20200622

Warmup:

30 Jumping Jacks

10 Spider-man Lunges

30 Jumping Jacks

10 Cobra 2 Downward Dog

8 Box Step ups

10 Squat2 Stands

5 Box jumps

10 Huggers

10 Over & Backs

If doing Toe2Bar or Hanging knee raise, bar warmup: On a pull up bar, perform 5 Reps of: Scap Pullups, Kip Swings, Hanging Knee Raise, Toe2Bar

WOD:

AMRAP 4:

50 Air Squats

20 Toe2Bar

Max Reps – Burpees

4 Min Rest

AMRAP 4:

40 Air Squats

15 Toe2Bar

Max Reps – Box Jumps (24/20)

4 Min Rest

AMRAP 4:

30 Air Squats

10 Toe2Bar

Max Reps – Burpee Box Jump Overs (24/20)

3 Mini AMRAPs, each with a buy-in (the Air Squats and Toe2Bars), and then a max rep of increasing complex movement. The more complex the movement, the smaller the buy-in. Try to get through the buy-in at a fast pace so you can maximize your reps on the final movement.

For the Burpee Box Jump Overs, you can either face the box (below video courtesy of WOD Star) or be sideways (video courtesy of Marcus Filly)

Scaling Options:

Toe2Bar -> Hanging Knee Raise -> V-Ups

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 2 Min per leg

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFit NMesquite

20200619

Warmup:

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Alt Toe Touch

10 Thoracic High Fives

10 Pushup2Downward Dog

10 Over & Backs

Burgener Warmup – (video courtesy of the CrossFit Weightlifting Certification team. Two angles of Sage Mertz hitting the Burgener Warmup. Complete 3 reps at each position.

S/S/S:

Every 2 Min for 10 Min, complete…

3-Position Power Snatch (High Hang, Above Knee, Floor)

*Add weight every round

Video courtesy of Train FTW. Have a little fun with this 3-Position Power Snatch Complex. Every round, stand up with the weight with a Snatch grip, then perform 1 High Hang Power Snatch (bar even with where the pockets of your pants would be), hold onto the bar and hit a Hang Power Snatch (anywhere from above the knee to High Hang position), still hold onto the bar, bring it to the ground and hit 1 Power Snatch from the floor. Goal is to climb in weight, but go by feel. If today is a day you need practice on technique, focus on that rather than going heavy.

WOD:

Pic courtesy of CrossFit HQ.

“Randy”

For Time:

75 Power Snatches (75/55)

Compare to 20180108

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Go for big chunks, but do NOT let your back round over as you come down with the weight. The weight will feel light, but if your form goes south, you can really tax that low back in a bad way.

Scaling Options:

Bar weight -> 65/45 -> as needed

Cool Down:

Puppy Dog Pose using a chair – 1 Min

Video courtesy of Vintage CrossFit. Demo of Puppy Dog pose using a chair.

Roll out what hurts – 3 Min

20200618

Warmup:

3 Rounds:

100M Jog

6 Box Step Up/Jumps

8 V-Ups

Then…

10 Cobra to Downward Dog

10 Kneeling Lat Stretch

If doing Toe2Bar or Hanging knee raise, bar warmup: On a pull up bar, perform 5 Reps of: Scap Pullups, Kip Swings, Hanging Knee Raise, Toe2Bar

2X30 Sec Box Shoulder Stretch – Video courtesy of CrossFit NMesquite

WOD:

For Time:

21 Toe 2 Bars

200M Run

21 Box Jumps (24/20)

200M Run

15 Toe 2 Bars

200M Run

15 Box Jumps (24/20)

200M Run

9 Toe 2 Bars

200M Run

9 Box Jumps (24/20)

200M Run

Treat the run as a recovery time. This way, you can attack the T2B and Box Jump pieces as fast (and as safe) as possible

Scaling Options:

Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups

Run -> 250M Row

Box height -> 20/16

Cool Down:

Cobra Pose – 1 Min

Pigeon Pose on box – 1 Min per side

20200617

Warmup:

7 Min AMRAP:

200M jog

8 Twisting Push Ups

10 Lateral hops over a line

10 Bow2Bends

Then…

10 Huggers

10 Over & Backs

Barbell Warmup:

With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-shin, Press, Push Press, Push Jerk. If you don’t have a bar, use light DBs.

WOD:

4 Rounds:

10 Power Clean & Jerk (135/95)

20 Bar Facing Burpees

400M Run

For many, the Bar Facing Burpees will be the make-or-break in this WOD.

Video courtesy of Train FTW. Some good efficiency tips for the Bar Facing Burpees.

Scaling Options:

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

Run -> 500M Row

Cool Down:

Doorway Stretch – 1 Min per side

Iron Cross hold – 1 Min per side

20200616

Warmup:

200M Jog

10 Spider-Man Lunge

10 Side lunges

10 Kickers per leg

10 Pushup2Downward Dog

Kneeling wrist Stretch -2X30 sec

Pull Up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

Barbell Warmup: Grab an empty bar and use clean grip. Perform 5 reps of: Back Squat, Elbow Rotation, Front Squat, Deadlift

S/S/S:

Front Squat:

15 Min to Build to a Heavy set of 3

In between sets – 1 Min Dead hang from pull up bar, or supine hold on rings or a table

Video courtesy of Mobility WOD. For those with Front Rack issues, please check this out. Looking to get nice and heavy in some Front Squats. Want to see your clean get better? Do heavy Front Squats!!!

WOD:

21-15-9:

Front Squats (155/105)

Chest to Bar Pull-Ups

Deadlifts (155/105)

Bar comes from the floor for the Front Squats, so feel free to Squat Clean into the first rep coming off the floor.

Scaling Options:

Bar weight -> 135/95 -> 115/80 -> as needed

C2B Pull Ups -> Chin above Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Saddle Pose – 2 Min

Video courtesy of CrossFit Greenville. Demo of the Saddle Pose. If you have the mobility to do this without a med ball, God bless you. For the rest of us, the med ball will help.

20200615

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

10 Squat2Stands

10 Bow2Bends

*If no rowing today, sumo deadlift high pull warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls

WOD:

AMRAP 25:

2 Cal Row

20 Double Unders

4 Cal Row

40 Double Unders

6 Cal Row

60 Double Unders

etc…

Add 2 Cals and 20 Double Unders every round

*If no rower, do Sumo Deadlift High Pull 75/55 (1 rep per cal)

Little climbing row and double under ladder. First few rounds will feel easy, but don’t try to make this a sprint. The round will continue to get longer, so stay at a consistent pace.

Video courtesy of WOD Star. If you don’ t have a rower, the Sumo Deadlift High Pull gives the closest to the same stimulus as the row if the weight is at the right level. Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.

Scaling Options:

Double Unders -> Penguin Hops -> 2:1 Single Under Ratio

If doing SDHP -> 65/45 -> as needed

Cool Down:

Calf Stretch – 1 Min per side

Roll out hamstrings – 1 Min per side

20200612

Today’s WOD is not a statement from the United States Air Force or the men and women of Luke AFB, and does not represent the opinions of such. Today’s WOD does not pass judgement on law enforcement officials (as we know the great work they do on a daily basis), or make a statement on how someone should react to a situation. Rather, this WOD is to honor a man who died a senseless death and hope that we as a world community can come to a better understanding and make this world a better place for the future.

Warmup:

400M jog

10 Air Squats w/3 sec pause at bottom

10 Side lunges

10 Spider-man Lunges

10 Pushup2Downward Dog

5 Burpees

WOD:

**For Time*:**

612 Walking Lunges

46 Burpees

*Every 5 minutes, perform:

25 Air Squats

20 Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the 612 Walking lunges and 46 Burpees. Every 5 minutes perform 25 Air Squats and 20 Push-Ups until all the Burpees are completed. Score is the time on the clock when the 46th Burpee is completed.

Pic courtesy of WODwell

This memorial workout is dedicated to George Floyd. This workout was designed by the coaches at The Power House (Saint Paul, MN, USA).

According to the creators, the rep scheme significance is as follows:

612: Minneapolis area code

46: Floyd’s age

5 min: month of May

25: the day, and

20: the year he died

If you are doing this WOD outdoors or in your garage, be careful on the lunge. Don’t let your back-knee slam into the ground.

Scaling Options:

Air Squats -> to depth

Push Ups -> off knees or on a bench

Cool Down:

Doorway stretch – 1 Min per side

Oly Wall Stretch – 3 min

20200611

Warmup:

7 Min AMRAP:

30 Single Unders

10 Bow2Bends

8 Alt Lunges

10 PVC Pass Throughs

10 PVC OHS

Then..

Burgener Warm-up:

Videos courtesy of the CrossFit Weightlifting Certification Course. Two angles of Sage Mertz hitting the Burgener W/U. Perform 3 reps at each position.

S/S/S:

Power Snatch:

15 Min to Build to a Heavy set of 3

In between sets – 1 Min weighted planks (45/25)

Video courtesy of Rogue Fitness. Have fun in the first 115 Min working up to a heavy set of 3 on Power Snatch.

Video courtesy of Coachman Strength. Demo of the Weighted Plank. We’ll do these planks at the top of a push up.

WOD:

AMRAP 12:

2 Power Snatches (115/80)

4 Overhead Squats (115/80)

80 Double Unders

Smart money would say, after hitting the 2^nd Power Snatch, keep that bar overhead and go right into your 4 Overhead Squats. Find a good rhythm on the DUs so you can go right back onto the barbell once finished.

Scaling Options:

Bar weight -> 95/65 -> As needed (Elite – 135/95 or higher)

DUs -> 80 Penguin Hops -> 160 Single Unders -> 160 Bunny Hops

Video courtesy of WOD Prep. Demo of the Penguin Hop.

Cool Down:

Heel cord mash – 1 Min per calf

Video courtesy of Mobility WOD. Some good info on why we heel cord mash.

Kneeling lat stretch – 1 Min per side

Video courtesy of Ashley Borden Fitness. This stretch can be done with or without the roller.

20200610

Warmup:

2 sets of:

200M jog

8 Box step-ups/jumps

10 Air Squats

10 Twisting Push Ups

Then…

10 Squat2Stands

30 sec pigeon pose on box per leg

30 sec calf stretch on box

WOD:

“Kelly”

5 Rounds For Time:

400 Meter Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Compare to 20181216

Today is a good day to re-visit this CrossFit Benchmark. Keep the run pace good enough to move through quickly, but not so much of a sprint as you want to be able to go right into the wall balls once you finish the run. IF 30-in-a-row is not going to happen on the wall balls and box jumps, figure out manageable chunks you can do and minimize the rest between chunks to get through the 30s pretty quick.

Scaling Options:

Run –> 500M Row

Box Jumps -> 20/16

Wall Balls -> 14/12. If no wall balls available, do thrusters (95/65) -> 75/55 -> as needed

Cool Down:

Pigeon pose on box – 2 min per side

Calf stretch on box – 2 min per side

20200609

Warmup:

30 Cal Row or 2 Min Cardio

10 Kickers per leg (front to back and side to side)

10 Standing Quad Stretch

10 Pushup2Downward Dog

10 kneeling Lat Stretch

10 Scorpions

IF, and only if not rowing today, sumo deadlift high pull warmup: Grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls

WOD:

Every Minute On the Minute x 30:

Even Minutes – 15/12 Calorie Row*

Odd Minutes – 12 Pull Ups

*If no rower available, do either 15 Sumo Deadlift High Pulls (75/55), 150M run, or 75 Double Unders

Good, efficient reps should allow you to finish each set with a good amount of rest. For the row, make sure you drive through the legs at the start of the movement, once knees are locked, extend the hip, and then, and only then, pull with the arms. That sequence should sound REALLY familiar!

Video courtesy of CrossFit HQ. Some good pointers on pull up efficiency.

If doing sumo deadlift high pulls today, (video courtesy of WODStar)

The SDHP gives as close a stimulus as the rower if the weight is at the right level. Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.

Scaling Options:

If doing SDHP -> 65/45 -> as needed

If running 0> 100M run -> as needed

If rowing -> 12/9 cals

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows