S/S/S:

2-Sec pause Back Squat

2,2,2,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

WOD:

3 Min AMRAP:

Burpee Box Jump Overs (24/20)

Rest 3 Min

4 Min AMRAP:

Handstand Push Ups

Rest 3 Min

5 Min AMRAP:

Med Ball Sit Ups (20/14)

Video courtesy of CFE Planet.  Quick demo of med ball sit ups.

Three mini-WODs in one day! Suggestions for each: keep moving the whole time of the burpee box jump overs. In these, you do not have to face the box during the burpee (meaning you can be parallel to the box) and you do not have to fully extend at the top of the box, just get over). For the HSPUs, if you feel you are approaching failure, come off the HS and shake the arms out. If you go until failure, recovery will be much longer than if you came down prior to failure. For the med ball sit ups, do manageable chunks with very small breaks between.

Scaling Options:

Box height -> 20/16

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit.

Med Ball weight -> 14/12 -> as needed -> Ab Mat Sit ups

Cool Down:

Downward Dog to Cobra – hold each position 20 sec.  DO each 3 times

S/S/S:

Bench Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.

WOD:

Every Minute On the Minute for 15 Min:

Min 1 – 12 Pull Ups

Min 2 – 10/7 Cal Ski Erg

Min 3 – 12 Ring Dips

Any time per minute left after completed the required work is rest.  If you fail to make the rep count in a given minute, the next time you come back to that movement, reduce reps/cals.

Scaling Options:

Pull Ups -Buddha Pull Ups

video courtesy of notkrisroe

Ski Erg -> reduce Cals

Ring Dips -> stationary dips -> box dips

Cool Down:

Doorway Stretch – 2 min per side

Tricep mash on bar – 1 min per side

’tis the season for partner WODs!

WOD:

Partner WOD

2 Rounds:

400M Run (together)

50 Clean & Jerks (115/80)

50 Toe2Bars

50 Air Squats

100 Double Unders

*Other than run, one athlete works at a time.  Reps can be split however you want between teammates.

30 Min Time Cap

Scaling Options:

Run -> 500M row

Bar weight -> as needed

T2B -> Hanging Knee Raise

Air Squats -> to depth

DUs -> 2:1 SUs

Cool Down:

Thread the needle -30 sec hold per side x 2

Calf stretch on rig – 1 min per side

REMINDER!  Our Fit2Fight Throw-down is this Friday!  See Coach Sherri for details!

S/S/S:

High Hang Snatch

3@70%

2@75%

2@80%

Sets start every 3 min

Based on 25Oct 1RM

Video courtesy of Catalyst Athletics.  Fourth time hitting the high hang (pocket) Snatch this cycle.  Weight goes up from last time.  Focus on the explosive hip extension and FAST drop under the bar for each rep.  Also, hold onto that bar!

WOD:

7 Min AMRAP:

10 Wall Balls 20/14

10 Back Racked Lunges 95/65

10 Shoulder to overhead 95/65

10 Front Racked Lunges 95/65

The lunges in the WOD can be in place or walking, your choice.  For Shoulder to overhead, you can do strict press, push press, or push jerk, and can be in front or behind the head, your choice.

Scaling Options:

Med Ball -> 14/12 -> as needed

Bar weight -> 75/55 -> as needed, but use same weight for all bar movements

Cool Down:

Oly Wall Sit – 3  min

Video courtesy of Paradiso CrossFit

Roll out quads and hams – 10 passes per section per leg

WOD:

3 Rounds Of:

0:00-2:00

-20 Goblet Squats (53/35)

-10 Push Ups

AMRAP Burpees

2:00-3:00 – Rest

3:00-5:00

-20 Walking Lunges

-10 Pull ups

AMRAP KB Swings (53/35)

5:00-6:00 – Rest

6:00-8:00

-20 Step Ups (24/20)

-10 DB Push Press (50/35)

AMRAP Box Jumps (24/20)

8:00-9:00 – Rest

* Score = total AMRAP reps

Scaling Options:

KB weight -> 35/25 -> as needed

Push Ups -> off bench

Pull Ups -> Buddha Pull ups

DB weight ->35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Child’s pose – 2 min

S/S/S:

High Hang Clean

4@65%

3@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Based on 25Oct 1RM

Video courtesy of Catalyst Athletics.  Our third time hitting our clean variation for this cycle.  Weights stay the same as last time, but reps go up on each set.  Make sure you hold onto the bar!

WOD:

4 Rounds For Time:

40 Double Unders

30 Thrusters (95/65)

200M Run

20 Min Time Cap

Scaling Options:

DUs -> attempts through 60 rope contacts -> 40 penguin jumps

Bar weight -> 75/55 -> as needed

Run -> 250M Row

Cool Down:

Oly Wall Sit – 3 min

Calf stretch on rig – 2 min per side

Pic courtesy of ABC7.com

We will have no classes tomorrow in honor of the National Day of Mourning for the passing of former President George H.W. Bush

DON’T FORGET, OUR FIT2FIGHT THROWDOWN IS THIS FRIDAY!!!!  GET YOUR TEAM TOGETHER!!!

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

WOD:

21-18-15-12-9:

Power Clean (175/120)

Row (Cal)

Scaling Options:

Bar weight -> 155/110 -> 135/95 -> 115/80 -> 95/65 -> as needed

Cool Down:

Hang from pull up bar – 3 min hang time

Roll out entire back, 3 min

S/S/S:

Handstand work:

Spend 10 minutes working on progressions to Handstand Push ups or handstand walk.  Or add up total distance in HS walk in 10 min

Video courtesy of Technique WOD.  If kicking up into a handstand is something you need work on, try these drills

Video courtesy of CrossFit HQ.  If you are able to get up on a wall and need work on Handstand Push Up efficiency, try these drills

Videos courtesy of Gymnastics WOD.  If your HSPUs are good to go and you need work on Handstand Walks, try these drills.

If you have Handstand Walks, then your goal over the 10 minutes is to cover as much ground upside down.  Does not have to be unbroken.

WOD:

Death by Air Squat and Burpees

Every Minute On the Minute until failure*:

2 Air Squats

1 Burpee

*Every minute increase Air Squats by 2 and Burpees by 1

Ah, “death by” WODs.  They always feel super easy but by about the 10 min mark, they hurt.  So, this one starts with 2 air squats and 1 burpee right as the clock starts.  You then rest the remainder of that first minute.  Then, at the top of minute 2, perform 4 air squats and 2 burpees, then rest the remainder of the minute.  Then, at the top of the third minute, perform 6 air squats and 3 burpees.  Each minute, you add 2 air squats and 1 burpee to your minute total.  If a minute comes where you cannot perform the required amount of reps in the minute (Ex, on minute 12, I only get through the 24 air squats, but only get to rep 8 of my burpees as the minute ends), you are done. Whoever makes it the farthest is the winner.  Goal to keep making every minute, good technique so you don’t waste any movement.  If you squat is sloppy, you end up exerting more energy trying to recover body position.  Same goes for burpees.

Scaling Options:

N/A

Cool Down:

Couch Stretch – 2 min per leg

Banded bully stretch – 1 min per side

The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)

Pic courtesy of af.mil Today’s WOD is in honor of former Thunderbolt, Maj Troy L. Gilbert, who died in combat Nov 27th, 2006. Click on the above picture to see the story that the Air Force website ran when the bridge was dedicated to Maj Gilbert.

WOD:

“Trojan”

Teams of Two Complete the Following:

Partner 1-34 Cal Row/Partner 2-34 KB Sumo Deadlift High Pull (50/35), then switch and repeat

200M run w/med ball (together) (20/14)

P1-56 KB Swings (50/35)/P2-56 Plate Squats (45/25), then switch and repeat

200M Run w/med ball (20/14)

P1-34 Cal Ski Erg/P2-34 KB SDHP (50/35), then switch and repeat

200M Run w/med ball (20/14)

P1-56 KBS (50/35)/P2-56 Plate Squats (45/25), then switch and repeat

200M Run w/med ball (20/14)

20 Synchronized Burpees as a team

*20 Min Time Cap

Today’s WOD honors one of Luke’s own.   These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 (34 calorie row/ski erg/KBSDHP), his 5 children (5 exercises) and his 2 strafe passes (2 movements at each station).

This is a partner WOD (teams of two).  It starts with partner 1 performing a 34 Cal row while partner 2 completes 34 Sumo Deadlift High Pulls.  Once both athletes finish, they switch places and repeat.  Once both finish that, they will then take off for a partner 200M run with a med ball.  During the run, the partners can pass the med ball back and forth as needed.  Once both have returned to the gym, they move to part 2, doing the same break out as before, one partner performing one move while the other performs the second move, once both finish, they switch places and repeat, then go out for another 200M partner med ball run.  When they get to part 5, they will perform synchronized burpees.

Scaling Options:

KB weight -> 35/25 ->25/15

Plate weight -> 35/15 ->25/10

Med ball weight ->14/10

Cool Down:

Roll out T-Spine – 15 passes

Push up to Downward Dog (slow) x 10