WOD:

“OMAR”

For Time:

10 Thrusters (95/65)

15 Bar-Facing Burpees

20 Thrusters (95/65)

25 Bar-Facing Burpees

30 Thrusters (95/65)

35 Bar-Facing Burpees

Compare to 8Dec2014

Pic courtesy of CrossFit HQ. Today’s WOD is in honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

This was one of the first Hero WODs we did when we re-vamped the Joint Strike program. Now is a perfect time to re-visit it.

Scaling Options:

Bar weight -> 75/55 -> as needed

Cool Down:

Pigeon Pose – 2 Min per leg

Scorpion stretch – hold for 1 min per side

Video courtesy of Live Being Fit.  Make sure you hold the finish position for a minute per side.

S/S/S:

2-Sec Pause Back Squat

1,1,1,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our final time hitting Pausing Back Squats before we re-test our 5X5.   Today, we’re looking or 5 heavy singles (increase weight each time), so go heavier than the 5X3 week. Descend into the bottom of a Back Squat.  Once the crease of your hips is below your knees, hold that position.  Don’t let your body sink down.  Keep tension and remain still for the 2-second count (one-one thousand, two-one thousand).  Then, shoot UP out of the squat.  It will be VERY important to keep tension in your legs, and tightness in your core so you can come up with speed.  Remember, increase weight every set!

WOD:

As many Reps as Possible in 3 Min of:

200M Run

7 Cal Assault Bike

Max Reps – Double Unders

* Rest 90 Second.  

Repeat 3 More Times

Score = Double Unders

So, the run and Assault Bike are your buy-ins each round.  Your score will be the total number of Double Unders performed through all 4 rounds.  Your goal should be to get through the run and Assault Bike as quick as possible to give you as much time as possible for Dubs.  Since there is a rets between rounds, go ALL OUT each round!  And as you’ll read below in the scaling section, today there is NO SCALE for Double Unders.  If you do not have double unders, every round after you do the run and Assault Bike, the rest of the time will be Double Under practice.  Practice is the ONLY way you are going to improve on this movement.  Who knows, today can be the day you get your FIRST Double Under!!!  Go for it!

Scaling Options:

Run –> 250M Row

Assault Bike -> ONLY scale if you are not able to get run and bike done in the 3 Minutes.  If that happens, cut cals down to 5

DU – No sub!  Take the remaining time and PRACTICE!  Today may be the day you hit a DU!

Cool Down:

Couch Stretch – 2 Min per leg

Calf Stretch on rig – 2 Min per leg

This Friday, the Combat PT Tent is doing the annual Fit2Fight event.  This event is to help a needy family from the Luck community.  Sherri will be collecting gift donations for the family from now until the 20^th of Dec.  More details on the family to follow.

WOD:

Today’s WOD can be done either as a team or individually…

“12-Days of Giving WOD”

Partner version, done “12 Days of Christmas Style”

For Time:

2 Box Jump (24/20)

4 Hand Release Push Ups

6 Ab Mat Sit Ups

8 Air Squats

10 Lunges (per leg)

120 Ft. Bear Crawl (30 ft. down and back)

14 Jumping Jacks

16 Russian Twists (no weight)

18 V-Ups

20 Tuck Jumps

22 Hanging Knee Raise

24 Burpees

Only one partner working at a time.  Other partner holds plank (either top of a push up or on forearms).  Reps broken up between partners as needed.  Work cannot be completed until non-working athlete is in plank, and work stops if planking athlete drops from plank.

“12-Days of Giving WOD”

Individual Version done “12 Days of Christmas Style”

For Time:

1 Box Jump (24”/20”)

2 Hand Release Push Ups

3 Ab Mat Sit Ups

4 Air Squats

5 Lunges (per leg)

60 Ft. Bear Crawl (30 ft. down and back)

7 Jumping Jacks

8 Russian Twists (no weight)

9 V-Ups

10 Tuck Jumps

11 Hanging Knee Raise

12 Burpees

Scaling Options:

Box height -> 20/16 -> as needed

Ab mat sit ups -> feet anchored

Hanging Knee Raise -> laying Toe2Bar

Cool Down:

Couch stretch – 2 min per side

Kneeling Shoulder Stretch on Box – 2 min

Video courtesy of filmteamet9a.  Swap out the ladder this guy is using for your box.

S/S/S:

Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Bench Press this cycle. Reps go down, so look to go heavier than the 3X5 week.  Remember to keep your shoulder blades glued to the bench throughout the lift.  The second they come off the bench, you roll your shoulders forward and put them in a spot that can easily lead to injury.  We want you strong, not hurt.  Increase weight each set.  The goal is the last rep of every set should be pushing you close to your limit, but not leading to failure.  Choose wisely…

WOD:

EMOM 14:

Odd Min – 10 Renegade Row To Push Up* (35/25)

Even Min – 8/6 Cal Ski Erg

Video courtesy of WODStar.  For the Renegade Row To Push Up, one rep = 1 Push Up on DBs, row left arm, row right arm.

Scaling Options:

DB weight -> 25/15 -> as needed (Elite 50/35)

Cool Down:

Doorway Stretch – 2 min per side

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit.  Demo of the lat stretch on rig.

WOD:

For Time:

35 Calorie Row

35 Box Jump Overs (24/20)

35 Power Snatches (75/55)

35 Thrusters (75/55)

35 Chest to Bar Pull-ups

35 Thrusters (75/55)

35 Power Snatches (75/55)

35 Box Jump Overs (24/20)

35 Calorie Row

Scaling Options:

Box height -> 20/16 -> as needed

Bar weight -> 65/45 -> as needed

C2B Pull Ups -> Chin above Pull Ups -> Buddha Pull Ups

Video courtesy of Not Kris Roe

Cool Down:

Pigeon Pose on Box – 2 min per side

Child’s Pose -2 min

S/S/S:

Power Clean + Squat Clean + Hang Squat Clean + Front Squat

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

%s Based on 3 Oct 1RM

Sets start every 4 min

Video courtesy of Adal Zurita.  Third time hitting our Clean Complex. %’s stays the same, rep reps go up, so your time per set jumps up as well.  To review, one rep in our Clean Complex in this cycle will consist of: 1 Power Clean, followed by 1 Squat Clean, followed by a Hang Squat Clean, finished with a Front Squat.  At the end of each set, perform 1 Jerk after the Front Squat.  Remember, this jerk is done at the end of each SET, not end of each REP.  During the cycle, the goal is to hold onto the bar through the whole complex. Once you finish the Power Clean, bring the bar to the ground.  From there, without letting go of the bar, reset your back and feet and make sure you are in the right position to go into a Squat Clean.  Once you finish the Squat Clean, bring the bar to the hang, don’t let it go to the ground.  From here, take a breath, and then complete a Hang Squat Clean.  Once you stand up all the way after the Hang Squat Clean, complete one final Front Squat.  You can put the bar down between reps.

WOD:

3 Rounds:

400 Meter Run

21 Toe 2 Bar

Try to maintain a good pace on the run, and then find an even quicker pace on the Toe2Bars.  If you aren’t able to go unbroken, find a count you can get, drop off and shake out your arms and then go again.  Maybe go 7-7-7 each time.

Scaling Options:

Run -> 500M Row

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Cool Down:

Calf Stretch on the Rig – 1 Min per side

Couch Stretch – 1 Min per leg

S/S/S:

Clean Pulls

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our third time hitting Clean Pulls this cycle.  The reps drop to 3, so goal is to go heavier than the 3X5 week.  Again, we’re using this to help strengthen our first pull in our cleans.  Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.

WOD:

12 Min AMRAP:

2 Deadlifts (225/155)

2 Devil’s Press (50/35)

4 Deadlifts (225/155)

4 Devil’s Press (50/35)

6 Deadlifts (225/155)

6 Devil’s Press (50/35)

…etc. (increase by 2 ea round)

Video courtesy of CrossFit Federal Hill.  Quick demo on Devil’s Press. 12 Min ascending ladder with Deadlifts and Devils Press.  Make sure to keep the back nice and flat during the deads and find a good rhythm on the Devils Press.

Scaling Options:

Bar weight -> 185/130 -> 165/115 -> As needed (Elite – 275/195)

DB weight -> 35/25 -> as needed (Elite – 70/50)

Cool Down:

Back Extension on GHD – 3×15

Video courtesy of CrossFit HQ

Roll out hamstrings – 20 passes per leg

NOTE:  The Combat PT tent will be on Holiday Hours today.  No classes scheduled, but come in and get your WOD on!

Pic courtesy of LoveThisPic.com

Feeling a bit full after Thanksgiving?  Come on in and work it off!

WOD:

“12 Days of Thankfulness”

Done “12-Days” style: – 45 Min cap

1- Ring dip or muscle up

2- HSPUs

3- Power Snatches (135/95)

4- Box jumps (24/20)

5- Burpees

6- Toe2Bar

7- Hang Power Cleans 135/95

8- Ab Mat Sit Ups

9- Hand-Release Push ups

10-Walking Lunges

11-Deadlifts 135/95

12-Cal Assault Bike

Workout flows as follows:1 Ring dip or muscle up , 2 Burpees, 1 Ring dip or muscle up , 3 Front squats , 2 Burpees, 1 Ring dip or muscle up , 4 Box jumps , 3 Front squats , 2 Burpees , 1 Ring dip or muscle up , etc…   Keep to the 45 min cap to avoid folks hurting themselves.  The goal is complete before 45 min, so make sure folks are scaling properly if needed.

Scaling Options:

Ring Dip -> stationary dip -> box dip

HSPUs -> Pike Push Up off box

Bar weight -> as needed, BUT use SAME weight for ALL bar movements

Box height -> as needed

T2B -> hanging knee raise

Ab mat SU-> feet anchored

Hand Rel Push ups -> Push Ups off bench

Cool Down:

Roll out EVERYTHING

Image courtesy of CrossFit Freedom.

The Combat PT Tent is closed to day for Thanksgiving.  Please enjoy time and food with friends and family, and be ready to work on Friday!!!

Pic courtesy of the 56th FSS.  The 2019 Luke AFB Thunderbolt Cup is underway today!  Due to the event, there will be no classes scheduled.  The below workout is the Combat PT event.  Get with your Thunderbolt Cup rep to make sure you are signed up.

WOD:

“Trojan”

For Time: * 20 Min Time Cap

5 Burpees

34 Cal Row

34 KB Sumo Deadlift High Pull (50/35)

100M Med Ball Run (20/14)

5 Burpees

56 KB Swings (50/35)

56 Plate Squats (45/25)

100M Med Ball Run (20/14)

5 Burpees

34 Cal Ski Erg

34 Alt DB Snatch (50/35)

100M Med Ball Run (20/14)

5 Burpees

The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)

Pic courtesy of af.mil Today’s WOD is in honor of former Thunderbolt, Maj Troy L. Gilbert, who died in combat Nov 27th, 2006. Click on the above picture to see the story that the Air Force website ran when the bridge was dedicated to Maj Gilbert.

Scaling Options:

KB weight -> 35/20

Med ball weight -> 14/10

Plate -> 25/15

DB weight -> 35/20

Cool Down:

Leg Bleeds – 3 Min

Thread the needle – 1 min per side