S/S/S:

Bench Press

10,9,8,7,6

Increase weight ea set

Higher rep count, so pushing that muscular endurance.   Maintain good form throughout

WOD:

12 Min AMRAP:

Ascending Ladder: 3-6-9-etc….*

Burpee Box Jump Overs (24/20)

KB Swing (53/35)

Scaling Options:

BBJO -> 20/16

KB weight -> as needed

Cool Down:

Doorway stretch – 2 min per side

Tricep mash on bar – 2 min per side

Congrats to JSCF lead, Sherri Biringer-York on her wedding. Congrats you two!

WOD:

Every Minute On the Minute for 10 Min:

Odd min – 30 Double Unders

Even – 30 sec Handstand Hold

Rest 5 Min, then…

Every 2 Min for 20 Min

200M Run*

*Goal – stay within 5 seconds + or – of first run

Scaling Options:

DU -> Attempts through 30 rope contacts ->30 penguin jumps

HS Hold -> Wall walk as high as possible and hold for 30 sec ->Hold top of pike pushup

Run-> 250M row

Cool Down:

Banded OH stretch – 1 min per side

Calf stretch on rig – 2X 1 min per side

S/S/S:

Sumo Deadlift

10,9,8,7,6

Increase weight ea set

WOD:

4 Sets of:

 1:00 Handstand Hold with chest facing wall

 1:00 L-Sit Hold*

 1:00 Squat Isometric Hold(bottom of squat)

L-Sit Hold Demo*

This video shows both the RX version of the L-sit, done on plates, as well as the legs tucked scale.

For the handstand hold, goal is to walk up on the wall until your chest is touchingthe wall.  IF you are not able to, either walk up the wall as far as you can, or go to pike push up hold

Scaling Options:

HS Hold-> Pike Push up hold

L-Sit –knees bent

Squat hold -> to target depth

Cool Down:

Reverse Hyper ext – 3×20

Roll out back – 3 min

Today is the Day!  Thunderbolt Cup is upon us!

WOD:

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute.

Repeat for a total of 5 cycles

Score = Total Rounds and Reps

We will have our 0530 class and then run heats starting at 0800ish for the Thunderbolt Cup.

Scaling Options:

Bar Weight -> As needed

Push ups -> off bench

Air Squats -> to target

Cool Down:

Banded Front Rack stretch – 2 min per side

Thread the needle x1 min per side

Thunderbolt Cup tomorrow, folks!  Don’t forget!  Earn points for your squadron by doing our WOD!

S/S/S:

Overhead Squat

10,9,8,7,6

Increase weight ea set

video courtesy of CrossFit HQ.  Good time to talk about proper positioning of your entire shoulder/back area.

WOD:

21-15-9*

Burpees

KB Swing (53/35)

Chest2Bar Pull Ups

*200M run after each set of C2B pull ups

So, order is 21 burpees, 21 KBS, 21 C2B, 200 M run, 15 burpees, 15 KBS, 15 C2B, 200M run, 9 Burpees, 9 KBS, 9 C2B, 200M run

Scaling Options:

KBS -> 35/25

C2B -> Chin above->Ring Rows/body rows

Cool Down:

Banded lat stretch – 2 min per side

Banded OH stretch – 2 min per side

pic courtesy of Eventbrite

Are you ready!  The Thunderbolt Cup goes down this Thursday and Friday!  We will have a CrossFit event on Thursday, so sign up now!  Click on the above pick to go to the registration site!

WOD:

10 Min AMRAP:

15 Box Jumps (24/20)

300M Row

5 Min Rest, then…

4 Sets For Time:

15 Feet Elevated Push Up (Feet on 20″ Box)

30 Double Unders

For feet-elevated push ups, this is the gist of it, but do on a 20″ box.

So, start the clock and fir the first 10 min, do the first WOD, at the 10 min mark, take a five min break, start WOD 2 at the 15 min mark.  When you finish WOD 2, subtract 15 min off your time.

Scaling Options:

BJ ->20/16

Row ->300M Ski Erg

Feet elevated push up ->Feet on top of 45# plate->Hand rel push up, no elevation

DU -> Attempts through 30 rope contacts ->30 penguin jumps

Cool Down:

Doorway stretch – 1 min per side

Calf stretch on rig – 2X 1 min per side

S/S/S:

Power Clean + Front Squat

 5X1 As Heavy As Possible

WOD:

“Grace”

For Time:

30 Clean & Jerk (135/95)

Compare to 20160826

Classic Bench mark!  Goal should be to finish under 5 min, but do NOT sacrifice form for speed. If you did it in Aug of 2016, see if you can beat your previous time.

Scaling Options:

Bar weight -> As needed

Cool Down:

Roll out forearms

Couch stretch – 3 min per side

WOD:

Every 4 Min for 28 Min:

500M Row

200M Run

Remaining time = rest

All cardio day!  Two quick sprints should allow recovery time, but don’t blow out too early!  You got a total of 7 sets here…

Scaling Options:

Run -> 150M Ski Erg

Cool Down:

Calf Stretch on Rig – 2 min per side

Roll out back – 3 min

S/S/S:

Power Snatch + OHS

2X75%, 2X80%, 2X85%

% based off 1RM on 10Aug

WOD:

12 Min AMRAP:

2 Power Clean (135/95)

2 Burpee Over Bar

Add two PC and two Burpees each round

(2-4-6-8-10-etc)

So, hit two PCS, then Burpee over Bars, then 4 PCs, 4 BoB, then 6 PCs, etc….

Scaling Options:

Bar Weight -> As needed

Cool Down:

Banded Front Rack stretch – 2 min per side

Thread the needle x1 min per side

WOD:

4 Rounds:

15 Hand Rel Push Ups

10 Chest2Bar Pull ups

5 Box Jumps (30/24)

3 min break, then…

4 Rounds:

30 ‘ Burpee Broad Jumps

15 Toe To Bars

9 Handstand Push ups

Use the 3 min rest for just that, rest and recovery to hit the next 4 round WOD with as much force as you hit the first one!

Scaling Options:

Hand Rel Push up -> Reg push ups

C2B -> Chin above -> Ring Rows

BJ ->26/22

T2B ->K2E->Hang knee raise

HSPU ->3 Wall Walks ->Pike Push Ups

Cool Down:

Couch stretch – 2 min per side

Roll out forearms

Doorway stretch – 2 min per side