WOD:

“Mid-line Monster”

For Time:

1 Minute Plank Hold (forearms on ground)*

40 Overhead walking lunges (45/25 plate OH)

40 Flutter Kicks Per leg

40 OH walking lunges (45/25)

40 V-Ups

40 OH walking lunges (45/25)

40 Toe2Bars

40 OH walking lunges (45/25)

40 Ab Mat Situps

40 OH walking lunges (45/25)

1 Minute L-Sit Hold*

*Should you have to come off of either of these, stop counting toward your minute.  Start counting once in position.

Scaling Options:

OH walking lunge – 25/15# plate

V-ups – legs bent

Toe2Bar ->knee2elbow->hanging knee raise->laying toe2bar

Cool Down:

Downward dog to Cobra pose x20

Couch stretch x2 min per side

Join us for our Annual Fit to Fight Throw Down on Dec 09, 2016 at 0600-0830 in the Commissary.  This is a team of 4 event, and entry fee is gifts for the AF adopted family we have for this year.  Stop by the Combat PT tent for details!

WOD:

5 Rounds of:

10 Handstand Pushups

20 Box Jumps (24/20)

15 Ring Dips

30 Box Jumps (24/20)

Scaling Options:

HSPU ->3 Wall Walks per round

-> Pike Push Ups

->Seated DB press, as heavy as possible

BJ ->20/16

Ring Dips -> Stationary Dips -> Box Dips

Cool Down:

Banded OH stretch – 2 min per side

Tricep mash x1 min per side

Join us for our Annual Fit to Fight Throw Down on Dec 09, 2016 at 0600-0830 in the Commissary This is a team of 4 event, and entry fee is gifts for the AF adopted family we have for this year.  Stop by the Combat PT tent for details!

S/S/S:

Deadlift

3X5

Increase weight each set

Second session of Deadlifts for this cycle.  With lower sets, the goal is to aim to go heavier than you did last time per set.  I’d suggest starting with the weight you used in the 3^rd or 4^th set when we did 5X5 on these

WOD:

Every Minute On the Minute (EMOM): for 12 Min

3 Power Cleans 165/115

15 Pull Ups

Score = total successful minutes completed.

Scaling Options:

PC –> as needed. Shoot for 80% of 1RM

Pull Ups -> Ring Rows

Cool Down:

No-weight reverse hyper extensions – 3×10

Downward dog to cobra pose x10

Join us for our Annual Fit to Fight Throw Down on Dec 09, 2016 at 0600-0830 in the Commissary This is a team of 4 event, and entry fee is gifts for the AF adopted family we have for this year.  Stop by the Combat PT tent for details!

WOD:

20 Min AMRAP:

40 Double Unders

30 KB Swings (53/35)

20 Burpee Over Kettlebell

Scaling Options:

DUs -> 2:1 Single Under ratio

KB weight -> as needed

Cool Down:

200M walk

Heel cord mash x 1 min per side

Join us for our Annual Fit to Fight Throw Down on Dec 09, 2016 at 0600-0830 in the Commissary This is a team of 4 event, and entry fee is gifts for the AF adopted family we have for this year.  Stop by the Combat PT tent for details!

S/S/S:

Hi Hang Squat Snatch

3X5

Increase weight each set

Second session of High Hang Squat Snatch for this cycle.  With lower sets, the goal is to aim to go heavier than you did last time per set.  I’d suggest starting with the weight you used in the 3^rd or 4^th set when we did 5X5 on these.

Video courtesy of Mako Athletics.  Again, good progression for this movement.

WOD:

For Time:

400M Run Cash In

10 Toe2Bar

125M Row

15 T2B

250M Row

20 T2B

375M Row

25 T2B

500M Row

400M Run Cash Out

Scaling Options:

400M Run -> 500M Row

Toe2Bar –> Knee2Elbow  ->Knee to Armpit -> Laying Toe2Bar

Cool Down:

Banded lat stretch x2 min per side

Roll out T-spine x20 passes

WOD:

For Time:

10 Rounds:

7 Sumo Deadlift High Pull (95/65)

7 Front Squat(95/65)

7 Push Jerk (95/65)

15 Min time cap

Thank you to the CrossFit Level One Trainers Course instructors who came out a couple weeks ago for this WOD.

Advice: Don’t stop.  Constant movement wins the day.

Scaling Options:

Bar weight – as needed.  Must use same weight for all 3 movements

Cool Down:

Slow 500M row

Slow back roll to V-sit x10

S/S/S:

Back Squat

5X5

Increase Weight Ea Set

Video courtesy of CrossFit HQ.  So, the Squatting movement of this cycle will be good ol’ Back Squats.  Looking for more of an Olympic Lifting Back Squat (set up no lower than the bottom of traps, keep torso upright as possible) than a powerlifting squat.

WOD:

EMOM for 15 Min:

1st Min – 100M Run –  AMRAP Double Unders

2nd Min – 125M Row – AMRAP Double Unders

3rd Min – AMRAP Double Unders

Score = total DUs

So, think of the run and row as cash-ins for each of their associated minutes.  Goal today is lots of Double unders.  For the athletes who do not have double unders, today they will attempt DUs each minute.  No single unders.

Scaling Options:

No Scale – if you don’t have DUs yet, this will be a lot of practice time

Cool Down:

Heel cord mash on bar – 1 min per side

Couch stretch 2 min per side

Leg bleeds – 2 min

WOD:

Teams of 2 Complete the Following: (one partner working at a time)

10 Shuttle Runs (width of white square)

20 Wall Balls (20/14)

30 Kettle Bell Swings (53/35)

40 Pull Ups

50 Cal Row

40 Pull Ups

30 Kettle Bell Swings (53/35)

20 Wall Balls (20/14)

10 Shuttle Runs (width of the white square)

Reps can be split up between partners any way the team chooses.

Scaling Options:

WB – 14/12

KB Swings – 35/25

Pull Ups Ring Rows (x2)

Cool Down:

Downward dog to cobra pose x10

Pigeon pose on the ground – 1 min per side

S/S/S:

Push Press

5X5

Increase Weight Ea Set

Video courtesy of CrossFit HQ.  Our Pressing movement for this cycle will be Push Press.   With the jumps per set, you want to pick a weight that will push you to get the last one or two reps in per set, but not so heavy that you fail.

WOD:

21-15-9

Row (Cals)

Bar Facing Burpees

Overhead Squats (95/65)

Scaling Options:

OHS – as needed

Cool Down:

Oly Wall Stretch – 4 min

Video courtesy of Paradiso CrossFit