WOD:

“Chelsea”

EMOM for 30min:

5 pullups

10 pushups

15 squats

Score= total successful rounds*

* If you are not able to finish the rep count in any given minute, finish the round you are doing, then rest until the next minute starts.  This means your total successful rounds just went down by one.

Scaling Options:

Pull ups – ring rows

Push ups – off box or bench

Squats – to range of motion

Cool Down:

Roll out lats – 30 passes a side

Tricep mash x 2 min per side

Roll out quads and hams – 30 passes ea

pic courtesy of CrossFit HQ.  Nice work from all the Team Luke members who took the CrossFit Level One Trainer’s Course this weekend.  Thank you 55th FW for the support, and thank you Level One Staff for teaching!  This means we will have a good cadre of qualified coaches soon!  Look for some big changes coming, folks!

S/S/S:

Overhead Squats

10,9,8,7,6

Increase weight ea set

WOD:

Five 2-minute Rounds of:

150-yard shuttle sprint (25 yards there and back, 3 times)

Max reps thrusters (135/85)

Score = total Thrusters

Scaling Options:

Run – 300M Row

Thruster weight – as needed

Cool Down:

Couch stretch x 3 min per side

Banded bully stretch x 2 min per side

S/S/S:

Strict Press

10,9,8,7,6

Increase weight ea set

Higher rep range, but we still want to go heavier in each round, so pick a starting weight wisely.

WOD:

4Rounds:

8 Curtis P’s @ 95/65

16 Kettlebell Swing @ 70/53

32 weighted sit-ups @ 45/25 plate – use Dumbbells or Sit Up Bar to anchor feet

Video courtesy of SealFit.  1 Rep of Curtis P = Power Clean, one front racked lunge per leg, one Push Press

Scaling Options:

Curtis P weight -> as needed

KBS weight ->53/35

Plate for Sit Ups ->as needed

Cool Down:

Pigeon pose on box x 2 min per side

Roll out what hurts

S/S/S:

3-Position Snatch (hang, right above knee, floor)

5×1 As Heavy As Possible

WOD:

400M run

21-15-9

HSPU

Toe2Bar

200M run

16-12-10

Box Jumps (30/24)

Alternating Pistols

Scaling Options:

HSPU -> Pike Push Up

Toe2Bar ->K2E ->laying T2B

BJ ->26/22

Pistols -> banded pistol

Cool Down:

Heel cord mash x 2 min per side

Cobra pose to downward dog x10

WOD:

21 minute Circuit City

EMOM switch between the following Stations:

100yd Farmer’s Carry(53/35)

5 Tire Flips

15 Wall Ball (20/14)

15 Box Jumps (24/20)

50 Double-Unders

15 Push Press (95/65)

15 Burpee

You have a minute at each station to finish the required reps.  If you are unable to finish he required reps at the end of the minute, move on to the next station.  Score = total successful stations.

Scaling Options:

Farmer Carry weight -> as needed

Tire ->lighter tire

WB ->14/12

BJ ->20/16

DU – 3:1 SU ratio

Push Press weight -> as needed

Cool Down:

Roll out forearms

Banded bully stretch 2 min per side

S/S/S:

Sumo Deadlift

10,9,8,7,6

Increase weight ea set

WOD:

16 min AMRAP:

16 Lateral Barbell Hops

16 Chest to Bar Pull-Ups

16 Deadlifts (185/130)

Lateral bar hops = bar is to your side, you hop laterally over bar.

Scaling Options:

Lateral Bar Hop -> Lateral step over bars

C2B -> Chin Above ->Banded pull ups

DLs -> as needed

Cool Down:

Alternating calf stretch x 20 per leg

Reverse Hyperextensions -3×12

WOD:

“Halloween Leg Hell”

Complete Twice:

1min Body Weight Front Squat

30 Sec Rest

1min Ball Slams 25/12

30 Sec Rest

1min Burpee Box Jumps 24/20

30 Sec Rest

score=total reps

Video courtesy of Reebok CrossFit One.  Quick tips on Slam Balls

Scaling Options:

Bar weight –> as needed

Slam Ball Weight ->  as needed

Box height -> 20/16

Cool Down:

Couch Stretch – 2 min per side

Banded Hamstring stretch 2 min per side

S/S/S:

3-Positon Clean (hang, right above knee, floor) + 1 Jerk

5×1 As Heavy As Possible

WOD:

15 min EMOM

Min 1 – 2 Rope Climbs

Min 2 – 5 Strict Handstand Push Ups

Min 3 – 10 Burpee over bar

video courtesy of NorCal CrossFit.  Time to take advantage of our new climbing rope!  Above, Jason Khalipa gives some good rope climbing tips.

For the WOD, there are three separate stations, so after you go through the third, the next minute you are back to the first one.  Total cycles through = 5.

Scaling Options:

Rope climbs -> rope walk

Strict HSPU -> Kipping -> Pike Push Up

Cool Down:

Forearm mash w/bar

Lacrosse ball mash on shoulders

S/S/S:

Overhead Squat

5×3

Increase weight ea set

Lower rep scheme this week, so aim for higher weight than what was used in the 3X5 week.  Yes, it is the same amount of reps, but time under tension is less, so push to go higher on weight.

WOD:

3 Rounds For Time:

15 Power Snatches (115/85)

70 Double Unders

Scaling Options:

Power Snatch -> 95/65 ->75/55

DUS -> 3:1 SU ratio

Cool Down:

Heel cord mash x 2 min per side

Back roll to v-sit x 20

WOD:

Part 1: 5 minute AMRAP

15 Cal Ski Erg

Max Reps – Air Squats

3 min Rest

Part 2: 5 minute AMRAP

15 cal Row

Max Reps KB Swing (53/35)

3 min Rest

Part 3: 5 minutes AMRAP

200m Run

Max Reps Wall Balls (20/14)

3 separate AMRAPs.  Add all 3 to get your score.  NOTE: the ski erg, rowing, and running are the cash ins.  After those, you go AMRAP on whatever the move in that particular AMRAP is.

Scaling Options:

Air Squats -> to target depth

KBS ->35/25

WB ->14/12

Cool Down:

Leg bleeds x2 min

Roll out t-spine

Banded OH stretch x 2 min per arm