Increase weight ea set
With less reps per round, aim to go heavier each round compared to what you used in the 3X5 week.
| Going a little heavier on DB snatch than what we saw in the Open. Making us stronger! |
Scaling Options:
DB weight -> as needed
DUS -> Attempts through 24 rope contacts -> 24 Penguin Jumps
pic courtesy of af.mil
Happy 70th Birthday, Air Force! To celebrate, we will have a special Birthday WOD at the Combat PT Tent starting at 0556 and have heats going through 0800.
Score = total reps and calories
This WOD will work “Fight Gone Bad” style, meaning there will be no break between AMRAPs. So, if you start on the wall balls, right when the minute of Wall Balls ends, your minute of Hang Power Snatches begins. At the end of the minute for hang power snatch, the minute for Burpee to Plate begins, and so on, and so on. So, highly suggest you keep track of when you have 10 seconds remaining in a given minute, hit a couple more reps, then at 5 seconds until the end, begin moving to the next station so you can begin as close to the start of the next minute as possible.
Video courtesy of CrossFit Aspire. Demo of burpee to plate. At the start, drop to the ground for your burpee, getting the chest and thighs to come in contact with the ground. As you come out of the burpee, either jump on the plate or step onto it. As long as you don’t step or hop off the plate until both feet are on the plate and your hips and knees are fully locked out.
Scaling Options:
Wall Ball weight (14/12)
Hang Power Snatch (75/55)
Russian KB Swing (35/25)
Increase weight ea set
video courtesy of WOD Star. Quick demo of Wall Ball sit ups.
Scaling Options:
Bar weight -> as needed
Med ball weight -> as needed
30 Minutes is a long stretch, so DON’T sprint at the start. Maintain a pace at the beginning that you can do all the way through.
Scaling Options:
Run ->250M Row
BOBJ ->20/16
Alt pistols -> banded pistols
HSPU -> 2 Wall Walks -> Pike Push ups
Increase weight ea set
This should be very close to a sprint, meaning still have something in the tank coming off the row, but go FAST!
Scaling Options:
Thruster -> as needed
Pull Ups -> Ring Rows
% based off 10Aug2017 1RM
As a reminder, one rep of this complex is doing 1 Power Clean, locking out fully, then doing one Front Squat.
Scaling Options:
DU -> DU attempts through 35 rope contacts->25 Penguin jumps
pic courtesy of QRZ Now
Today we honor those brave 343 Firefighters who lost their lives during the 9/11 attacks
Honoring the firefighters who died in the 9/11 attacks
Men use a 45# bar, Women use a 15# bar. First plates on the bar are 10#, then 15#, then 25# per side. Strip the outer plate after each lift of 100 reps is completed.
Scaling Options:
Bar weight -> as needed
Any time left over in any given minute after you complete the required movement is rest.
Scaling Options:
GHD ->Ab Mat SU-> Feet anchored SU
BoBJ -> 20/16
Rope climbs -> 2 Rope walks per climb
Do 1 set every 3 min
% based off 10Aug2017 1RM
Reminder, one rep here is a power snatch, going to pull lockout overhead, then going into an OHS. You can drop the bar between reps if you want to. You have 3 minutes to get both reps in and adjust weight for your next set.
Scaling Options:
DB weight -> as needed
Row -> .2 mile on Assault Bike
Video courtesy of CrossFit HQ.
| This is a move that gets overlooked but is great for core development and overall balance. Don’t go crazy, but if you can move up to moderate weight, give it a shot. |
This is a fun bench mark. No time limit, but push yourself to get under 15 Min.
Scaling Options:
Run-> Row 500M
KB weight -> As needed
Pull Ups -> Body Row/ring row
Joint Strike CrossFit 