Warmup:

Grab a pair of light/med DBs

30 Jumping jacks

10 DB deadlifts

10 Squat2Stands

10 Spider-Man Lunge w/twist

5 Hang DB Power Cleans

5 DB Front Squats

5 DB Thrusters

10 Thoracic High Fives

5 Push Ups

5 Cobra to Hip Snap

3 Devils Press

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.  Then, 30 sec handstand hold, shake out arms and do 3 wall walks

WOD:

AMRAP 6:

3 DB Thrusters (50/35)

3 Pull Ups

6 Thrusters (50/35)

6 Pull Ups

9 Thrusters (50/35)

9 Pull Ups

Etc… add 3 reps per movement per round

-3 Min Rest-

AMRAP 6:

2 Devil’s Press (50/35)

2 Handstand Push Ups

4 Devil’s Press (50/35)

4 HSPUs

6 Devil’s Press (50/35)

6 HSPUs

Etc… add 2 reps per movement per round

-3 Min Rest-

AMRAP 6:

1 DB Curtis P (50/35)

1 Muscle Up

2 DB Curtis P’s (50/35)

2 Muscle Up

3 DB Curtis P’s (50/35)

3 Muscle Up

Etc… add 1 rep per movement per round

Score = Total Reps

Videos courtesy of Rogue Fitness, CrossFit Federal Hill, and Mountain Tacticle Institue, respectively. Demos of the Db Thruster, Devils Press, and Curtis Ps (one hang squat clean, one lunge per leg, one push press).  Back-to-back-to-back AMRAPs!  As the movements (both weighted and bodyweight) get more complex, the number you increase by per round goes down from one AMRAP to the next.  Use the first couple of rounds at the lower numbers to really get the movement down, so by the time the reps are higher, you’re able to string them together efficiently.

Scaling Options:

DB weight -> 35/25 -> as needed

Pull Ups -> Buddha Pull Ups -> Ring Rows

HSPUs -> Pike Push Up off Box -> Pike Push Up off the floor -> Hand Release Push Ups

Muscle Up -> Jumping Muscle Up -> 3 Burpee to kipping pull ups* per muscle up -> 3 Burpee to Jumping Pull Up** per Burpee

Videos courtesy of OPEX Fitness.  Demos of the Burpee to Kipping Pull up, and Burpee to Jumping Pull Up.

Cool Down:

Doorway Stretch – 1 Min per side

Couch Stretch – 2 Min per leg

Warmup:

200M jog

Spider-Man Lunge 30’

Walking Kicks 30’

Side Lunge 30’

10 Cal Row

Heel2Toe 30’

Duck Walk 30’

Inchworm 30’

Burgener warmup- Videos below courtesy of The CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener WU

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based of 12Aug 1RM

Video courtesy of Catalyst Athletics. Second run of our Snatch Complex for the cycle.  Again, it is a 3-position Snatch.  We will perform one snatch from the ground, hold onto the bar, set up right below the knee and perform a second snatch, still holding onto the bar, we will set up above the knee and complete our third and final snatch of the complex.  As we have been progressing in catching the bar in the bottom of the squat, the goal with all 3 reps is to catch at the bottom of the Overhead Squat.  If dropping under fast is still a limiting factor, catch at power and then ride down to the bottom positions of the OHS.  Each time you do a rep, aim to get FASTER on the drop under.

WOD:

For Time:

10 Cal Row

100M Run

20 Cal Row

200M Run

30 Cal Row

400M Run

30 Cal Row

200M Run

20 Cal Row

100M Run

10 Cal Row

15 Min Time Cap

Consistent pace and fast transitions will make getting under the time cap a doable thing.

Scaling Options:

Run -> 30 sec cardio for every 100M

Cool Down:

Tabata Roll Out

Spend 20 seconds rolling out one body part, take a 10 second break, and then do the next body part.  Do the whole body in this fashion

Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab walk 30’

Lat stretch on rig 30 sec per side –  see video below, courtesy of Harbor Park CrossFit

Barbell w/u: With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean (mid-thigh), Power Clean from shin

Pic and video courtesy of CrossFit HQ. In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

WOD:

“Hotshots 19”

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 M Run

Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.  Today’s WOD is in their honor.

Scaling Options:

Air Squats -> to depth

PC Weight -> 115/85 ->95/65 ->75/55

Strict Pull Ups –> Buddha Pull Ups -> Table Rows

Run -> 500M row -> 2 Min of cardio

Cool Down:

Puppy Pose on Chair – 2 Min

Video courtesy of Vintage CrossFit

Banded lat stretch – 1 min per side

Warmup:

Grab a rower and light pair of DBs

10 Cal Row

5 DB deadlifts

5 DB Front Squats

5 DB Press

10 Cal Row

5 DB Hang Cleans

3 Devil’s Press

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, low hang (below knee) power clean, high hang squat clean, low hang squat clean, squat clean from mid shin, press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@60%,

3@65%,

2@70%

+ 1 Jerk at the end of ea set.

%s Based off 12Aug 1RM

 Sets start every 3 min

Video courtesy of Catalyst Athletics. Our Clean Complex this cycle continues on our path of getting comfortable catching the bar at the bottom of a squat.  The better we get here, the more weight we’ll be able to move. Since we are going from ground, to below knee, to above knee, keep a tight grip on that bar!!! 

WOD:

40-30-20-10*:

Row (Cals)

DB Hang Squat Cleans (35/25)

*Every 2 Min – 5 Devil’s Press (begin WOD w/5 Devil’s Press)

Time cap – 20 Min

Video courtesy of CrossFit HQ.  Quick demo of the DB Hang Squat Cleans. Today will push you; I guarantee it.  Move as quickly as you can from movement to movement, and make sure you keep an eye on the clock so at the top of every 2 min, you can hit the 5 Devil’s Press.  The DBs are on the lighter side this time, so rep cycling should go a little faster.

Scaling Options:

DB height -> 25/15 -> as needed

If no rower available use other cardio, if none available at all -> sumo deadlift hi pull (95/65) – 1 rep=1 cal

Cool Down:

T-Spine Roll out – 2 Min

Spider-Man Lunge hold – 1 Min per side

Pic courtesy of 911towerchallengefoundation.org.  Don’t forget to register for this year’s Tower Challenge.  Click here, and when selecting a team, look for “CrossFit Flex/Joint Strike CrossFit”

Warmup:

8 Box Step overs

10 Squat2Stands

10 Twisting Lunge

5 Tuck Jumps

10 Alt Toe Touch (feet wide)

5 Box Jumps

10 Twisting Push Ups

On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 wall walks

WOD:

“Crazy 26”

For Time:

26 Box Jump (24/20)

26 Pull Ups

26 Walking Lunges

26 Toe to Bar

26 Air Squat

26 Ab Mat Sit Ups

26 Empty Bar Good Mornings

26 Handstand Push Ups

26 Burpees

26 Hand-release Push Ups

*Time Cap – 26 Min

Scaling Options:

Box height -> 20/16

Pull Ups -> Buddha Pull Ups -> Ring Rows

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Sit Ups -> feet anchored

HSPUs -> Pike Push Ups off a bench -> Pike Push Ups off the ground

Hand Release Push Ups -> knees on ground in the push

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Pigeon Pose on box – 2 Min per side

Warmup:

Grab rope & PVC pipe

50 Single Unders

8 Squat2Stands

8 Thoracic High Fives

30 High-Jump Single Unders

8 Inchworms

30 Dubs or 4 attempts

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press – See video below (courtesy of CrossFit HQ)

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD)

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our Squat movement for this cycle will focus on the Overhead Squat.  The stronger we become in this movement, the easier it will be to successfully catch the bar in a Snatch.  Tight core, active shoulders and feet flat!

WOD:

EMOM 15:

Min 1 – 10 Toe2Bars

Min 2 – 45 Sec. Handstand Hold

Min 3 – 60 Double Unders

Video courtesy of Hyperformance Fitness.  Proper set up and execution of the Handstand Hold.

Scaling Options:

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

HS Hold -> Pike Hold off a box -> Plank

DUs -> 45 sec DU practice

Cool Down:

Calf Stretch on rig – 1 Min per side

Cobra Pose – 1 Min

Pic courtesy of Luke Events.  Please join us this Friday from 0600-0900 as we do “Hotshots 19” in honor of nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire. There will be an RX and scaled versions ready for you. This event is open to all.

Now, back to today’s work

Warmup:

Grab light KB

3 Rounds:

100M jog

30’ Single Arm OH KB walk

Switch arms and repeat

5 single arm KB Russian swing

3 Single arm KB Press

3 Single arm KB Snatch

S/S/S:

5-3-3-3-1:

Single Arm DB Jerk (do one arm then the other each set)

Sets start every 2 Min

Increase weight as needed

Video courtesy of Train FTW.

Little fun pressing/receiving work to start off. For the Single Arm dumbbell Push Jerk – Set-up:
Feet under hips/Glutes and abs tightened/dumbbell resting on shoulder/Elbow in front of body Execution: Dip/Push knees forward and out/Torso stays vertical/Heels down/Quickly extend at the hips and knees/Push under the dumbbell/Receive the bar in a Single Arm Partial Overhead Squat/Stand with load overhead to the finish position.  Go by feel on the weight jumps. Focus more on explosively opening the hips to move the weight and punching to land with arms extended instead of muscling the DB up

WOD:

18 Min AMRAP:

60′ Double KB Front Rack Walking Lunge (53/35)

(3 burpee penalty per drop during lunge)

5 KB Hang Snatch per arm (53/35)

Video courtesy of Functional Bodybuilding.  For the WOD today, mark off a 30′ section so you can lunge down and back.  And yes, only do burpees if you have to put the KBs down prior to finishing the lunge distance.

Video courtesy of Rogue Fitness. For the KB Snatch, get that good punch once it gets over the shoulder height to ensure you don’t bruise your forearm today.

Scaling Options:

KB weight -> 35/23 -> as needed

Cool Down:

Banded OH stretch – 2 Min per side

Couch Stretch –2 Min per side

Warmup:

3 Rounds of:

10 Cal Row

10 Cherry Pickers

5 Back Roll to V-Sit – See video below, courtesy of The Nate Chambers

10 Sec lat stretch per side – See Video below, courtesy of Scott Sonderman

Then, Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength. Our pulling motion for this cycle will be the OG of pulling, traditional stance Deadlifts!     Stronger we get here, the stronger everything else becomes!!!  Follow the steps on this video for set up and execution and you WILL have a better deadlift.

WOD:

On a 15-minute clock, 3 Rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Score = Total Cals completed in WOD

So, the goal of today is to see a steady rise in intensity as you go from minute to minute in a given round.  The 50 sec work set is closer to steady-state output, whereas the 10 second work set should be all-out sprinting!  Try to up that intensity so you finish that 10 second sprint BLAZING FAST, as you’ll get a nice 50 second break before rowing again.

Scaling Options:

If no rower – sumo deadlift high pull (95/65). 1 rep = 1 cal

Cool Down:

Iron Cross hold – 1 Min per side

Child’s Pose – 2 Min

Warmup:

Pair up and gran one med ball

200M run w/med ball – Pass ball back and forth as needed

Set up 10’ apart from partner

10 Chest passes each

10 Side tosses each

10 Granny shots each

10 Wall Ball passes each

Super Squat Hip Sequence – Video courtesy of Mobility WOD

WOD:

Teams of 2

2 Rounds of:

1 Mile Run*

100 Wall Balls (20/14)

100 Ab Mat Sit Ups

*Partners alternate 400m at a time on the run. All other reps can be split in any manner. One works while other rests.

With the great fun we had the other week doing “31 Heroes”, we decided to hit up another partner WOD.  With this one, there is built-in rest, which should help you and your partner push fast through each section.    If you are going solo, make this one a bit more of a grinder.  You’ll cut the reps/distance in half and just keep going through the whole thing with no rest.

Scaling Options:

Run -> 2K Row per mile

Med Ball weight -> 14/10 -> as needed

Ab Mat sit ups -> feet anchored

Cool Down:

Cobra Pose – 2 min

Couch Stretch – 2 min per side

Warmup:

Jog 30’ and back x 3

Bear Crawl 30’

Crab walk 30’

Spider-Man Lunge 30’

Seal Walk 30’

10 Twisting Push Ups

10 Hollow Rocks

On Rings – perform 5 reps of: Ring Rows, walk feet down and do 5 more ring rows, elevate feet and do 5 more ring rows

Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. Our pushing movement for this cycle will be The Push Jerk.  Yes, we get a few of these in on days where we are doing are Clean Complex, but our pushing days this cycle should help keep the focus on getting that weight overhead so when it comes time to go for a new C&J 1RM, the Jerk comes really easy!  As always, the goal with the 5X5 is the last rep should really be pushing your limits of control without hitting failure.

WOD:

4 Rounds for Quality:

10 DB Bench Press (pick weight*)

8 Feet Elevated Ring Rows

1:00 Side Plank each side

*heavy enough where going unbroken is challenging

Video courtesy of Functional Bodybuilding. You read it correctly, today’s WOD is NOT for time.  The goal is quality reps each round.  That means, no half reps on the DB bench, no kipping/sagging of the hips on the feet-elevated ring rows, and staying tight and maintaining the side plank each minute you do it.  That said, rest as needed from movement to movement.  Getting enough rest should allow you to keep every rep clean and perfect

Scaling Options:

Feet Elevated Ring Rows -> Regular Ring Rows (Elite: Strict Pull Ups)

Side Plank -> free hand on ground for balance

Cool Down:

Scorpion Pose – 1 Min per side

Roll out Lats – 2 Min per side