20180508

WOD:

In 4 Min, Complete:

100 DUs

AMRAP Power Snatch (115/85)

rest 4 min

In 4 Min, Complete:

50 DUs

AMRAP Power Snatch (135/95)

rest 4 min

In 4 Min, Complete:

25 DUs

AMRAP Power Snatch (155/105)

Scaling Options:

DUs -> 2X Sus

Bar weight -> as needed, but make three jumps through WOD

Cool Down:

Calf stretch on rig – 1 min per side

Banded OH stretch x 1 min per side

20180507

S/S/S:

Clean + High Hang Clean + Split Jerk

1X65%

1X70%

1X75%

% based on 20 Apr 1RM

Video courtesy of California Strength. Some good words of wisdom on the High Hang Clean. Getting good at this will guarantee an excellent hip extension in your clean.

WOD:

3 Rounds:

20 Pull Ups

15 Ring Dips

10 Box jumps (30/24)

5 Bar Muscle Ups

Best advice for this one, “manageable chunks”. Going to failure on a movement will make this LONG

Scaling Options:

Pull Ups -> Buddha Pull Ups

Ring Dips -> Stationary Dips -> Box/bench Dips

BJ ->26/22 -> 24/20

Bar MUs -> Jumping Bar MUs -> Burpee to kipping pull ups -> burpee to jumping pull up

Cool Down:

Doorway stretch x 1 min per side

Tricep mash x 30 sec per side

20180504

WOD:

24 Min EMOM:

Min 1 – 10 KB Snatches (5 L, 5 R) (53/35)

Min 2 – 15 Goblet Squats (53/35)

Min 3 – 2 Turkish Get Ups (1 Left, 1 Right) (53/35)

Min 4 – 25 KB Swings (53/35)

Any time left over per minute = rest

Video courtesy of CrossFit HQ. Quick demo of the Turkish Get Up

Scaling Options:

KB Weight -> As needed

Cool Down:

Couch Stretch – 2 min per side

Banded bully stretch x 2 min per side

20150503

S/S/S:

Snatch + High Hang Snatch + OHS

1X60%

1X65%

1X70%

%’s based on 20 Apr 1RM

This will be our complex for Snatch this cycle. One rep = Squat Snatch + High Hang Squat Snatch + OHS. Goal is to hold onto bar through rep.

WOD:

3 Rounds For Time:

200M run

3 Rope Climbs

400M run

10 Toe to Rope

Video courtesy of Ben Bergeron. Quick demo of Toe2Rope. Think of it like a Toe2Bar, just here you make contact with the rope above your hands.

Scaling Options:

Run -> Row 250 and 500, respectively

Rope Climbs -> 2 Rope Walks per rep

Toe2 Rope -> Hanging Knee raise on rope

Cool Down:

Cobra to downward dog x 20

Roll out forearms

20180502

WOD:

1500M row cash in

3 Rounds For Time:

10 Power Cleans (165/115)

10 Pull ups

20 Russian KBS (70/53)

1500M row cash out

Scaling Options:

Bar weight -> As needed

Pull Ups -> Buddha Pull Ups

(Video courtesy of notkrisroe)

KB weight -> as needed

Cool Down:

Banded lat stretch x 2 min per side

Hang from pull ups bar – 2 min

20180501

S/S/S:

Pause Deadlifts (2 sec pause 2 inch off ground)

5X5

Increase weight ea set

Video courtesy of Untamed Strength. This is the style of deadlift we will do this cycle. Pay particular attention to :53 to 1:30, 1:43 to 2:25, and 2:50 to 3:43 of the video.

WOD:

Teams of two – 12 AMRAP:

15 Team Tire Flips

10 Tire Jumps

15 Team Tire Flips

20 Synchro Air Squats

Scaling Options:

Tire Jumps -> Tire Step Ups

Cool Down:

10 Back Roll to V-Sits

Roll out back – 30 passes

20180430

Quick Update, registration is now closed for The Desert Warrior Series. All divisions are FULL! Should be a good time

WOD:

For Time:

80 Doubleunders

40 Cal Row

20 Cal Assault Bike

10 Cal Ski Erg

20 Cal Assault Bike

40 Cal Row

80 Double Unders

Scaling Options:

DUs –> attempts through 100 Rope Contacts

Cool Down:

Calf stretch on rig – 2X30 sec per side

Pigeon Pose 2 min per side

20180427

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness. This is a great movement to add into your rotation. Really great to bring up your bench. Also, should you be in a gym with limited equipment, this is easy to accomplish.

WOD:

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

Burpees

Box Jumps (30/24)

For this WOD, start with 10 Burpees, then 10 Box Jumps, then 9 Burpees, then 9 Box Jumps, etc.. until you get all the way through 1 Burpee and 1 Box Jump.

Scaling Options:

Box height -> 24/20

Cool Down:

Banded tricep stretch – 2 min per side

Heel cord mash – 2 min per side

20180426

pic courtesy of CrossFit Forbidden. If you have not signed up for the Desert Warrior Series yet, there are still some spots open in the Intermediate Division. The Event goes down next weekend! Click on the pic to go to the registration site.

S/S/S:

Every 2 min for 12 Min

1 Power Clean

Increase weight ea set

WOD:

In 6 Min, complete…

40 Cal Assault Bike

Remaining time…

1RM Power Clean

Scaling Options:

N/A

Cool Down:

Pigeon pose on box – 2 min per side

Roll out back – 2 min

20180425

S/S/S:

Back Squat

5X5

Increase weight ea set

New Squat cycle! Same rules apply, the fifth rep should be taxing for you. Make weight jumps smartly