WOD:

Pic courtesy of CrossFit HQ.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares

“McCluskey”

Three rounds of:

9 Muscle-ups

15 Burpee pull-ups

21 Pull-ups

Run 800 meters

If you’ve got a 20/14 # vest or body armor, wear it.

Scaling Options:

MU -> 9 ring rows/9 ring dips

Burpee PU -> burpee jumping pull up

Pull Ups -> Buddha pull ups

Run -> 1K Row

Cool Down:

Doorway stretch – 2 min per side

Calf stretch on rig – 2×30 sec per side

S/S/S:

Clean + High Hang Clean + Split Jerk

1X60%

1X65%

1X70%

%s based on 20 Apr 1RM

New cycle!  In this cycle, for clean our complex, it will be one squat clean, hold onto the bar, bring it to the high hang, perform one high hang squat clean, and one Split Jerk.

For those not familiar with the high hang position (video courtesy of East Dallas CrossFit)

WOD:

15 Min AMRAP:

5 Power Snatches (115/85)

10 OHS (115/85)

100yd Farmer walk (53/35)

Scaling Options:

Bar Weight -> As needed

KB weight -> 35/25

Cool Down:

Roll out forearms – 2 min

Couch stretch – 2 min per side

WOD:

Establish 1RM Snatch in 20 Min

then..

Establish 1RM Clean & Jerk in 20 Min

Compare to 15 Feb 2018

Time to re-test your Oly Skills!  If you have been hitting the Snatch Pulls, Snatch Complexes, and C&J complexes every week and all the other work, you should feel more confident hitting a heavier weight today.  Go for it!!!!!

Cool Down:

Roll whatever is sore

Oly wall stretch – 3 min

WOD:

4 Rounds For Time:

15 Push Press (135/95)

15 GHDs

45 Sec L-Sit Hold

For the L-Sit, make sure you only count time when in the movement.  Ex, you hold for 10 sec and have to break.  When you start back up, you start counting from 10 sec. etc…

Scaling Options:

Bar weight –> As needed

GHD –> Ab Mat Sit Ups

L-Sit ->L-Tuck hold

Cool Down:

Banded tricep stretch – 2 min per side

Cobra to Downward Dog x 10

Only a couple more weeks until the Desert Warrior Series Throwdown!  Be there!  CLick onthe pic to go to the registration page.

speaking of….

WOD:

For Time:

55 Double Unders

45 Wall Balls (20/14)

35 Deadlifts (155/105)

25 Pull Ups

10 Cleans (155/105)

5 Shoulder to Overhead (155/105)

Cash Out: 55 Cal Row

Time Limit: 13 Min

For those doing the Desert Warrior Series, this may or may not be one of the WODs you’ll see at the comp.  Goal is to not come out of the gate too fast.  You have a lot of work ahead, and don’t want to be gassed right after the DUs.  But, don’t take long breaks in between movements.  Also, if you are not able to finish the row before the 13 Min time cap, the tie breaker is the time you finished the reps from the WOD.

Scaling Options:

DUs -> 150 SUs

Bar weight ->135/85 ->115/65

WB -> as needed

Pull Ups -> Jumping Pull Ups -> Ring Rows

Cool Down:

200M Walk

Tabata roll out, whole body

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 22 Feb

Re-test week!!!!  Time to see if the last few weeks have paid off!  Push to go heavier than when you did the 5X5 on 22 Feb

WOD:

Partner WOD:

1.5 Mile Run (switch every 400M)

Non-running partner performs…

AMRAP – Power Snatch – 95/65

Two Scores:

1.Fastest 1.5 Mile finish

2.Total Power Snatches

Scaling Options:

Run -> 500M Row per section

Bar weight -> As needed

Cool Down:

Banded bully stretch – 2 min per side

Banded lat stretch – 2 min per side

S/S/S:

Zercher Squat

5X5

Increase weight ea set

Compare to 21 Feb

WOD:

Tabata Air Squats

directly into…

4 Min AMRAP Box Jumps (24/20)

directly into….

Tabata Toe2Bar

directly into…

4 Min AMRAP Walking Lunges

Score = Total Reps throughout WOD

Tabata = 8 rounds of 20 sec work/10 sec rest.  At the end of set 8 of the air squats, take the 10 sec break, then go right into 4 Min AMRAP of Box Jumps.  At the end of the 4 Min AMRAP, go right into the T2B Tabata.  On the last round of T2B, after the last 10 sec break, start 4 Min AMRAP of Walking Lunges

Scaling Options:

BJ -> 20/16

T2B -> K2E -> Hanging Knee Raise

Cool Down:

Pigeon Pose  – 2 Min per side

Calf stretch on rig – 2 min per side

pic courtesy of CrossFit Team Offutt Tactical Fitness

Happy Friday the 13th!  Don’t drop any weights on your head…

WOD:

4 Rounds:

25 Russian KB Swings (70/53)

15 L-Arm KB OH Walking Lunges (53/35)*

10 Deadlifts (225/160)

15 R-Arm KB OH Walking Lunges (53/35)

Video courtesy of The Active Life.  Quick demo on the one-arm OH KB lunge

Scaling Options:

KBS weight -> as needed

OH KB walking lunge weight -> as needed

DL weight -> as needed (goal is at least 5 unbroken)

Cool Down:

Banded Bully Stretch – 2 min per side

Oly wall stretch – 3 min

S/S/S:

Three Position Clean (Ground, Right Below Knee, High Hang) + 1 Jerk at the end

1X75%

1X80%

1X85%

%s based on 15Feb 1RM

WOD:

“Running, mixed up Annie”

200M Run, 50 DUs, 10 Sit Ups

200M Run, 40 DUs, 20 Sit Ups

200M Run, 30 DUs, 30 Sit Ups

200M Run, 20 DUs, 40 Sit Ups

200M Run, 10 DUs, 50 Sit Ups

A little demented take on “Annie” with some added running 🙂

Scaling Options:

DUs –> 2X SUs

Run -> 250M Row

Cool Down:

Calf stretch on rig – 2 min per side

Cobra to Downward Dog x 10

WOD:

Teams of 2 complete:

50 Burpees

40 Single Arm Russian KB Swings (53/35)

30 Sumo Deadlift High Pulls (SDHP) (95/65)

20 Wall Balls (20/14)

10 Burpee Kipping Pull Ups

20 Wall Balls (20/14)

30 Sumo Deadlift High Pulls (SDHP) (95/65)

40 Single Arm Russian KB Swings (53/35)

50 Burpees

Partners can break reps up however they like

video courtesy of Republic of Strength.  No need to alternate, but may want to between sets so one side isn’t sorer than the other.

Scaling Options:

KB weight -> as needed

Bar weight -> as needed

WB -> 14/12

Burpee kipping pull up -> Burpee jumping pull up

Cool Down:

.3 mile Assault bike (slow)

Leg bleeds x 2 min