WOD:

8 Rounds of:

40 Sec Work/20 Sec Rest, cycling through…

Hang Power Cleans (115/80)

DB Thrusters (50/35)

OHS (115/80)

Devil’s Press (50/35)

Score = Total Reps

So, the way each round will work: 40 seconds max reps of Hang Power Cleans, 20 seconds rest, 40 seconds max reps of DB Thrusters, 20 seconds rest, 40 seconds max reps of OHS, 20 seconds rest, 40 seconds max reps of Devil’s Press, and finally 20 seconds rest.  Keep a running total in your head, or jot down the number during your rest.  Since there is built-in rest, go until the end on every round!

Video courtesy of CrossFit Federal Hill.  Quick demo on the Devil’s Press

Scaling Options:

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

DB weight -> 35/25 -> As needed

Cool Down:

Pigeon pose – 2 min per side

Banded Bull Stretch – 2 min per side

S/S/S:

2-Second Pause Snatch at Knee

3@65%

3@70%

2@75%

Sets start every 2 min

%s Based on 31Jul 1RM

Video courtesy of Catalyst Athletics.  Second time hitting our Snatch variation this cycle.  %s go up.  Again, make sure you keep tension in the pause!

WOD:

EMOM 18:

Min 1 – 15/10 Cal Row

Min 2 – 15 Pull Ups

Min 3 – 10 Alt DB Snatch (50/35)

Efficient movement is what will allow you to stay in the minute time cap every movement.  On the pull ups, focus on keeping feet together.  On the row, make sure you use maximum leg drive every stroke.  On the DB Snatch, use that violent hip extension to move that DB!

Scaling Options:

Pull Ups -> Buddha Pull Ups

DB weight -> 35/25 -> As needed

Cool Down:

Leg Bleeds – 3 min

Banded overhead stretch – 2 min per side

Pic courtesy of CrossFit HQ.  Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.  Marchini is survived by numerous friends and family members

WOD:

“Havana”

AMRAP 25:

150 double-unders

50 push-ups

15 power cleans (185/125)

Scaling Options:

DUs -> Scale down to 100 per round -> Attempts through 150 Rope Contacts -> 200 Single Unders -> 150 Penguin Hops per round -> 75 Single Unders

Push Ups -> Off a bench

Bar weight -> 135/95 -> 95/65 -> As needed

Cool Down:

Calf Stretch on Rig – 2 Min per side

Tricep Mash – 2 min per side

S/S/S:

Push Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our second go on Push Press this cycle.  Sets go down, so look to move heavier weights per set.  Don’t forget, for Push Press, the key is not to re-bend the legs after you extend the hips.  Don’t want to turn these into push jerks.  A good way to prevent this is to squeeze the butt as you extend the hips.

WOD:

50-40-30-20-10:

Air Squats

Russian KB Swing (53/35)

Ab Mat Sit Ups

Video courtesy of WOD Star.  Quick demo on the Russian Kettlebell Swing.  For today’s WOD, keep a steady pace in the higher reps rounds to allow a sprint at the end.

Scaling Options:

KB weight -> 35/25

Ab mat sit ups -> Feet anchored

Cool Down:

Cobra Pose – 2 Min

Roll Out low back and T-Spine

Col David “Zeke” Skalicky reppin’ Joint Strike during his first F-35 flight.  Stop in and see us when you’re TDY, sir!

WOD:

3 Rounds For Time:

1 Mile Assault Bike

700M Ski Erg

400M Run

No better way to kick off the week than a cardio burner!  The 400M run will be the shortest piece in the WOD today, so use it to shake out the arms and legs to get ready for some pain-cave moments in the Assault Bike and Ski Erg.

Scaling Options:

Run -> 500M Row

Cool Down:

Couch Stretch – 2 Min Per leg

Thread the needle – hold for 1 min per side

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Second time hitting Front Squats in our cycle.   With the sets decreasing to 3 instead of 5, aim to go heavier in your work sets.

WOD:

42-30-18-12-6:

Alt Jumping Lunges

Ab Mat Sit Ups

Pull Ups

In the pull ups, unless you are a Gymnastics ninja, break these up into manageable chunks to avoid failure.

Video courtesy of Paradiso CrossFit.  Quick demo on Jumping Lunges.  And yes, each lunge is a rep, so in the first round, you’ll do 21 lunges per leg.

Scaling Options:

Jumping Lunges -> Step-back Lunges

Ab mat sit ups -> Feet anchored

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Cool Down:

Pigeon pose – 2 min per side

Cobra pose – 2 min

Pic and WOD courtesy of Bri Marie from Wildfire CrossFit.  This WOD is dedicated to Jordan Anchondo-24, and Andre Anchondo-23, Arturo Benavides-60, Jorge Calvillo García-61, Leo Campos-41, Maribel Hernandez-56, Adolfo Cerros Hernández-68, Sara Esther Regalado-66, Angelina Englisbee-86, Raul Flores-83, Maria Flores-77, Alexander Gerhard Hoffmann-66, David Johnson-63, Luis Juarez-90, Maria Eugenia Legarreta-58, Ivan Filiberto Manzano-41, Gloria Irma Márquez-61, Elsa Mendoza-57, Margie Reckard-63, Javier Amir Rodriguez-15, Teresa Sanchez-82, Juan de Dios Velázquez-77.  These are the innocent victims of the 3Aug shooting in El Paso, TX. As you grind through this today, be thankful for all the good things in your life, and hug those close to you today.

WOD:

“El Paso 22”

8 Rounds:

3 Power Cleans (185/125)

22 Kettlebell Swings (53/35)

9 Burpees

15 Deadlifts (185/125)

200M Run

*45 Min Time Cap

Scaling Options:

Bar Weight -> 135/95        ->115/80 -> 95/65 -> as needed

KB weight -> 35/26 -> as needed

Run -> 250M Row

Cool Down:

Leg Bleeds – 3 min

Banded Hamstring stretch – 2 min per side

S/S/S:

2-Second Pause Clean at Knee

 3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 2 min

%s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Second time hitting our Clean variation this cycle.  During the pause, do NOT lose tension!  Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!

WOD:

EMOM 14:

Odd – 8/6 Cal Ski Erg

Even Max Power Snatch (115/80)

Score = Lowest number of Power Snatch in a Round

Highly suggest shaking out the arms once you come of the ski erg so you don’t get a surprise fatigue fail when you start your Power Snatches.  Also, although we want Max Reps on the Power Snatch, don’t form get away from you.  Keep your back flat when you are picking up the bar, and get a good “Punch” once the bar goes over your head.  Not looking to see any press outs!

Scaling Options:

Ski Erg -> Row

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

Cool Down:

Back Extensions on GHD – 3×15

Child’s Pose – 2 min

WOD:

AMRAP 3:

21/15 Cal Row

21 Burpees

Max Air Squats

Rest 3 Min

AMRAP 3:

18/13 Cal Row

18 Burpees

Max Air Squats

Rest 3 Min

AMRAP 3:

15/11 Cal Row

15 Burpees

Max Air Squats

Rest 3 Min

AMRAP 3:

12/9 Cal Row

12 Burpees

Max Air Squats

Although these are four mini-WODs, your score today is the combined total of Air Squats from each one.  Get through your Row and Burpee Cash in fairly quickly so you’ll have as much time as possible to get in the Air Squats.  As you can see, each AMRAP, the cash-in reps go down.  That should mean you’ll be able to hit more Air Squats each AMRAP.

Scaling Options:

Row -> Assault Bike

Air Squats -> To a target depth

Cool Down:

Couch Stretch – 2 min per side

Doorway Stretch – 1 min per side

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Second time hitting good ol’ fashioned deadlifts this cycle.  With the sets decreasing to 3 instead of 5, aim to go heavier in your work sets.

WOD:

AMRAP 12:

2 Hang Power Cleans (135/95)

2 DB Thrusters (50/35)

4 Hang Power Cleans (135/95)

4 DB Thrusters (50/35)

6 Hang Power Cleans (135/95)

6 DB Thrusters (50/35)

Etc… Add 2 reps every round

A nice “Up the Ladder” AMRAP today.  Utilize a good hook grip on the Hang Power Cleans so your arms don’t fatigue out too quickly.  On the DB Thrusters, feel free to Squat Clean into the first rep off the floor.

Scaling Options:

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

DB weight -> 35/25 -> As needed

Cool Down:

Thread the needle pose – 1 min per side

Roll out forearms