WOD:

DOUBLE 5 ROUNDER!

5 ROUNDS FOR TIME:

15 Russian Swings (70/53)

15 T2B

-Rest 2:00-

5 ROUNDS FOR TIME:

15 Burpees

15 Med Ball Sit-ups (20/14)

Score = total time

Scaling Options:

KB weight -> as needed

T2B -> Hanging Knee Raise

Med Ball weight -> as needed

Cool Down:

Down dog to cobra pose x 20

Roll out T-spine

S/S/S:

Segmented Clean Deadlift (3 pauses)

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  This will be our pulling variation for this cycle.  The clean deadlift is used to help make us stronger on the first pull of our clean.  We segment it by pausing two seconds at 2 inches off the ground, right above the knee, and at the high hang (pockets) prior to standing all the way up.

WOD:

For Time:

60 Ground to Overhead w/ Plate (45/25)

30 Cal Row

15 Pull Ups

200m Run

15 Pull Ups

30 Cal Row

60 Ground to Overhead w/ Plate (45/25)

Video courtesy of The Box and ME.  For Plate Ground2OH, make sure one end of the plate touches the ground at the bottom, and your knees, hips, and arms are fully locked out at the top.

Scaling Options:

Plate weight -> as needed

Pull Ups -> Buddha Pull Ups

Run -> .4 Mile Assault Bike

Cool Down:

Back extension on GHD -4X20

Roll out lats

Two-parter today!!!

WOD:

1 Mile Run – 10 Min Time Cap

3 Min after 10 Min Cap…

15 Min AMRAP:

30′ R-Hand OH KB Lunge

15 Alt Hang KB Snatch

30′ L-Hand OH KB Lunge

15 Goblet Squats

KB weight – 53/35

In part one, the goal is a PR on your one-mile run.  If you finish below 10 min, you will have up to the 10 min cut-off + the 3 min rest period to catch your breath (ex. If I finish my 1 mile at 8 min, I will have a total of 5 min rest.  If I finished right at 10, or cut my distance to finish right at 10, I will have 3 min rest.  No matter what, 3 min after the 10 min cut-off, everyone starts the AMRAP) If you don’t think you can finish the mile in 10 minutes, scale your distance.  For the WOD, suggest marking off a 30’ section on the floor, start at one end with the lunges, at the end of the R-hand luging, perform the alternating hanging KB snatch right there at the end of the 30’ spot.  Once done with the snatches, turn around, and lunge back, this time with the KB overhead in the left hand.  When you get back to the starting spot of your R-hand lunges, perform your goblet squats.

For Hanging KB Snatch (make sure to switch hands each rep) –

Video courtesy of Performance Based Fitness

Scaling Options:

Run -> 2K Row or 3 Mile Assault Bike -> shorter run distance

KB weight -> 44/30 ->35/25 -> as needed

Cool Down:

Pigeon Pose – 2 min per side

Banded OH stretch – 2 min per side

S/S/S:

Power Clean + Front Squat + Jerk

 3@60%

3@65%

2@70%

Sets start every 2 min

% Based off 10 Jan 1RM

Video courtesy of Will Flemming.  New cycle!!!!  For our Clean & Jerk variation, we will complete one power clean, then perform one front squat, and finish with one jerk (preferably split).  That completes 1 rep.  Focus on technique on this week with the lighter weights.  Hit each landing perfect, keep your back flat on the Front Squat.

WOD:

EMOM 16:

Odd – 2 Rope Climbs

Even – 4 Box Jumps (30/26)

Video courtesy of CrossFit HQ.  Quick demo on rope climbing efficiency.  The lower reps are on purpose today.  The work will be done in short bursts, but will tax.  Make the rope climbs as efficient as possible, and use violent hip extension on the higher box jumps.  Use the remaining time each minute for recovery.

Scaling Options:

Rope Climbs -> Rope Walks 3 for every 1 rope climb

Video courtesy of PeakPerformVideo.  For Rope Walks, suggest having a dumbbell in front of each foot to help keep legs straight.

Box height ->26/24 ->24/20

Cool Down:

Roll out forearms – 2 min per

Cobra pose – 3 min

S/S/S:

2-sec Pause Back Squat

5X5

Increase weight ea set

Compare to 2 Nov

Video courtesy of Catalyst Athletics.  Finish re-test week with an increase in you 5X5 two-sec back squat!

WOD:

Partner WOD

AMRAP 15 Min:

P1 – Rows @ Consistent Effort

P2 – 5 Burpees + 10 Step-ups (24/20) + 20 Double Unders

(switch spots every time a partner finishes their double unders)

Score = total cals rowed

So, the WOD will start with one partner on the rower.  Once they start rowing the other partner will complete 5 burpees, 10 box step ups, and 20 double unders.  Once partner 2 finishes their last double under, partners switch places and go again.  Partner keep switching every time one partner finishes up on double unders.  The rower will continue to count calories throughout the 20 min.  Score at the end is total cals rowed.

Scaling Options:

Box height -> as needed

DUs -> attempts through 30 rope contacts -> 30 penguin hops

Cool Down:

Banded bully stretch – 2 min per side

Pigeon pose on box – 2 min per side

S/S/S:

20 Min to est 1RM Snatch

Compare to 25 Oct

20 Min to est 1RM Clean & Jerk

Compare to 25 Oct

Time to see how honing technique over the past 9 weeks has worked for us.  Trust in your technique and see what you can move!

Scaling Options:

If unable to squat snatch or squat clean, use power variations

Cool Down:

Oly wall sit – 4 min

Video courtesy of Albany CrossFit.  Using the band will help increase that stretch

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 6 Nov

Video courtesy of Rogue Fitness.  A good day to get heavy!  Re-testing our 5X5 deadlift!  Goal is heavier per set than what we did at the beginning of Nov.

WOD:

3 Rounds For Time:

15 Pull ups

30 Wall Balls (20/14)

60 Double Unders

Scaling Options:

Pull Ups -> Buddha Pull Ups

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

DU -> 120 SUs

Cool Down:

Back extension on GHD -4X15

Calf stretch on rig – 2 min per side

WOD:

25 Min AMRAP:

30 Air Squats

20 DB Power Cleans (50/35)

15 Burpees

10 DB Push Press (50/35)

Videos courtesy of CrossFit HQ.  Quick demo on DB power cleans.  Remember, only one head of each DB needs to touch the ground at the start of every rep.

Quick demo on DB Push Press.  Remember not to re-bend the knees once you start going overhead.  These ain’t push jerks!

Scaling Options:

DB weight ->35/25 -> as needed

Cool Down:

Banded hip opener – 2 min per side

Banded OH stretch – 2 min per side

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 31 Oct

Video courtesy of Rogue Fitness.  Time to see if the weeks of hard work paid off!  Try to go heavier per set than you did back at the end of Oct.

WOD:

30-25-20-15-10:

Ski Erg (Cals)

Assault Bike (Cals)

Try to limit your rest to the transition from one movement to the next

Scaling Options:

Cut cals to 20-15-10-5

Cool Down:

Couch stretch – 2 min per leg

Doorway stretch – 2 min per side

We, the coaching staff will start putting out a monthly challenge for all you awesome athletes to perform some time during this month!  We will have the challenge listed up on the back of the WOD white board.  When you complete the challenge, write your name and time/score/weight, etc.. (will vary per challenge), and if you did it RX’d or scaled on the board.  The monthly winner will be recognized right here on our website!

Our first challenge, presented by Coach Sherri will be….

“Chad Wilkinson”

For Time:

1000 Box Step Ups with a ruck (45/35) – 20 inch box

pic courtesy of CrossFit HQ.

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”

REMEMBER:  The challenges will be separate from our daily WODs, so they are done on your own time, any time during the month.  So, deadline for this challenge will be 2000 local on 31 Jan. 

Let’s have some fun!!!!