WOD:

Gymnastic/Cardio Chipper:

1K Row

10 HSPU

20 Alt Pistols

30 Box Jumps 30/24

40 Double Unders

30 Ring Dips

20 Burpee to Kipping Pull Up

10 Ring Muscle Ups

800M Run

Gymnastic/mono structural chipper, so chip away at it!  Key is to not get overwhelmed.  Just focus on the current movement you are in.  Next thing you know, you’re done!

Scaling Options:

HSPU -> one additional ab mat under head -> pike push ups

Box Jump – 24/20

DU -> 2:1 SU ratio

Ring Dips -> stationary dip/dips off bench

Kipping pull up -> jumping pullup

Ring MUs – Bar MUS ->3 ring rows and 3 ring dips per MU

Cool Down:

Alternating calf stretch x 20 per leg

Couch stretch x2 min per leg

Roll out forearms

S/S/S:

Strict Press

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:

pic courtesy of CrossFit HQ

“DT”

For Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk

RX weight 135/95

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Scaling Options:

Bar weight – as needed

Cool Down:

Reverse hyperextensions

3×15 – add weight ea set (rest as needed)

Banded bully stretch x 2 min per side

WOD:

50 Shoulder Tap Buy-In

4 Rounds:

10 Burpee Box Jump Overs

20 Alternating Pistols

30 Toe2Bars

50 Shoulder Tap Cash-Out

Video courtesy of Paradiso CrossFit

Scaling Options:

Shoulder Taps -> 5 Wall Walks, as high as you can get

Pistols -> Banded Pistols

Toe2Bar -> Knee2Elbow ->Knee2Waist ->Laying Toe2Bar

Cool Down:

OH Banded stretch – 2 min per side

Couch Stretch – 2 min per side

S/S/S:

Overhead Squat

3×5

Increase weight ea set

WOD:

20-16-12-8-4-2 Cal Row

10-8-6-4-2-1 Front Squats (135/95)

So, you’ll start with a 20 cal row, then 10 Front Squats, then a 16 cal row, then 8 Front Squats, etc…

Scaling Options:

Front Squat -> weight as needed

Cool Down:

Couch stretch x 3 min per side

OH banded stretch x3 min per side

WOD:

20 Min AMRAP

10 Chest 2 Bar Pull Ups

15 Deadlifts (135/95)*

20 BF Sit-ups

*Add 20# to Deadlifts every round

Scaling Options:

C2B pull ups ->chin above ->ring rows

DLs – jump by either 5 or 10# per round

BF sit ups – feet anchored sit ups

Cool Down:

Hang from pull up bar – accumulate 2 min of hang time

Banded lat stretch x2 min per side

WOD:

“Running Elizabeth”

21-15-9*

Clean (135/95)

Ring Dips

*400M run after each round of dips

Little twist on a benchmark.  This WOD is normally a sprint. See if the running slows you down any.

Scaling Options:

Bar weight – as needed

Ring Dips -> Stationary dips -> dips off bench/boxes

Run ->500M row

Cool Down:

Slow 500M row

Tricep mash x1 min per side

Note: Check for Holiday Hours at the gym.

WOD:

Every 3 min for 18 minutes

-Run 300M

-AMRAP Double Unders

Score = total DUs

Scaling Options:

Run ->Row 375M

DU – No scale.  You will attempt DUs

Cool Down:

Calf stretch on rig – 2 min per side

Reverse hypers – no weight 3×12

WOD:

EMOM for 10 min:

5 pull ups

10 Sit Ups

5 min break

Every 2 min for 10 min:

10 GHDs

10 Ring Push Ups

Scaling Options:

Pull Ups – Jumping Pull ups

GHD – Straight leg sit ups on floor

Ring Push Ups – standard push ups

Cool Down:

Reverse Hyperextensions 3×12

Banded Lat stretch x 1 min per side

S/S/S:

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

2X75%

2×80%

1×85%

Based off 1RM from 15Sept

WOD:

“Nancy”

5 RFT:

400m Run

15 OHS (95/65)

Compare to 30Dec2014

Scaling Options:

Run -> 500M row

OHS – as needed.  Goal is 10-15 reps unbroken

Cool Down:

Leg bleeds x 4 min

OH shoulder banded stretch

S/S/S:

Sumo Dead Lift

3×5

Increase weight ea set

WOD:

15 Min AMRAP:

20 KB Swings (53/35)

350M Row

20 Toe2Bar

Scaling Options:

KBS – as needed

Toe2Bar – K2E ->Laying T2B -> Knee2waist

Cool Down:

.5 mile on air bike at slow pace

Downward dog to cobra pose x 15