S/S/S:

Deficit deadlift (3″ block or plate)

5X3

Increase weight ea set

WOD:

“JS Chipper”

ForTime:

Run 200M

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Thrusters (95/65)

15 KB Swing (53/35)

20 Burpees

200 Jump Rope Contacts*

* can be 200 singles, or 100 DUS, or any combo that makes the rope contact the ground 200 times

Scaling Options:

Run – 250M row

WB – 14/12

BJ – 24/20

Thruster – as needed

KBS – 35/25

X-tra:

Foam roll out

Banded stretches

S/S/S:

Snatch from blocks (top of knee)

2X2 @ 80%, 1X2 @ 85%

WOD:

3 Rounds For Time

75 Double Unders

15 Toe2Bar

15 Push Press 135/95

Scaling Options:

DU-> 150 SU

T2B -> K2E -> Deadhang Knee raises -> Laying T2B

Push Press by weight

X-tra:

None

S/S/S:

Front Squat w/ 3 Sec Pause

5X3

Increase weight ea set

WOD:

7 min AMRAP of:

7 Pull-ups or Muscle Ups

7 Ring Dips

7 Air Squats

Scaling Options:

Pullups -> Ring Rows

Ring Dips -> Static Dips -> Box Dips

X-tra:

Tricep mash on bar – 2 min per arm

Roll out thoracic x 3 min

S/S/S:

Jerk from blocks

3X5

Increase weight ea set

WOD:

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpees

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Box Jump Overs 24/20

Scaling Options:

BJOs – 20/16

X-tra:

Split Jerk foot drills

Video courtesy of Technique WOD

S/S/S:

Prep for…

pic courtesy of CrossFit HQ.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005

WOD:

“Michael”

3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups

Scaling Options:

Run – 1K row

Back Ext – Good mornings w/PVC

Sit Ups – Feet anchored sit ups

X-tra:

Heel cord mash – 2 min per side

Downward dog to cobra x20

Happy Fourth of July!  Don’t forget, the gym is on Holiday Hours.

S/S/S:

Clean from blocks (top of knee)

2X2 @ 75% 1X2 @ 80%

WOD:

5 Rounds for time:

7 Kettlebell swings 70/53

4 Wall ball 2 for 1’s* 20lbs/14lbs

1 Squat clean 185/135

7 Chest to bar pull-ups

7 Hand-stand push-ups

6 Burpee over KB

video courtesy of Rigorous Training.  2-fer-1 wall balls.  All you’re doing is adding an extra squat per rep.

Scaling Options:

KB – 53/35

WB 2fers ->WB

Clean – last weight used in S/S/S

C2B – chin above

HSPU – Pike push ups

X-tra:

Grill out!  Eat, drink, light off fireworks, be safe

S/S/S:

Deficit deadlift (3″ block or plate)

3X5

Increase weight ea set

Looking for heavier weight than the 5X5 week, but, still, reset the back each rep and wind up the hips.

WOD:

5 RFT of:

5 Goblet Squats (53/35)

50yd Left Arm Suitcase Carry

5 Right Arm KB Snatch

5 Left Arm KB Snatch

50yd Right Arm Suitcase Carry

*50yd = 25yd down and back

Video courtesy of Rogue Fitness. Big things to remember: thumb pointed behind you when bell goes between your legs, violently extend hips and pull the elbow high, then PUNCH through (this will help avoid the bell smack on the arm)

Video courtesy of T-Nation.  Quick demo of suitcase carrying with a KB.  Keep your core tight and don;t let the body lean at all.  Stay straight!

Scaling Options:

Kettlebell – weight as needed

X-tra:

None

S/S/S:

Snatch from blocks (top of knee)

2X2 @ 75%

1X2 @ 80%

Use 1RM set 15Jun

Video courtesy of CrossFit HQ.  Level One Seminar Instructor and all around great coach, Doug Chapman, going over the benefits of snatching from the blocks.

WOD:

12 Min AMRAP

 3 Power Snatch 155/95

15 Wall Ball 20/14

30 Double Unders

Scaling Options:

Power Snatch – 80% of 1RM

WB – 14/12

DU – 3:1 SU ratio

X-tra:

HS Walk – 10 min to set a PR on distance

Banded shoulder stretch – 3 min per

S/S/S:

Front Squat w/ 3 Sec Pause

3X5

Increase weight ea set

WOD:

“Elizabeth”

21-15-9

Power Clean (135/95)

Ring Dip

Benchmark Day!  Speed is your friend today, but don’t lose form.  That said, Kipping Ring Dips may be your friend today…

Video courtesy of Rogue Fitness

Scaling Options:

Power Cleans – Shoot for 70% of 1RM

Ring Dips – stationary/ box dip

X-tra:

Door stretch x 2 min per

Tricep mash x 3 min per

S/S/S:

Prep For…

WOD:

“Bruck”

4 Rounds For time:

400m Run

24 Back Squats (185/125)

24 Jerks (135/95)

Pick courtesy of CrossFit HQ.  U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Scaling Options:

Run – 500m row
Back Squat – shoot for 50% of 1RM
Jerk – shoot for 50% of 1RM

X-tra:

Tabata Roll Out – whole body

Banded hamstring stretch x 2 min per