20190904

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness. Third time hitting good ol’ fashioned deadlifts this cycle. With the dropping to 3 per set, aim to go even heavier in your work sets than you did on the 3X5 week.

WOD:

2 Rounds:

250M Row

25 Russian KB Swings (70/53)

250M Row

25 KB Sumo Deadlift High Pulls (70/53)

250M Row

25 Goblet Squats (70/53)

250M Row

50′ KB suitcase carry L-hand,50′ KB Suitcase Carry R-hand (70/53)

Video courtesy of Heartcore Athletics. Quick demo on Kettlebell suit case carry. Today, for the suitcase carry, start at the white line at the top of the box at the gym, and mark off a spot 50’ away. That will be your turn-around spot.

Scaling Options:

Row -> Ski Erg

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Back Extensions on GHD – 3×15

Roll out posterior chain

20190903

S/S/S:

2-Second Pause Clean at Knee

4@65%

3@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Based on 31Jul 1RM

Video courtesy of Catalyst Athletics. Third time hitting our Clean variation this cycle. % stay the same as last time, but reps go up, so the rounds go longer. 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:

5 Min AMRAP:

5 Handstand Push Ups

10 Box Jumps (24/20)

5 Burpees

-2 Min Break-

5 Min AMRAP:

5 Handstand Push Ups

10 Burpee Box Jump Overs (24/20)

2 Mini WODs where the constant is the Handstand Push Ups. The change from a triplet to a couplet is only the combination of two of the movements from the first WOD (with an added factor of jumping over the box rather than on top of). See if you go faster on WOD 2 than on WOD 1!

Scaling Options:

HSPUs -> Pike Push Ups* -> Push Ups

Video courtesy of Norcal CrossFit. Demo of Pike Push ups

Box Height -> 20/16 -> as needed

Cool Down:

Doorway stretch -2 min per side

Banded bully stretch -2 min per side

20190902

pic courtesy of Holiday Calendars. Happy Labor Day. The gym will be on Holiday hours, but come in and do a special memorial WOD…

WOD:

pic courtesy of hotshots19.crossfit.com

“Hotshots 19”

6 Rounds For Time

-30 Air Squats

-19 Power Cleans at 135/95

-7 Strict Pullups

-Run 400m

Compare to 19Dec2014

video courtesy of CrossFit HQ

On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.

Hear what this event meant to the families, friends, and members of the community who came out to support the cause.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. If you would like to donate to the cause, click the picture above to go to the HotShots1 website. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families

Scaling Options:

Air Squats -> to depth

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

Strict Pull Ups – Buddha Pull Ups

Run -> 500M row

Cool Down:

Pigeon pose – 2 min per side

Banded lat stretch – 1 min per side

20190830

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

20190829

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

20190828

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

20190827

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

20190826

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

20190823

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

20190822

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.