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

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

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

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.

WOD:

“El Paso 22”

8 Rounds:

3 Power Cleans (185/125)

22 Kettlebell Swings (53/35)

9 Burpees

15 Deadlifts (185/125)

200M Run

*45 Min Time Cap

Scaling Options:

Bar Weight -> 135/95        ->115/80 -> 95/65 -> as needed

KB weight -> 35/26 -> as needed

Run -> 250M Row

Cool Down:

Leg Bleeds – 3 min

Banded Hamstring stretch – 2 min per side

S/S/S:

2-Second Pause Clean at Knee

 3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 2 min

%s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Second time hitting our Clean variation this cycle.  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:

EMOM 14:

Odd – 8/6 Cal Ski Erg

Even Max Power Snatch (115/80)

Score = Lowest number of Power Snatch in a Round

Highly suggest shaking out the arms once you come of the ski erg so you don’t get a surprise fatigue fail when you start your Power Snatches.  Also, although we want Max Reps on the Power Snatch, don’t form get away from you.  Keep your back flat when you are picking up the bar, and get a good “Punch” once the bar goes over your head.  Not looking to see any press outs!

Scaling Options:

Ski Erg -> Row

Bar weight -> 95/65 -> 75/55 -> as needed

Cool Down:

Back Extensions on GHD – 3×15

Child’s Pose – 2 min

WOD:

AMRAP 3:

21/15 Cal Row

21 Burpees

Max Air Squats

Rest 3 Min

AMRAP 3:

18/13 Cal Row

18 Burpees

Max Air Squats

Rest 3 Min

AMRAP 3:

15/11 Cal Row

15 Burpees

Max Air Squats

Rest 3 Min

AMRAP 3:

12/9 Cal Row

12 Burpees

Max Air Squats

Although these are four mini-WODs, your score today is the combined total of Air Squats from each one.  Get through your Row and Burpee Cash in fairly quickly so you’ll have as much time as possible to get in the Air Squats.  As you can see, each AMRAP, the cash-in reps go down.  That should mean you’ll be able to hit more Air Squats each AMRAP.

Scaling Options:

Row -> Assault Bike

Air Squats -> To a target depth

Cool Down:

Couch Stretch – 2 min per side

Doorway Stretch – 1 min per side

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Second time hitting good ol’ fashioned deadlifts this cycle.  With the sets decreasing to 3 instead of 5, aim to go heavier in your work sets.

WOD:

AMRAP 12:

2 Hang Power Cleans (135/95)

2 DB Thrusters (50/35)

4 Hang Power Cleans (135/95)

4 DB Thrusters (50/35)

6 Hang Power Cleans (135/95)

6 DB Thrusters (50/35)

Etc… Add 2 reps every round

A nice “Up the Ladder” AMRAP today.  Utilize a good hook grip on the Hang Power Cleans so your arms don’t fatigue out too quickly.  On the DB Thrusters, feel free to Squat Clean into the first rep off the floor.

Scaling Options:

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

DB weight -> 35/25 -> As needed

Cool Down:

Thread the needle pose – 1 min per side

Roll out forearms

WOD:

For Time:

100-80-60-40-20 – Double Unders

200M Run

50-40-30-20-10 – Cal Ski Erg

200M Run

Time Cap – 45 Min

Scaling Options:

DUs -2:1 Single Under Ratio

Run -> 250M Row

Ski Erg -> equal cals on assault bike

Cool Down:

Calf Stretch on rig – 2 min per side

Doorway stretch – 1 min per side

S/S/S:

2-Second Pause Snatch at Knee

3@60%

3@65%

2@70%

Sets start every 2 min

% Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Our Snatch variation this cycle will be a two-second pause right at the knee prior to going into your snatch.  Make sure you keep tension in the pause!

WOD:

“Snatching Elizabeth”

21-15-9:

Power Snatch (135/95)

Ring Dips

Taking a variation from the CrossFit benchmark of “Elizabeth” and trading Cleans for Snatches, Power Snatches to be exact.

Scaling Options:

Bar Weight -> 115/80 -> 95/65 -> 75/55 -> as needed

Ring Dips -> Stationary Dips -> Box or bench dips

Cool Down:

Tricep mash on bar – 2 min per side

Banded OH stretch – 2 min per side

Mark your calendars.  Our next big event will be on 20Sept, as we will run “22”, a WOD dedicated to ending Veteran Suicide.  Approximately 22 Veterans a day die by suicide. This WOD is dedicated to helping provide veterans the assistance needed to deal with issues and prevent these suicides from happening. Please plan on coming out from 0600-0900 on 20Sept. More info on the WOD itself to come.

WOD:

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Clean and Jerks (115/80)

20 Pull Ups

10 Burpee Over Bar

20 Pull Ups

30 Clean and Jerks (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

Nice “Up & Down the Mountain” Chipper today!  Best advice I can say is try to get as close to unbroken on any given movement today, or break up before you hit failure.  Try as best to keep recovery time in your transition from one movement to the next. 

Scaling Options:

Row-> Equal cals on Assault Bike

KB weight -> 35/25 -> as needed

Bar weight -> 95/65 -> As needed

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe.  Demo of Buddha Pull Ups

Cool Down:

Tabata Roll Out, whole body:

20 sec foam roll, 10 sec rest.  Spend 20 second on each body part.