S/S/S:

Snatch pulls

5X2

Increase weight ea set

WOD:

Every Minute On the Minute for 10 Minutes

Min 1, 3, 5, 7, 9:

10 Box Jumps (24/20)

10 KB Swings (53/35)

Min 2, 4, 6, 8, 10

Athlete selects load for Ground to OH

AMRAP for load*

**Must finish Odd min work to “Earn” even min work. Score = Total load moved Overhead

*Load must remain the same throughout the workout.  Once chosen, weight cannot be added or reduced.  Must finish odd minute work to “earn” even minute work.  G2OH can be any movement that gets the weight from the ground to locked out OH (C&J, Snatch, Clean & strict press,  squat clean thruster, etc…) Score = total weight moved OH (ex. I chose 95#, and get a total of 20 reps during the WOD, my score would be 95# x 20 = 1900#)

Scaling Options:

BJ –> 20/16

KBS -> 35/25

Cool Down:

Calf stretch on rig – 1 min per side

Back roll to V-sit x 10

Pic courtesy of CrossFit Forbidden.

Our good friends at CrossFit Forbidden will be putting on the next event in their Desert Warrior Series on Saturday, May 5th.  There are Beginner, Intermediate, RX, and Elite divisions.  Would love to see a huge Joint Strike showing there.  For more info on the event as well as how to sign up, click the above pic.  Do ti now before prices increase!

WOD:

For Time:

2K Row

 followed by…

3 Rounds:

400M Run

50 yd bear crawl

60 Walking lunges

Scaling Options:

Run -> .6 Mile Assault Bike

Walking Lunge –> Air Squats

Cool Down:

Couch stretch – 2 min per side

Cat cow stretch 2 min

Video courtesy of Howcast.

S/S/S:

Strict Press

10,9,8,7,6

This rep scheme will push muscle endurance, so push through!

WOD:

3 Rounds

3 Ring Muscle Ups

15 Air Squats

15 Toe2Bars

15 Push Ups

Scaling Options:

Ring MUs -> Bar Mus -> Jumping bar MUs -> Burpee to kipping pull ups->3 ring rows/3 ring dips per 1 MU

T2B -> hanging knee raise

Cool Down:

Doorway stretch – 1 min per side

Cobra pose – 1 min

WOD:

In 8 Min, complete:

50 Cal Assault Bike

Remaining time 1RM- Power Clean

2 Min Rest, then…

In 8 Min, complete:

50 Cal Row

Remaining time 1RM – Power Snatch

2 Min Rest, then…

In 8 Min, complete – 800M Run:

Remaining time AMRAP – Wallball shots (20/14)

Scaling Options:

Run -> 1K Row

Cool Down:

Roll out anything sore

S/S/S:

Zercher Squat

10,9,8,7,6

WOD:

12 Min AMRAP:

100M Run

5 C2B Pull-ups

10 OHS 115/85

Scaling Options:

Run -> Row 125M

C2B -> Chin Above ->Buddha Pull Ups

Bar weight -> as needed goal = at least 5-7 unbroken

Cool Down:

200M walk

Banded lat stretch – 2 min per side

WOD:

4 Rounds For Reps:

1 Min AMRAP – Double Unders

1 Min Rest

1 Min AMRAP Handstand Push Ups

1 Min Rest

1 Min AMRAP – Shuttle Runs (white line to white line)

1 Min Rest

1 Min AMRAP – Box Jumps (24/20)

1 Min Rest

Scaling Options:

DUs – no scale. You get a min to practice DUs every round

Run -> cals on assault bike

HSPUs – Pike Push Ups

Video courtesy of Norcal CrossFit

Box height -> as needed

Cool Down:

Calf stretch on rig – 1 min per side

Banded bully stretch – 2 min per side

Pic courtesy of CrossFit Forbidden.

Our good friends at CrossFit Forbidden will be putting on the next event in their Desert Warrior Series on Saturday, May 5th.  There are Beginner, Intermediate, RX, and Elite divisions.  Would love to see a huge Joint Strike showing there.  For more info on the event as well as how to sign up, click the above pic.

S/S/S:

Three Position Snatch (Ground, Right Below Knee, High Hang)

1X75%

1X80%

1X85%

%s based on 15Feb 1RM

Another increase in %.  Try to hold onto the bar

WOD:

“Air Force WOD”

For time*:

20 Thrusters (95/65)

20 Sumo deadlift high pulls

20 Push Jerks

20 Overhead Squats

20 Front Squat

  *4 Burpees at the top of each minute, to include the start of the WOD

Compare to 20170705

Scaling Options:

Bar weight ->As needed

Cool Down:

Couch Stretch – 2 min per side

Banded hamstring stretch – 2 min per side

WOD:

For Time:

100 DUs

20 Cals on Ski Erg

300M Row

400M Run

.5 Mile on Assault Bike

400M Run

300M Row

20 Cals on Ski Erg

100 DUs

Scaling Options:

DU -> 2X Single Unders

Cool Down:

Calf stretch on rig x 1 min per side

Pigeon pose x 1 min per side

S/S/S:

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

1X70%

1X75%

1X80%

based on 15Feb 1RM

Video courtesy of Catalyst Athletics.  Another round of three-position clean.  Goal is still to hold onto the bar through the three cleans, and then finish with one Jerk at the end.

WOD:

Every 2 Min for 12 Min:

5 Deadlifts (315/220)

10 Ring Dips

Scaling Options:

DL-> 75-80% of 1RM

Ring Dips -> stationary-> box dips

Cool Down:

Hang from pull up rig x 2 min

Tricep mash x 1 min per side

WOD:

In 4 min, complete

400M Run

10 Pistols

Max Rep Alt  DB Snatch (50/35)

-3 Min Rest

In 4 Min, complete

300M Run

8 Pistols

Max Reps Alt DB Snatch (50/35)

-3 Min Rest

In 4 Min, complete

200M Run

6 Pistols

Max Reps Alt DB Snatch (60/40)

Score = DB Snatch reps

Scaling Options:

Run -> Row 500/350/250 respectively

Pistol -> Banded Pistol

DB weight -> as needed

Cool Down:

Couch stretch x 1 min per side

Banded OH stretch x 2 min per side