20170109

S/S/S:

Deadlift

10,9,8,7,6

Increase weight ea set

This week’s deadlifts will push muscular stamina. High reps, so weight won’t be as heavy as the last few times, BUT still use a weight where the last rep or two per set are a bit of a struggle

WOD:

“Sinister Six”

6 Rounds:

6 Pull up

6 Push up

6 Box Jump Over (30/24)

6 Toes to bar

6 Burpee

6 Hand Stand Push up

This one is a body weight Ninja’s dream. Goal-unbroken every time you start a movement.

Scaling Options:

Pull Up –> Jumping pull ups

Push up-> off bench

Box Jump Over ->24/20

T2B->K2E->laying T2B

HSPU ->2wall walks->pike push ups

Cool Down:

2x Max Reps Unbroken strict Chin Ups

2x Max reps Unbroken Strict mixed grip (one

over one under) pull up

20170106

WOD:

20 Min AMRAP:

5 Tire Flips

10 Tire Jump Throughs

20 KB Swing 53/35

Nothing ends a week better than some good ol’ strongman work! Luckily, we have a good assortment of tires to choose from. For the tire jump throughs, they are performed one of two ways. 1)The athlete jumps right into the middle of the tire and jumps right out or 2)Athlete jumps on top of tire edge, hops in the middle, hops on top of the far side edge of the tire, and hops off. Remember, the jumps mean both feet leave the ground at the same time and land at the same time. If there is any stepping up, that is considered scaled. You CAN step down and still be RX.

For Tire Flipping Technique (video courtesy of CrossFit HQ)…

Scaling Options:

Tire flips -> lighter tire

Tire jump throughs -> step throughs

KBS ->35/25

Cool Down:

3 Rounds Not For Time

10 Toe through rings

10 Cobra to Downward Dog

20170105

S/S/S:

High Hang Squat Snatch

5X1 As Heavy As Possible

Increase weight ea set

This will be the last session of high hang squat snatch before going for a 1RM, so looking for 5 good heavy singles. They do not have to be 1RMs, but heavy enough to push, but make them look perfect! Should see a violent hip extension before driving the body UNDER the bar.

WOD:

1K Row Cash In

followed by:

3 Rounds

10 Ring Dips

15 Box Jumps(24/20)

Scaling Options:

Ring Dips -> Stationary Dips -> Dips off a bench

Box Jumps -> 20/16

Cool Down:

Butterfly Pull Up Progression

video courtesy of Gymnastic WOD. Time for some skill practice. I know lots have been looking to try to dial in butterfly pull ups. Follow the instructions here.

20170104

WOD:

Every 2 Min for 20 Min:

20 Double Unders

10 Dead lift 185/130

5 Pull Ups

Scaling Options:

DUs –>10 DU attempts ->

20 Penguin Jumps*

Bar weight -> as needed

Pull Ups ->10 ring rows per round

*For the Penguin Jumps (video courtesy of WOD Prep)

Cool Down:

Reverse hyperextension: 3×12

Roll out t-spine 30 passes

20170103

S/S/S:

Back Squat

5X3

Increase weight ea set

As the 5X3 sessions end, we will hit back squat today. Again, lower reps = higher weight. Make sure form is on point throughout

WOD:

8 Rounds For Time – 12 Min CAP

3 Power Snatch 95/65

6 Overhead Squat 95/65

9 Handstand Push Ups

The goal is to make this as close to a sprint as possible.

Scaling Options:

Bar weight –> As Needed

HSPU –> 3 wall walks per round->Pike Push Ups

Cool Down:

Banded Bully Stretch – 2 min per side

video courtesy of Self Holistic Health

Roll Out quads and IT band x 10 passes ea

20170102

Hope everyone had a Happy and Safe New Year! Time to get things rolling! Today, let’s do that out on the track!

WOD:

8X 200M run

rest 2 min between each run

Goal is stay within 3-5 seconds of each run

Followed by:

1 Mile run for time

Scaling Options:

If you cannot run:

8X250M row or ski erg

2 min rest between attempts (stay within 3-5 sec of each finish time)

Followed by 2K row or ski erg for time

Cool Down:

400M walk

Calf stretch on pole – 2 min per side

Leg bleeds 4 min

20161230

WOD:

“New Year Countdown Chipper”

50 Double Unders

45 Hand Rel pushups

40 Lunges (20 each leg)(135/95 on back)

35 Box Jumps (24/20)

30 Deadlifts (135/95)

25 Pullups

20 Clusters (135/95)*

10 Ring dips

5 Power Snatches (135/95)

4 Handstand Push Ups

3 Overhead Squats (135/95)

200 M run

1 Muscle Up

Scaling Options:

DUs -> DU attempts or “penguin” jumps*

video courtesy of WOD Prep. Quick tutorial on Penguin Jumps.

Hand Rel push ups->push up off bench

Bar weight ->as needed, but use same weight for all lifts

BJ -> 20/16

Ring dip ->bench dips

HSPU ->pike push up

Muscle Up ->burpee to C2B pull up

Cool Down:

Reverse hyperextension -4X15 no weight

Leg bleeds x 3 min

20161229

S/S/S:

Push Press

5X3

Increase weight ea set

WOD:

Three Rounds of:

1:00 AMRAP Push Press @ 75% of heaviest set in S/S/S

1:00 rest

Rest 5 Minutes, then…

Three rounds of:

1:00 AMRAP 20yd sprints

1:00 Rest

Score = total reps

Scaling Options:

If unable to run, row for Cals.

Cool Down:

Banded overhead stretch on med ball – 4 minutes

video courtesy of Barbell Shrugged

Calf stretch on rig – 2 min per side

20161228

WOD:

“Gymnasty Tabata”*

Tabata Pull Ups

followed by…

Tabata Push Ups

followed by…

Tabata Air Squats

followed by…

Tabata Burpees

* Tabata = 8 rounds of 20 seconds work/ 10 seconds rest. You will start with pull ups, do all 8 rounds before moving on to push ups, then after 8 round of push ups, do 8 rounds of air squats. Once done with 8 sets of air squats, finish with 8 sets of burpees. After your 8th set of pullups, only rest the 10 seconds before you start the 1st round of push ups. This applies for all movements. Score is lowest round per movement

Scaling Options:

Pull Ups -> jumping pull ups(with arms fully extended, pull up bar should be right at the middle of your forearm)

Push ups -> off a bench

Air Squats -> to depth

Cool Down:

Tabata roll out –

spend 20 seconds rolling one body part, rest 10 seconds, move on to the next part. Do your whole body.