Increase weight ea set
Video courtesy of the Shrugged Collective. Third time hitting the High Bar Back Squat. With lower reps per set, aim to increase your weight!
Use the transition from one movement to the next be your recovery time.
Scaling Options:
KB weight -> as needed
Pull-ups – Buddha Pull Ups
HSPUs -> Pike Push Ups
pic courtesy of the CrossFit Games
The worldwide CrossFit Open begins this Thursday! It’s a great time of the year to see how, over the next five weeks, how you match up with the rest of the world. And it’ll be FUN!!!!! The weekly WOD will be released each Thursday during the Open, and it will be our WOD on that Friday. Sign up to be part of our Affiliate Team at https://games.crossfit.com/
The goal here is to find the highest number of unbroken double unders you can achieve. Take 10 minutes, so in between attempts, catch your breath and stretch your legs.
*45 Double Unders after each round
The way this works is you will do 16 shuttle runs (from start line to the 50’ mark is 1, running back to the start line is 2, and so on), then 45 double unders, then 14 shuttle runs, then 45 DUS, etc… until you finish 45 double unders after the round of 8 shuttle runs.
Scaling Options:
DUs -> attempts through 45 rope contacts
Increase weight ea set
Video courtesy of CrossFit HQ. Third time hitting the Strict Press this cycle. Lower reps means heavier weights this time!
Scaling Options:
HSPUs -> Pike Push Ups off a box
T2B -> Hanging Knee Raise
Ring Dips -> Stationary Dips -> Box Dips
Hollow Rocks -> w/legs bent
pic courtesy of CrossFit Rockland
-Rest 2:00 between sets
Score = Total Power Snatches
What better way to spend Valentine’s Day than by placing your faith in the hard work of your partner as they will do the same with you! The row should be a mini sprint, and make the transition between partners fast so you have as much time as possible to hit the Power Snatches!
Scaling Options:
Bar weight -> 95/65 -> 75/55 -> as needed
(3 pauses: 2” off ground, right above the knee, high hang)
Increase weight ea set
Video courtesy of Catalyst Athletics. Third time hitting the segmented clean deadlifts. With the reps being lower this time, aim for heavier weight each set, BUT, keep good tension during the pauses. Don’t relax!
*100M Farmer Walk Between Each Round (53/35)
| Little spin on a classic benchmark. The added exhaustion of the shoulders will force you to relax the arms as much as possible during the DUs and get the spin from the wrists |
Scaling Options:
DUs -> 2:1 ratio to SUs
Ab Mat SU -> Feet Anchored
KB weight -> as needed
DON’T FORGET TO GIVE THE COACHES’ CHALLENGE A GO SOMETIME THIS MONTH. THE CHALLENGE IS OPEN TO ALL!
5 Rounds of:
Without stopping or dropping the bar, complete the following sequence Seven times:
Increase weight each Round
Compare to 16Jul2018
Video courtesy of CrossFit HQ. As mentioned above, one rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But, you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat (before going into the back Thruster). You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.
Scaling Options: N/A
Sets start every 3 min
%s Based off 10 Jan 1RM
Video courtesy of Will Flemming. Our third time hitting our C&J complex for this cycle. The weights stay the same as last time, but reps increase, so the time for each set increases. Maintain good form throughout.
Use the box jumps as a recovery period for your arms and shoulders. Try to shake the arms out during the jumps.
Scaling Options:
C2B -> Chin Above Pull Ups ->Buddha Pull Ups
Box height -> 20/16 -> As needed
The February Challenge is courtesy of Kato CrossFit. Dan Groh of Kato CrossFit programmed this WOD for his five-year old son, Brock. Brock was recently diagnosed with cerebral adrenoleukodystrophy and will require a bone marrow transplant to save his life. When you completee this workout, please post a pic on our Facebook page and on Instagram with the hashtag, #cantstopbrock
Make sure to put your results on the back of our Whiteboard!!!
Big Shout Out to Nicole Newton who won our January Coaches’ Challenge! Our very own Coach Sherri was right behind her!
Nice work ladies! February Challenge to be released right here tomorrow morning!
45 Min Cut-off
The goal in the DUs should be manageable chunks. Yes, if you can go unbroken, do so, but if not, find a range you can do unbroken without wiping you out (maybe chunks of 25). Treat the run as recovery and hit the row hard!
Scaling Options:
DUs -> 2:1 ratio to SUs
Run -> 2 Mile on Assault Bike per round
Joint Strike CrossFit 