pic courtesy of BoxRox.  Anyone else make these faces during 191?  Time to recover and get ready for 19.2!

S/S/S:

Power Clean + Front Squat + Jerk

3@75%

2@80%

2@85%

Sets start every 3 min

Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Our last time hitting our C&J complex for this cycle before we re-test our Oly 1RMs.  The %s increase, so be ready. Maintain good form throughout!

WOD:

3 Rounds For Time:

10 Power Snatch (95/65)

8 HSPUs

10 OHS (95/65)

8 Alternating Pistols

Scaling Options:

Bar weight -> 75/55 -> as needed

HPUs -> Pike Push Ups

video courtesy of Norcal CrossFIt

Pistols -> Banded Pistols** -> Pistols to stack of plates

For banded Pistols (video courtesy of WODStar)

Cool Down:

Couch stretch – 2 min per side

Banded OH stretch – 2 min per side

WELCOM TO THE 2019 CROSSFIT OPEN!!!!

video and pics courtesy of Games.CrossFit.Com

WOD:

19.1

Complete As Many Rounds as possible in 15 Minutes of:

19 Wall Balls (20/14) Men- to a 10′ target, Ladies- to a 9 ‘ target

19 Cal Row

Scaling Options:

Wall Balls -> 14/10

For a full break down of divisions and to print out a score score sheet, click here

Cool Down:

Couch Stretch – 2 min per leg

Roll out back and posterior chain –  20 passes

S/S/S:

Power Snatch + OHS

 4@65%

3@70%

3@75%

Sets start every 3 min

%s Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Third time hitting our Power Snatch + OHS complex this cycle.  Weights stay the same as last time, but reps increase.  This is why there is more rest between sets.  Recover and keep the form perfect each set!

WOD:

4 Rounds:

300M Ski Erg

20 Box Jumps (24/20)

1 Mile Assault Bike

Even though it is only 4 rounds, this will tax the lungs.  Embrace the suck, and keep moving!

Scaling Options:

Box height -> 20/16 -> as needed

Cool Down:

Pigeon pose on box – 2 min per side

Banded bully stretch – 2 min per side

WOD:

Every Minute On the Minute for 21 Minutes:

Min 1 – 10/7 Cal Row

Min 2 – 6 Burpee Over Barbell

Min 3 – 5 Thrusters (115/80)

Scaling Options:

Bar weight -> as needed (sets should be unbroken)

Cool Down:

GHD Back Extensions 3 X 15 w/5 sec hold at top

Doorway stretch – 2 min per side

S/S/S:

High Bar Back Squat

5X3

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!

WOD:

12 Min AMRAP:

20 Goblet Squats (53/35)

15 KB Swings (53/35)

10 Pull-Ups

5 HSPUS

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

Cool Down:

Couch Stretch – 2 min per side

Banded hamstring stretch – 2 min per side

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/

S/S/S:

10 Min to find highest unbroken Double Under number

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.

WOD:

16-14-12-10-8* of:

50″ shuttle Runs

*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

Cool Down:

Calf stretch on rig – 1 min per side

Roll out calves – 2 min per side

S/S/S:

Strict Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting the Strict Press this cycle.  Lower reps means heavier weights this time!

WOD:

3 Rounds:

9 HSPUs

12 Toe2Bars

15 Ring Dips

18 Hollow Rocks

Scaling Options:

HSPUs -> Pike Push Ups off a box

T2B -> Hanging Knee Raise

Ring Dips -> Stationary Dips -> Box Dips

Hollow Rocks -> w/legs bent

Cool Down:

Cobra to Downward dog x15 (slow and controlled)

Tricep mash – 2 min per side

pic courtesy of CrossFit Rockland

WOD:

Valentine’s Day Partner WOD:

8 SETS

AGAINST A 2:00 CLOCK, complete…

18 Calorie Row (Break up however you need)

Max Reps Power Snatch (115/80) in remainder of time

-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

Cool Down:

Banded OH stretch – 2 min per side

Banded hamstring stretch – 2 min per side

S/S/S:

Segmented Clean Deadlift

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

5X3

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!

WOD:

“Annie Meets a Farmer”

50-40-30-20-10*:

Double Unders

Ab Mat Sit Ups

 *100M Farmer Walk Between Each Round (53/35)

Scaling Options:

DUs -> 2:1 ratio to SUs

Ab Mat SU -> Feet Anchored

KB weight -> as needed

Cool Down:

GHD Back Extensions 3 X 15 w/5 sec hold at top

Calf stretch on rig – 2 min per side

DON’T FORGET TO GIVE THE COACHES’ CHALLENGE A GO SOMETIME THIS MONTH.  THE CHALLENGE IS OPEN TO ALL!

WOD:

“Bear Complex”

5 Rounds of:

Without stopping or dropping the bar, complete the following sequence Seven times:

Power Clean

Front Squat

Push Press (have bar land behind head, in rear-rack position)

Back Squat

Behind the Neck Push-Press (have bar land on chest, in front-rack position)

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

Cool Down:

Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)