S/S/S:

Power Clean + Front Squat + Jerk

4@65%

3@70%

3@75%

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.

WOD:

20-15-10-5:

Chest2Bar Pull Ups

Ski Erg (Cals)

Box Jumps (24/20)

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

Cool Down:

Roll out lats – 20 passes per side

Back roll to V-sit x 10 (slow and controlled)

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

WOD:

“Brock”

For Time*:

100 Cal Row

100 Cal Ski Erg

100 Cal Assault Bike

* 7 Burpees Every 2 Minutes

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!

WOD:

3 Rounds:

100 Double Unders

800M Run

30/24 Cal Row

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

Cool Down:

Heel cord mash – 2 min per side

Oly Wall Stretch w/band* – 4 min

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

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”)

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

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

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

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

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

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

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