Monthly Archives: February 2019

20190204

We will announce our top performers from the January Coaches’ Challenge by Wednesday.  Look for the February Challenge to come out tomorrow!

WOD:

4 Rounds of:

In 4 Min, complete the following

10 HSPUs

20 Ab Mat Sit Ups

100′ Bear Crawl

Max reps – Burpees to a target 6″ above reach

 

1 Min break between rounds

 

Score = total Burpees

So, think of this as 4 separate Burpee AMRAPS with a 3-movement buy-in for each.  Try to push through the HSPUs, Sit Ups, and bear crawls so you have as much time as possible for the burpee to target.  Either set the target using a ring on a strap set 6” above your reach, or see if the higher pull up bars are 6” above your reach.  Worse-case, mark a spot on a wall 6” above your reach, and do the burpees right next to the wall, as  you jump, reach over to the side and hit the target.

 

Scaling Options:

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit

 

Ab Mat Sus -> Feet Anchored

 

Bear Crawl -> 10 Cal Ski erg+ 20 Air Squats

Cool Down:

Banded Bully Stretch – 2 min per side

 

Cobra to Downward Dog – X20, slow and controlled

20190201

CONGRATS TO ALL WHO PARTICIPATED IN JANUARY’S COACHES’ CHALLENGE.  THE WINNER WILL BE ANNOUNCED MONDAY ALONG WITH FEBRUARY’S CHALLENGE!

S/S/S:

Strict Press

3X5

 

Increase weight ea set

Video courtesy of CrossFit HQ.  Second time hitting Strict Press this cycle.   Again, things to remember, Hip-width stance, hands outside of shoulders, elbows slightly in front of bar, full grip on bar, bar moves over the middle of the foot, torso and legs static, heels down, shoulders push up into the bar, complete at full arm extension.

WOD:

For Time:

100 Double Unders

50 Wall Balls (20/14)

25 Toe2Bars

50 Double Unders

30 Wall Balls

15 Toe2Bars

Goal should be sub-10 minutes on this WOD.

 

Scaling Options:

DUs -> 2:1 ratio to Sus

Med ball -> 14/12

T2B -> Hanging Knee Raise

 

Cool Down:

Heel cord mash – 2 min per side

 

Cobra to downward dog (Slow and controlled) 2×10