20171122

WOD:

Teams of 3:

3 Rounds*

50 Burpees

100 yd Sled Push (4 Plates/2 Plates) (45# plates)

150 Double Unders

*Only one partner working at a time

Good little WOD to get you good and hungry for Thanksgiving. Reps, distance, and cals broke up however you want as a team. Only one team member working at a time.

Scaling Options:

Plates on sled -> as needed

DUs -> 2X SUs

Cool Down:

Samson stretch – 1 min per leg

Leg Bleeds x 3 min

20171121

S/S/S:

Hang Squat Snatch

2X75%, 2X80%, 2X85%

*% based off 12 Oct

New % for the hang squat snatches. Get good tension on the bar prior to dipping down, EXPLODE up from the hang, hard shrug/pull, then DROP under the bar FAST!

WOD:

12 Min AMRAP:

5 Clean & Jerks (185/130)

10 Cal Row

Scaling Options:

Bar weight -> as needed

Cool Down:

Hyper Extensions 4X15

Banded Front Rack Stretch x2 min per side

20171120

S/S/S:

Practice Rope Climbs

Video courtesy of RX Gear. Try each of these leg wraps while sitting on a box.

WOD:

**6 Rounds*:**

2 Rope Climbs

20 Box Jump Overs (24/20)

*Every Minute On the Minue until you finish – 3 Burpees

25 Min Time Cap

So, at the end of every minute, no matter where you are in the WOD, perform 3 burpees (obviously if you are on the rope, wait until you finish your climb, then do the burpees). Don’t try to go too fast in the first minute, as the burpees will tire you out as the

Scaling Options:

Rope climbs-> 2 rope walks per rope climb

BJO ->20/16

Cool Down:

Calf stretch on rig 2X 30 sec per side

Roll out forearms

20171117

S/S/S:

Clean Deadlift

5X3

Increase weight ea set

Next rep range for the cycle! Lower rep range should allow for heavier weight used per set compared to the 3X5 week.

WOD:

14 Min AMRAP:

10 KB Swing (70/53)

15 Wall Ball Sit Ups (20/14)

20 Med Ball Clean (20/14)

For Med ball sit ups (vid courtesy of CFE Planet)

For Med Ball Clean (vid courtesy of CrossFit HQ)

Scaling Options:

KB Weight -> 53/35

Med Ball Weight -> 14/12

Cool Down:

Reverse Hyperextension – 3X20

Video courtesy of CrossFit HQ

10 slow iron crosses/10 slow scorpions

20171116

WOD:

1 Mile Run (10 min time cap)

Once the 10 min time-cap hits, 5est 5 Min, then…

21-15-9

Box Jump Overs (24/20)

Ring Dips

Good time to test your 1 Mile run time! If you know you have no shot of making it under 10 minutes, pick a distance that will push you to get under 10 minutes, but is doable. If you finish under 10 minutes, that’s extra rest for you. On the ring dips, couple quick tips from K-Starr(video courtesy of Mobility WOD)

Scaling Options:

1 Mile Run -> A distance you can finish in under 10 min.

BJO -> 20/16

Ring Dips -> Stationary Dips -> Bench Dips

Cool Down:

Heel cord mash x 2 min per side

Banded tricep stretch x 2 min per side

20171115

S/S/S:

Front Squat

5X3

Increase weight ea set

Next rep range for the cycle! Lower rep range should allow for heavier weight used per set compared to the 3X5 week.

WOD:

Every 90 seconds for 15 Min:

3 Hang Power Snatch (115/80)

6 Cal Row

9 Chest 2 Bar Pull Ups

So, for 10 sets, you’ll have 90 seconds per set to complete the reps for all 3 movements. Quick transitions!

Scaling Options:

Bar weight -> as needed

C2B Pull Ups -> Chin Above Pull Ups -> Body Rows

Cool Down:

Banded hamstring stretch x 2 min per side

Banded lat stretch x 2 min per side

20171114

WOD:

“Kalsu”

For Time:

100 Thrusters (135/95) *

*On the minute every minute until you reach 100 Thrusters – 5 Burpees

A good classic from the old CrossFit Football days. This one will test you. Grind through the thrusters as stead as you can. So, yes, every minute on the minute (to include at the start of the WOD), complete 5 burpees. The rest of the time per minute will be spent knocking out the Thrusters. Just remember, you won’t get all 100 done in the first minute, so don’t red-line that first minute otherwise you’ll be sucking wind for the next 5 minutes,

Scaling Options:

Bar weight -> 115/80, 95/65, 75/55, or as needed

Cool Down:

Pigeon Pose – 2 min per side

Doorway Stretch – 1 min per side

20171113

S/S/S:

Power Clean + Hang Squat Clean

2X75%, 2X80%, 2X85%

*% based off 12 Oct

Third time on the Power Clean/Hang Squat Clean complex. Stick the landing on the PC, bring the bar to the hips to adjust your grip, and then explosive hip extension to get the bar moving, and then FAST drop under

WOD:

For Time:

150 Double Unders

100M Run

125 Double Unders

200M Run

100 Double Unders

300M Run

75 Double Unders

400M Run

Steady breathing through the WOD (especially during DUs) is key to not passing out on this one.

Scaling Options:

DUS -> Attempts through the rep range -> Penguin jumps through the rep count

Run -> Row for 125M, 250M, 325M, and 500M respectively

Cool Down:

Calf stretch on rig x 2 min per

Couch Stretch x 2 min per side

20171110

pic courtesy of Tes.com The gym will be on holiday hours today in observation of Veterans Day on Saturday.

S/S/S:

Dumbbell Squat Clean and Man Maker practice

Videos courtesy of CrossFit HQ and Badger CrossFit respectively. Get some good practice prior to the WOD. For the Man Makers, one push up, one left arm row, and one right arm row = 1 rep

WOD:

3 Rounds:

15 Dumbbell Squat Cleans (35/25)

30 KB Swings (53/35)

10 Man Makers (35/25)

Scaling Options:

DB weight -> As needed

KB Weight -> As needed

Cool Down:

Banded lat stretch – 2 min per side

Oly Wall stretch – 3 min

20171109

S/S/S:

Push Press

3X5

Increase weight ea set

Second time through the Push Press this cycle. Lower sets = go heavier than the 5X5 week.