20190228

pic courtesy of CrossFit Iron Legion. What will 19.2 have in store for us? Tune on on games.crossfit.com at 6pm local to find out!

S/S/S:

Strict Press

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ. Last time hitting the Strict Press before we re-test our 5X5. Higher reps mean we’re pushing muscular endurance today. Don’t get sloppy!

WOD:

Every Minute On the Minute for 15 Minutes:

Min 1 – 10 Pull Ups

Min 2 – 8 Burpees

Min 3 – 6 Box Jumps (24/20)

Any time left over in a given minute is rest. If at the end of any given minute, you haven’t finished the required reps, move on to the next movement. The rep count is low as to help you concentrate on perfect movement per rep. Don’t let form break down. Be efficient!

Scaling Options:

Reduce reps to finish within the minute

Pull Ups -> Buddha Pull Ups

Box height -> 20-16

Cool Down:

Roll out lats – 10 passes per side

Doorway stretch – 2 min per side

20190227

S/S/S:

Segmented Clean Deadlift (3 pauses: 2” off ground, right above the knee, high hang)

2,2,1,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting the segmented clean deadlifts before re-testing our 5X5. Not looking for a 1RM on the singles, but heavier than any weight you have used in the previous weeks. Keep the core tight throughout!

WOD:

18 Min AMRAP:

15/10 Cal Row

15 Deadlifts (135/95)

30 Ab-Mat Sit Ups

For the deadlifts, the goal should be breaking up no more than once per set. If you can go unbroken throughout the WOD, great, but trying to go 8/7 each round for deads may save the back as the WOD goes on.

Scaling Options:

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

Ab mat sit ups -> feet anchored

Cool Down:

GHD Back Extensions 4 X 15 w/5 sec hold at top

Cobra to downward dog – 20 reps, slow and controlled

20190226

DON’T FORGET THE COACHES’ CHALLENGE THIS MONTH!!!! GET YOUR SCORE ON THE WHITEBOARD AT THE GYM!!!

Any questions on the Challenge, see Coach Sherri.

WOD:

For Time:

100 Double Unders

500M Ski Erg

20 Cal Assault Bike

50 Double Unders

250M Ski Erg

20 Cal Assault Bike

250M Ski Erg

50 Double Unders

20 Cal Assault Bike

500M Ski Erg

100 Double Unders

Steady pace wins the race today. Don’t try to sprint out the gates on this one. Know you’re going into the pain cave for a good amount of time and embrace it!

Scaling Options:

DUs-> DU attempts through 75, 35, 35, 75 attempts, respectively -> penguin hops -> 2:1 SU ratio

Cool Down:

Calf stretch on rig – 2 min per side

Roll out hamstrings

20190225

pic courtesy of BoxRox. Anyone else make these faces during 191? Time to recover and get ready for 19.2!

S/S/S:

Power Clean + Front Squat + Jerk

3@75%

2@80%

2@85%

Sets start every 3 min

Based off 10 Jan 1RM

Video courtesy of Will Flemming. Our last time hitting our C&J complex for this cycle before we re-test our Oly 1RMs. The %s increase, so be ready. Maintain good form throughout!

WOD:

3 Rounds For Time:

10 Power Snatch (95/65)

8 HSPUs

10 OHS (95/65)

8 Alternating Pistols

Shoulder and legs will be taxed in this one. Tight core position will help you grind through!

Scaling Options:

Bar weight -> 75/55 -> as needed

HPUs -> Pike Push Ups

video courtesy of Norcal CrossFIt

Pistols -> Banded Pistols** -> Pistols to stack of plates

For banded Pistols (video courtesy of WODStar)

Cool Down:

Couch stretch – 2 min per side

Banded OH stretch – 2 min per side

20190222

WELCOM TO THE 2019 CROSSFIT OPEN!!!!

video and pics courtesy of Games.CrossFit.Com

WOD:

19.1 Complete As Many Rounds as possible in 15 Minutes of:

19 Wall Balls (20/14) Men- to a 10′ target, Ladies- to a 9 ‘ target

19 Cal Row

NOTES

The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.

The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

There is no tiebreak for this workout.

Movement Standards:

Wall Balls:

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Row:

The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads 19 calories.

Scaling Options:

Wall Balls -> 14/10

For a full break down of divisions and to print out a score score sheet, click here

Cool Down:

Couch Stretch – 2 min per leg

Roll out back and posterior chain – 20 passes

20190221

S/S/S:

Power Snatch + OHS

4@65%

3@70%

3@75%

Sets start every 3 min

%s Based off 10 Jan 1RM

Video courtesy of Will Flemming. Third time hitting our Power Snatch + OHS complex this cycle. Weights stay the same as last time, but reps increase. This is why there is more rest between sets. Recover and keep the form perfect each set!

WOD:

4 Rounds:

300M Ski Erg

20 Box Jumps (24/20)

1 Mile Assault Bike

Even though it is only 4 rounds, this will tax the lungs. Embrace the suck, and keep moving!

Scaling Options:

Box height -> 20/16 -> as needed

Cool Down:

Pigeon pose on box – 2 min per side

Banded bully stretch – 2 min per side

20190220

WOD:

Every Minute On the Minute for 21 Minutes:

Min 1 – 10/7 Cal Row

Min 2 – 6 Burpee Over Barbell

Min 3 – 5 Thrusters (115/80)

Any time left over in a given minute is rest. If at the end of any given minute, you haven’t finished the required reps/cals, move on to the next movement.

Scaling Options:

Bar weight -> as needed (sets should be unbroken)

Cool Down:

GHD Back Extensions 3 X 15 w/5 sec hold at top

Doorway stretch – 2 min per side

20190219

S/S/S:

High Bar Back Squat

5X3

Increase weight ea set

Video courtesy of the Shrugged Collective. Third time hitting the High Bar Back Squat. With lower reps per set, aim to increase your weight!

WOD:

12 Min AMRAP:

20 Goblet Squats (53/35)

15 KB Swings (53/35)

10 Pull-Ups

5 HSPUS

Use the transition from one movement to the next be your recovery time.

Scaling Options:

KB weight -> as needed

Pull-ups – Buddha Pull Ups

HSPUs -> Pike Push Ups

Cool Down:

Couch Stretch – 2 min per side

Banded hamstring stretch – 2 min per side

20190218

pic courtesy of the CrossFit Games

The worldwide CrossFit Open begins this Thursday! It’s a great time of the year to see how, over the next five weeks, how you match up with the rest of the world. And it’ll be FUN!!!!! The weekly WOD will be released each Thursday during the Open, and it will be our WOD on that Friday. Sign up to be part of our Affiliate Team at https://games.crossfit.com/

S/S/S:

10 Min to find highest unbroken Double Under number

The goal here is to find the highest number of unbroken double unders you can achieve. Take 10 minutes, so in between attempts, catch your breath and stretch your legs.

WOD:

**16-14-12-10-8* of:**

50″ shuttle Runs

*45 Double Unders after each round

The way this works is you will do 16 shuttle runs (from start line to the 50’ mark is 1, running back to the start line is 2, and so on), then 45 double unders, then 14 shuttle runs, then 45 DUS, etc… until you finish 45 double unders after the round of 8 shuttle runs.

Scaling Options:

DUs -> attempts through 45 rope contacts

Cool Down:

Calf stretch on rig – 1 min per side

Roll out calves – 2 min per side

20190215

S/S/S:

Strict Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third time hitting the Strict Press this cycle. Lower reps means heavier weights this time!