20190207

S/S/S:

Power Snatch + OHS

3@65%

3@70%

2@75%

Sets start every 2 min

% Based off 10 Jan 1RM

Video courtesy of Will Flemming. Second time with our Snatch variation this cycle. As a reminder, the complex consists of one Power Snatch, followed by an OHS. This will count as one rep. By breaking apart the two pieces of a squat snatch, this will help you familiarize yourself with keeping constant tension on the core through the movements. %s go up, so keep the core and shoulder tight when going into the OHS!

WOD:

3 Rounds:

20 DB Front Rack Lunges (50/35)

10 Chest to Bar Pull Ups

5 Man Makers (50/35)

Video courtesy of Reebok CrossFit ONE. For the Man Makers, start with dumbbells in hand and perform a push up. At the top of the pushup, perform one renegade row per arm. After one per side, position yourself with feet flat on the floor, holding onto the dumbbells at eh bottom of a clean. Perform one Squat Clean Thruster, holding onto both dumbbells. That equals one rep.

Scaling Options:

DB weight -> as needed

C3B -> Chin Above Pull Ups ->Buddha Pull Ups

Cool Down:

Doorway Stretch – 2 min per side

Banded OH stretch – 2 min per side

20190206

S/S/S:

For Time:

2K Row

10 Min break before WOD

The first part of today is a monstructural test to see if you can maintain a high-level intensity for a slightly longer distance than we normally see. Goal should be sub-10 minutes.

WOD:

8 Min AMRAP:

7 Cal Row

7 Deadlifts (225/155)

7 Box Jumps (24”/20”)

After a recovery period from the 2K row, the goal is to keep moving the whole time during the AMRAP.

Scaling Options:

DL weight -> 185/130 -> 135/95 -> As needed (weight you could do 12+ unbroken if fresh)

Box height -> 20/16 -> as needed

Cool Down:

Cat/Cow Stretch – X20, slow and controlled

Video courtesy of HowCast

GHD Back Extensions -4sets of 20

20190205

S/S/S:

High Bar Back Squat

3X5

Increase weight ea set

Video courtesy of The Shrugged Collective. Our second time hitting the High Bar Back Squat this cycle. Again, this version is so beneficial to improving our body position throughout our Oly lifts as well as any squat we do. Keeping constant tension in the torso is key to the upright position throughout the lift.

WOD:

40-30-20-10:

Wall Balls (20/14)

Run 400M between Rounds

Try to have minimal breaks during the sets of wall balls. Use the run as your recovery.

Scaling Options:

Med Ball weight -> 14/12 -> as needed

Run -> 500M Row per round

Cool Down:

Banded Bully Stretch – 2 min per side

Cobra to Downward Dog – X20, slow and controlled

20190204

We will announce our top performers from the January Coaches’ Challenge by Wednesday. Look for the February Challenge to come out tomorrow!

WOD:

4 Rounds of:

In 4 Min, complete the following

10 HSPUs

20 Ab Mat Sit Ups

100′ Bear Crawl

Max reps – Burpees to a target 6″ above reach

1 Min break between rounds

Score = total Burpees

So, think of this as 4 separate Burpee AMRAPS with a 3-movement buy-in for each. Try to push through the HSPUs, Sit Ups, and bear crawls so you have as much time as possible for the burpee to target. Either set the target using a ring on a strap set 6” above your reach, or see if the higher pull up bars are 6” above your reach. Worse-case, mark a spot on a wall 6” above your reach, and do the burpees right next to the wall, as you jump, reach over to the side and hit the target.

Scaling Options:

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit

Ab Mat Sus -> Feet Anchored

Bear Crawl -> 10 Cal Ski erg+ 20 Air Squats

Cool Down:

Banded Bully Stretch – 2 min per side

Cobra to Downward Dog – X20, slow and controlled

20190201

CONGRATS TO ALL WHO PARTICIPATED IN JANUARY’S COACHES’ CHALLENGE. THE WINNER WILL BE ANNOUNCED MONDAY ALONG WITH FEBRUARY’S CHALLENGE!

S/S/S:

Strict Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ. Second time hitting Strict Press this cycle. Again, things to remember, Hip-width stance, hands outside of shoulders, elbows slightly in front of bar, full grip on bar, bar moves over the middle of the foot, torso and legs static, heels down, shoulders push up into the bar, complete at full arm extension.

WOD:

For Time:

100 Double Unders

50 Wall Balls (20/14)

25 Toe2Bars

50 Double Unders

30 Wall Balls

15 Toe2Bars

Goal should be sub-10 minutes on this WOD.

Scaling Options:

DUs -> 2:1 ratio to Sus

Med ball -> 14/12

T2B -> Hanging Knee Raise

Cool Down:

Heel cord mash – 2 min per side

Cobra to downward dog (Slow and controlled) 2×10

20190131

WOD:

Strongman Day!

5 Min per station (1 Min rest between) for max reps:

Sled Push (Four 45# plates for men, 3 for ladies)

30′ section = 1 rep

Slam Ball – Ground to over Shoulder

50/30

KB Farmer Carry (70/53 per hand)

30′ section = 1 Rep

Tire Flip

30′ section = 1 Rep

Video courtesy of Dave Levey. Either technique for slam/sand ball ground to over shoulder is acceptable.

Video courtesy of CrossFit HQ. Quick demo on tire flips.

Scaling Options:

Sled push -> 3 plates/2plates -> as needed

Slam ball -> 40/25 -> as needed

KB weight -> as needed

Tire flip -> do as team of 2 or 3

Cool Down:

Roll out everything

20190130

S/S/S:

Segmented Clean Deadlift

(3 pauses: 2” off ground, right above the knee, high hang)

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second time with our segmented Clean Deadlifts. We segment it by pausing two seconds at 2 inches off the ground, right above the knee, and at the high hang (pockets) prior to standing all the way up Remember to keep the chest up like a clean set up prior to the lift, and keep shoulder in front of the bar until the final extension.

WOD:

Sandbag WOD:

Using a 40/25# sandbag, complete 3 Rounds:

120′ Sand bag Bear crawl*

30 Sandbag box step ups (24/20)

20 Burpee Over Sand bag

Video courtesy of Experience Life Mag. Quick demo on the sandbag bear crawl.

Scaling Options:

Sand bag -> as needed, or use light med ball

Cool Down:

Couch stretch – 3 min per side

GHD Back Extensions -3 sets of 20

20190129

pic courtesy of Boone Sunrise Rotary

ONLY A COUPLE DAYS LEFT TO GET IN THIS MONTH’S COACHES’ CHALLENGE! GET YOUR NAME ON THE BOARD!

WOD:

30 Min AMRAP:

20/15 Cal Ski Erg

400M Run

.5 Mile Assault Bike

Consistency is key in this WOD. Find the pace that allows you to continually move throughout the entire AMRAP.

Scaling Options:

Run -> 500M Row

Cool Down:

Doorway stretch – 2 min per side

Calf stretch on rig – 2 min per side

20190128

S/S/S:

Power Clean + Front Squat + Jerk

3@65%

3@70%

2@75%

Sets start every 2 min

%s Based off 10 Jan 1RM

Video courtesy of Will Flemming. Second time through our Clean Complex for this cycle. Per rep you’ll complete one power clean, then perform one front squat, and finish with one jerk (preferably split). Still focus on technique on this week!

WOD:

4 Sets for Max Reps:

40 sec Row for Cals

20 Sec Rest

40 Sec Pull Ups

20 Sec Rest

40 Sec Double Unders

20 Sec Rest

Today should be the perfect work/rest ratio to allow you to push hard through each station!

Scaling Options:

Pull Ups ->Buddha Pull Ups

Video courtesy of NotKrisRoe

DUs -> Attempts through 40 seconds

Cool Down:

Banded Front Rack stretch – 2X 1 min per side

Roll out lats – 2 min per side

20190125

S/S/S:

3 Sets:

15 Back Extensions on GHD

Video courtesy of Rogue Fitness. We’ll work some good core mobility and get that back nice and loose prior to the WOD.

WOD:

10,9,8,7,6,5,4,3,2,1:

GHD Sit Ups

HSPUs

Hollow Rocks

Video courtesy of CrossFit HQ. Quick demo on the Hollow Rock movement.

Core Killer today! Try to keep tension throughout!

Scaling Options:

GHD -> Ab mat sit up

HSPU -> Pike Push Up on box

-Video courtesy of Norcal CrossFit

Hollow rock -> legs bent