S/S/S:

Snatch Pulls

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  With 3 reps a set, aim to go a bit heavier.

WOD:

4 Rounds:

500M Row

10 OHS (100/70)

Scaling Options:

Bar weight -> As needed (should be able to do 5+ reps unbroken)

Cool Down:

Banded Bully Stretch x 1 min per side

Roll out low back to T-Spine x 2 min

Hope everyone enjoyed the Open!  Time to continue our journey to better fitness!!!

WOD:

2 Rounds:

2 Min Max Reps HSPU

1 Min Rest

2 Min Max Reps Pull Ups

1 Min Rest

2 Min Max Reps Burpee Box Jumps (24/20)

1 Min Rest

2 Min Max Reps GHD Sit ups

1 Min Rest

Scaling Options:

HSPUs –> Pike Push Ups

Video courtesy of Norcal CrossFit

Pull Ups –> Buddha Pull Ups

video courtesy of notkrisroe

Feel free to use either rings or set up a bar on the squat rack

Box Height -> as needed

GHD -> Ab mat Sit Up

Cool Down:

Downward Dog to Cobra x 15 (slow and controlled)

Banded Lat stretch x 60 sec per side

Come get these while supplies last!  Black JSCF shirts for $20.00!!!

Video courtesy of the CrossFit Games

WOD:

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Scaling Options:

Cool Down:

Oly Wall Stretch – 3 min

Banded Lat Stretch – 2 min per side

S/S/S:

Strict Press

5X3

Increase weight ea set

WOD:

Teams of 3:

Complete

30 Cal – Ski Erg

30 Box Jumps (24/20)

30 Cal – Assault Bike

30 Burpees

30 Shuttle Runs (length of box and back)

30 Burpee Box Jump Overs (24/20)

* Switch every 10 (reps and cals)

Scaling Options:

Box Height -> as needed

Cool Down:

Banded tricep stretch 2×30 sec per side

Banded hamstring stretch 2×30 sec per side

S/S/S:

Zercher Squat

5X3

Increase weight ea set

WOD:

3 Rounds:

15 Ring Dips

30 Russian KB Swings (70/53)

400M Run

Video courtesy of CrossFit HQ.  Quick demo of Russian Kettlebell Swings.

Scaling Options:

Ring Dips -> Stationary dips -> Box dips

KB weight -> as needed

Cool Down:

Couch stretch x 1 min per side

10 Iron crosses

The Joint Strike Crew showing off some fitness at this year’s Luke Days Air Show.  Way to represent, guys!

WOD:

AMRAP 7:

10 Power Cleans (165/115)

20 Hand Rel Push Ups

Rest 3 Min

AMRAP 7:

10 Power Snatch (145/105)

10 Burpee Over Bar

Rest 3 Min

AMRAP 7:

10 Hang Clean & Jerk (135/95)

5 Handstand Push-Ups (Open Standard)

Score = total reps for the entire workout

Scaling Options:

Bar weight -> As needed (should be able to do 5+ reps unbroken)

HR push ups -> Push ups off bench

HSPU -> Pike Push Ups

Cool Down:

Doorway stretch x 1 min per side

Banded Bully Stretch x 1 min per side

Very cool that CrossFit HQ made it out last Thursday to watch some of our fittest give 18.4 a run.  Thank you to everyone who came out, and thank you Sherri and BG Leonard for helping put this together!

S/S/S:

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

1X70%

1X75%

1X80

% based on 15Feb 1RM

WOD:

For Time:

10 Cal Row

20 Double Unders

15 Cal Row

30 Double Unders

20 Cal Row

40 Double Unders

25 Cal Row

50 Double Unders

Scaling Options:

DUs -> Attempts through req’d rope contatcs -> Penguin Jumps

Cool Down:

Calf stretch on rig 2X30 sec per side

Banded Lat stretch x 30 sec per side

Video courtesy of The CrossFit Games

WOD:

For Time:

21 Deadlifts (225/155)

21 Handstand Push-Ups

15 Deadlifts (225/155)

15 Handstand Push-Ups

9 Deadlifts (225/155)

9 Handstand Push-Ups

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

Time cap: 9 min.

NOTES

Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the floor for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.

The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.

TIEBREAK

This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Scaling Options:

Cool Down:

Roll out low back

Hang from pull up rig 2 min

Pic courtesy of the CrossFit Games.  What craziness will this man have for 18.4?  Stop out at the Combat PT Tent at 1700 tonight to find out!  Then watch some of our local Armed Forces athletes go through the WOD.  This will also stream live on the CrossFit Games Facebook page!

S/S/S:

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

1X65%

1X70%

1X75%

based on 15Feb 1RM

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:

2 Rounds:

400M run

3 Turkish Get Ups per side (As Heavy As Possible)

Video courtesy of CrossFit HQ.  Quick demo on Turkish Get Ups.

Scaling Options:

Run -> 500M row

TGU -> Turkish bridge

Video courtesy of Prevail Strength and Conditioning.

Cool Down:

Roll out whatever hurts