Class Schedule is back to normal!

Warm Up:

10 Cals on Assault Bike

10 Box to bends

10 Squat to Stands

10 Twisting Push Ups

10 Arm Circles

10 Huggers

S/S/S:

10 Min Turkish Get Up practice

WOD:

CrossFit Open 18.0

21-15-9

DB Snatch (50/35)

Burpee Over DB

Video courtesy of Austin Spencer.  Movement standards on DB Snatch – cannot switch hands until DB is below the shoulder.  For Burpees, to be RX, must not step down or up in the burpee and both feet must leave the ground and land at the same time in the hop or the DB.

Scaling Options:

DB weight -> As Needed

Cool Down:

Doorway stretch – 2 min per

Cobra to downward dog x20

Class Schedule is back to normal!

Warm Up:

400M run

10 Walking lunges

10 Air Squats

10 kicks per leg

3 min jump rope practice

2X10 empty bar high bar back squat

S/S/S:

High Bar Back Squat

5X3

Increase weight ea set

WOD:

AMRAP 15 Min

10 DB Thrusters (50/35)

10 Hollow Rocks

30 Double Unders

Video courtesy of CrossFit HQ.  Quick demo on hollow rocks.

Scaling Options:

DB weight -> As Needed

Hollow Rocks -> w/bent leg

DUs-> 2X SUs

Cool Down:

Couch Stretch – 1 min per side

Calf stretch – 1 min per side

Due to  Govt. Shutdown, there will be no official classes, but the Combat will be open M-F 0430-2100.  IF you plan on going in, post on our FB page so in case others want to join in.

Warm Up:

As a team of 2:

200M Run

10 Air Squats (in synch)

10 Push Ups (in synch)

10 Vertical Jumps

10 Side lunges (switch direction ea rep

Tire flip/tire jump practice

WOD:

Partner WOD*:

For Time:

15 Tire Flips

20 Tire Jumps

15 Tire Flips

30 Tire Jumps

15 Tire Flips

40 Tire Jumps

*Flips done as team

 One person working at a time for tire jumps

Video courtesy of CrossFit HQ.  Quick tutorial on tire flips.

Find a friend to do this WOD!

For Tire Jumps, treat them like box jumps, just land on the top of the tire.  Still extend hips at the top before you hop or step down.

Scaling Options:

Tire Flips -> Find a lighter Tire (If scaling up, do flips solo)

Tire Jumps -> Tire Step Ups

Cool Down:

Pigeon pose on tire – 1 min per side

10 slow and controlled bow to bends

Due to the Combat PT Tent being closed during the Govt. Shutdown, there will be no official classes, but we will continue to post strength work and WODs that can be done in the Main Gym or at the track.  We will also post the warmups here until we are back to regular classes.  Thanks for your understanding.

Warm Up:

10 Kickers per leg

10 Bow to Bends

10 Squat To Stands

5 Thoracic High Fives per side

2X10 empty bar RDLs

S/S/S:

Deadlift

5X3

Increase weight ea set

WOD:

“Death By Burpee And Pull Ups”

Min 1 – 1 Burpee + 1 Pull Up

Min 2 – 2 Burpees + 2 Pull Ups

Min 3 – 3 Burpees + 3 Pull Ups

Etc…

Add 1 Burpee and 1 Pull up each minute.  Go until you are not able to meet the required reps for a specific minute.  This WOD can be done either in the main gym or out at the track utilizing the pull up bars.

Scaling Options:

Pull Ups -> Jumping Pull Ups

Cool Down:

Lat Stretch (use bleachers by track, or if indoors, a post on a rack) – 1 min per side

Hang from pull up bar – 2 min

WOD:

CrossFit Open 16.5

video courtesy of CrossFit Games

21-18-15-12-9-6-3 reps for time of:

Thrusters (95/65)

Bar Facing Burpees

With the Open coming up, plan on seeing past Open WODs pop up a bit.

Scaling Options:

Bar weight -> as needed

Cool Down:

Leg Bleeds – 4 min

S/S/S:

BTN (Behind The Neck) Split Jerk

5X3

Increase weight ea set

WOD:

21-15-9*

Ring Dips

GHDs

*200M run after every round

Scaling Options:

Ring dips -> stationary dips->box dips

GHD -> Ab mat sit ups

Cool Down:

Doorway stretch – 2 min per

Cobra to downward dog x20

WOD:

“Filthy Fifty”

For Time:

50 Box Jumps, 24/20

50 Jumping Pull-ups

50 Kettlebell Swings, 35/25 lbs

50 Walking Lunges

50 Knees To Elbows

50 Push Press, 45/35 lbs

50 Back Extensions

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

Scaling Options:

Scale movements/weights as needed

Cool Down:

Roll out what hurts

S/S/S:

Pausing (2 sec at knee) Clean

2X75%, 2X80%, 2X85%

based on 13Dec 1RM

Again, at the pause, DO NOT LOSE tension!

WOD:

Two-fer Tuesday!

AMRAP 4 min

12 Thrusters, 75/55

12 Pullups

Rest 2 min, then…

ARMAP 5 min

10 Wallballs, 20/14

15 Hand Rel Pushups

Scaling Options:

Bar weight -> as needed

PullUps – seated body pull up*

WB-> 14/12

HR Push ups -> on knees

Cool Down:

Banded lat stretch – 1 min per

Couch stretch – 2 min per side

pic courtesy of Image Fully

There are no scheduled classes on Monday, but if you are going to the gym, post on Facebook so others can join in.

WOD:

25 Min AMRAP:

2 Cal Row

10 Double Unders

4 Cal Row

20 Double Unders

…Add 2 Cals and 10 Double Unders each round.

This will not be a sprint.  Keep the same pace throughout

Scaling Options:

DUs –> 2X SUs

Cool Down:

Calf stretch on rig – 2 min per

Banded hamstring stretch – 2 min per