WOD:
EMOM for 18 Min:
Min 1 – 12 Cals – Assault bike or Airdyne
Min 2 – 10 Shuttle Runs (30′) a piece
Min 3 – 15 Cal Row
Scaling Options:
N/A
Cool Down:
Pigeon Pose – 1 min per side
Calf stretch on Rig – 1 min per side
Author Archives: totactfit01
20170303 CrossFit Open 17.2
Video courtesy of Games.CrossFit.Com
WOD:
CrossFit Open 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35# Dumbbells per hand)
16 toes-to-bars
8 power cleans (50/35# Dumbbells per hand)
Then, 2 rounds of:
50-ft. weighted walking lunge (50/35# Dumbbells per hand)
16 bar muscle-ups
8 power cleans (50/35# Dumbbells per hand)
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Scaled Version:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (35/20# Dumbbells per hand)
16 hanging knee-raises
8 power cleans (35/20# Dumbbells per hand)
Then, 2 rounds of:
50-ft. weighted walking lunge (35/20# Dumbbells per hand)
16 chin-over-bar pull-ups
8 power cleans (35/20# Dumbbells per hand)
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
For Movement Standards and Score Sheet go to
Click to access cfg_open2017_event_17_2_v14-1.pdf
Cool Down:
Leg Bleeds
Roll out foremarms
20170302
Pic courtesy of Barbell Spin. Tune in at 6PM local to watch Kari Pearce and Kristi Eramo go head to head from Rogue Fitness HQ in Columbus, Ohio when Dave Castro announces 17.2
WOD:
5 rounds for time:
15 Wall Balls (20/14)
50 Double-unders
Scaling Options:
Wall Balls ->14/12
DU -> Attempts through 100 rope contacts ->50 penguin jumps
Cool Down:
Leg bleeds – 3 min
Spend 15 min on mobility on anything sore
20170301
S/S/S:
Bench Press
5X3
Increase weight ea set
| Lower reps per set = heavier weight per set than when you did 3×5 |
WOD:
AMRAP 15min:
9 Ring Dips
9 Power Snatch (95/65)
Run 200m
Scaling Options:
Ring Dip ->stationary dip ->bench dip
Power Snatch -> as needed
Run ->250M row
Cool Down:
Tricep mash – 2 min per side
Doorway stretch – 2 min per side
20170228
WOD:
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions*
50 Ab mat Sit-ups
Compare to 5Jul2016
Picture courtesy of CrossFit.com.
| In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2015.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free * If all GHDs are taken, you can sub 50 good mornings with an empty bar on your back (45/35) |
Scaling Options:
8000M Run –> 1K Row
Back ext –> Superman, laying on ground.
Ab mat sit ups -> feet anchored
Cool Down:
200M walk
10 cobra pose to downward dog(Slow)
Calf stretch – 1 min per side
20170227
S/S/S:
Clean Pulls
3X80%, 3×90%, 2×95%
Based off 1RM from 19Jan
Video courtesy of All Things Gym. Try going Chinese style this week, by adding elbows high and outside at the end.
WOD:
3 Rounds:
10 Man Makers (35/25)
10 Walking Lunges – per leg (35/25)
Post results to Beyond the Whiteboard. If you don’t have an account yet, please talk to one of our coaches to get your email to our admin.
Video courtesy of Reebok CrossFit One.
| With Dumbbells in each hand, drop down and do a push up, then row with one arm, then the other, stand up and do squat clean into thruster. |
Scaling Options:
Dumbbell weight -> as needed
Cool Down:
Banded bully stretch – 1 min per side
Couch stretch – 2 min per side
20170224 CrossFit Open 17.1
WOD:
videos and pics courtesy of CrossFitGames.com
17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24″/20″)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
NOTE: There is a 20 minute Time Cap
MOVEMENT STANDARDS
DUMBBELL SNATCHES
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell
directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be
lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.
At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
BURPEE BOX JUMP-OVER
The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.
There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.
TIEBREAK
If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Scaling Options:
Same reps, but men use 35# DB, and Women use a 20# DB.
Also, for scaled, Box Step ups are allowed.
Cool Down:
Banded Bully Stretch – 2 min per side
Leg Bleeds – 3 min
20170210
WOD:
5 Rounds:
10 burpees
20 box jumps (24/20)
30 hand release push ups
40 Ab mat sit ups
| For the hand release push ups, as long as there is air between the hands and the ground when you are at the bottom of the push up, you’re good. |
Scaling Options:
Pull Ups -> Jumping Pull Ups ->Ring Rows
Push Ups -> off a bench
BF Sit ups-> Feet anchored sit ups
Cool Down:
Tabata roll out
20 seconds foam roller per body section. Rest 10 sec between parts
20170209
S/S/S:
Power Snatch
5X5
Increase weight ea set
Video courtesy of Rogue Fitness. Our snatch variation for this cycle will focus on the Power Snatch.
| Big keys here. Stick the landing! Land in a solid position with the but back and feet right at shoulder width. Also, as soon as the bar goes overhead, PUNCH so the lockout happens right when your feet hit the ground. No pressing out. |
WOD:
Partner WOD:
8 Min AMRAP
10 Hang Power Cleans(135/95)
15 Pull Ups
10 Hang Power Cleans
15 Chest 2 Bar Pull Ups
10 Hang Power Cleans
15 Toe2Bar
This is a grip killer! With this partner WOD, reps are split however the team wants. Just one partner working at a time.
Scaling Options:
Hang Power Cleans ->95/65
Pull Ups -> Ring Rows
C2B Pull Ups ->Hang Knee Raise
Toe 2 Bar ->100M plate pinch (25/10)
Cool Down:
Banded front rack stretch – 2 min per
Roll out forearms
20170208
WOD:
Every 4 Min for 28 Min, complete…
300M row
15 Kettlebell Swings (53/35)
15 Shoulder 2 Overhead (75/55)
Score = total completed rounds
| The goal is to get all reps done in the 4 min time frame. Any time left over is rest. IF you are unable to finish a round when the 4 minutes is up, continue the current set you are in, then rest until the end of the 4 min, then start back up. Your score is total completed rounds. |
Scaling Options:
KB Thrusters -> as needed
Ab mat Sit ups -> Feet anchored
