec hold per side x 2

Calf stretch on rig – 1 min per side

20181210

REMINDER! Our Fit2Fight Throw-down is this Friday! See Coach Sherri for details!

S/S/S:

High Hang Snatch

3@70%

2@75%

2@80%

Sets start every 3 min

Based on 25Oct 1RM

Video courtesy of Catalyst Athletics. Fourth time hitting the high hang (pocket) Snatch this cycle. Weight goes up from last time. Focus on the explosive hip extension and FAST drop under the bar for each rep. Also, hold onto that bar!

WOD:

7 Min AMRAP:

10 Wall Balls 20/14

10 Back Racked Lunges 95/65

10 Shoulder to overhead 95/65

10 Front Racked Lunges 95/65

The lunges in the WOD can be in place or walking, your choice. For Shoulder to overhead, you can do strict press, push press, or push jerk, and can be in front or behind the head, your choice.

Scaling Options:

Med Ball -> 14/12 -> as needed

Bar weight -> 75/55 -> as needed, but use same weight for all bar movements

Cool Down:

Oly Wall Sit – 3 min

Video courtesy of Paradiso CrossFit

Roll out quads and hams – 10 passes per section per leg

20181207

WOD:

3 Rounds Of:

0:00-2:00

-20 Goblet Squats (53/35)

-10 Push Ups

AMRAP Burpees

2:00-3:00 – Rest

3:00-5:00

-20 Walking Lunges

-10 Pull ups

AMRAP KB Swings (53/35)

5:00-6:00 – Rest

6:00-8:00

-20 Step Ups (24/20)

-10 DB Push Press (50/35)

AMRAP Box Jumps (24/20)

8:00-9:00 – Rest

* Score = total AMRAP reps

Scaling Options:

KB weight -> 35/25 -> as needed

Push Ups -> off bench

Pull Ups -> Buddha Pull ups

DB weight ->35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Child’s pose – 2 min

20181206

S/S/S:

High Hang Clean

4@65%

3@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Based on 25Oct 1RM

Video courtesy of Catalyst Athletics. Our third time hitting our clean variation for this cycle. Weights stay the same as last time, but reps go up on each set. Make sure you hold onto the bar!

WOD:

4 Rounds For Time:

40 Double Unders

30 Thrusters (95/65)

200M Run

20 Min Time Cap

Best bet is to try shaking the legs out during the cardio parts of this WOD.

Scaling Options:

DUs -> attempts through 60 rope contacts -> 40 penguin jumps

Bar weight -> 75/55 -> as needed

Run -> 250M Row

Cool Down:

Oly Wall Sit – 3 min

Calf stretch on rig – 2 min per side

20181205

Pic courtesy of ABC7.com

We will have no classes tomorrow in honor of the National Day of Mourning for the passing of former President George H.W. Bush

20181204

DON’T FORGET, OUR FIT2FIGHT THROWDOWN IS THIS FRIDAY!!!! GET YOUR TEAM TOGETHER!!!

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting some classic deadlifts for our pull movement this cycle. With lower reps per set, goal is heavier than %x% and 3X5 weeks. BUT, do not let the weight force you to sacrifice good form!

WOD:

21-18-15-12-9:

Power Clean (175/120)

Row (Cal)

Try not to burn out your arms in the Power Cleans. Make sure you are using hip extension to get that bar up. This way, your arms won’t be on fire during the row.