WOD:

In 3 Min, perform:

500M Row

then, Max KB Swings (70/53)

Rest 4 Min

In 5 Min, perform:

1K Row

then, Max Goblet Squats (70/53)

Rest 8 Min

In 10 Min perform:

2K Row

then, Max Double KB thrusters (50/35)

For KB Thrusters, Video courtesy of Barbell Shrugged…

Scaling Options:

KB Weight -> As needed

If someone can’t row, than Assault bike. Distances : .7 mile, 1.4 mile, and 2.8 mile, respectively

Cool Down:

Reverse Hyper Ext 4×20

Couch Stretch – 2 min per leg

S/S/S:

video courtesy of Will Flemming

Power Clean + Front Squat

 2X70%, 2X75%, 2X80%

% based of 1RM from 10Aug2017

WOD:

15 Min AMRAP:

20 Jumping Air Squats

15 Hand Release Push Ups

10 Chest 2 Bar Pull Ups

Scaling Options:

Jumping AS -> Regular Air Squats

Hand Rel PU -> Regular Push up-> Push up off bench

C2B -> Chin Above ->Ring/Body Row

Cool Down:

Doorway stretch 3×30 sec per side

Pigeon Pose – 2 min per leg

Big Shout Out to Team JSCF who took the Top Spot in the Men’s Division of CrossFit 623’s “New WODs on the Block” competition.  Proud of you guys!

WOD:

12-9-6

Front Squat (135/95)

Push Jerk

5 Min break…

15-12-9

Goblet Squat (53/35)

KB Swings (53/35)

5 Min Break…

21-15-9

DB Power Clean (50/35)

Walking Lunges

Scaling Options:

Bar weight -> as needed, but can only use one bar for both movements

KB weight -> as needed, but can only use one KB for both movements

DBs -> as needed, but can only use one pair for both movements

Cool Down:

Pigeon pose – 2 min per leg

Roll out glute/hamstrings

Tricep mash x 2 min per side

S/S/S:

Power Snatch + OHS

2X60%, 2X70%, 2X75%

% based of 1RM from 10Aug2017

WOD:

16 Min EMOM:

Min 1 – 10 Hand Stand Push Ups

Min 2 – 200M Ski Erg

Min 3 – 10 Box Jumps (30/24)

Min 4 – 60 yd shuttle sprint*

Scaling Options:

HSPU ->3 Wall Walks-> Pike Push Ups

Box Jump ->26/22->24/20

Cool Down:

Banded OH stretch – 2 min per side

Heel cord mash x 2 min per side

WOD:

25 Min AMRAP:

400M Sand bag run (40/20)

30 GHD sit Ups

20 Hang Power Cleans (135/95)

Scaling Options:

Sandbag ->swap out for lighter med ball

GHD –>Ab Mat sits ups

HPC -> as needed

Cool Down:

Cobra to Downward Dog x 20

Roll out forearms

S/S/S:

Bench Press

5X5

Increase weight ea set

This will be the “push” strength piece for this cycle.  Remember to have good set up.  Video courtesy of CrossFit HQ.

WOD:

For time:

21-15-9*

Deadlifts (250 / 150)

Bar facing burpees

*20 Pull Ups at the end of each round

Scaling Options:

DLs -> as needed (shoot for 75-80% of 1RM)

Pull Ups -> Body rows

Cool Down:

Reverse Hyper Ext 4×15

Doorway stretch x2 min per side

WOD:

“Four”

4 Rounds For Time:

400M Run

40 Double Unders

400M Row

Scaling Options:

Run –> 500M Row

DUs –> DU attempts through 40 rope contacts ->penguin jumps

Cool Down:

Calf stretch on rig x 2 min per side

Roll out quads – 20 passes a leg

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. Our pulling movement for this cycle will be the sumo deadlift.   As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5^th rep of set 5 should be the most challenging rep of the day.

WOD:

For Time:

24 ring push-ups

15 Jumping Air Squats

20 burpees

18 ring push-ups

18 Jumping Air Squats

20 burpees

12 ring push-ups

21 Jumping Air Squats

20 burpees

Scaling Options:

Ring Push Ups -> push ups on the ground

Jumping Air Squat->Air Squat

Cool Down:

Pigeon pose – 2 min per leg

Roll out glute/hamstrings

Banded pec stretch x 2 min per side

WOD:

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX weight – 155/105

Compare to 24Oct2016

Scaling Options:

Bar weight -> As needed, but must use same weight for all movements

Cool Down:

Reverse hyperextensions – 3×10

Roll out back