S/S/S:

Deadlift – set 2RM

20 Min Time limit

Post weight to Comments

WOD:

For Time:

–Cash In: 50 Toe 2 Bars

–5 Rounds:

   100 yd Shuttle Run*

   20 V-Ups

–Cash Out: 50 Toe 2 Bar

Post Time to Comments

*For the 100M shuttle run, mark off a 25yd section on the white rectangle on the workout floor in the Warrior PT tent.  Run 2 down and backs (25 yds down, 25 yds back x 2 = 100 yds)

S/S/S:

Make up M/T/ or W

or….

Snatch Balance

Every Minute on the Minute (EMOM) for 10 Minutes – perform 2 reps*

*2sec hold at bottom of each rep

WOD:

10 minute work on…

Front Lever Progression

Then…

“Half-Karen”

For Time

75 Wall Balls (20/14)

Post time to Comments

Videos courtesy of Gymnastics WOD.  Before getting into the Front or Back Lever, you’ll want to get comfortable getting into an inverted hang position with the rings. This video will teach you the progressions for getting into the inverted hang.

Learn how to scale your Front Lever on the rings safely and securely in this video.

S/S/S:

Bench Press – set 2RM

20 min time cap

Post weight to Comments

WOD:

Tabata (20 sec work, 10 sec rest)–16 Rounds

Single Arm Dumbbell Hang Clean and Push Press*

*Alternate Arms each round

Score = total reps

Video courtesy of Upper Valley Aquatic Center

Weight – will be set during prep. NOTE:  Don’t curl the weight up.  Use your hips to pop it up.

S/S/S:

Press – set 2RM

20 min time cap

Post weight to Comments

WOD:

For Time:

6 Muscle Ups–30 Russian Kettlebell Swings(70/53)–100Doubleunders

4 Muscle Ups–20 Russian Kettlebell Swings(70/53)–80Doubleunders

2 Muscle Ups–10 Russian Kettlebell Swings(70/53)–60Double Unders

Post time to Comments

Video courtesy of CrossFit.com  Jeff Martone hitting the key points on the Russian Kettlebell swing.  Also, some good tips on when to unlock the hips on the down swing.

pic courtesy of CrossFit Games.

Think you had a rough workout.  Julie Foucher suffered a partial torn Achilles during the third event of the Central Regionals last weekend.  Showing true warrior spirit, she kept going, completing all but the final Clean sprint ladder of Event 7 while in a boot.  And she ended up 8th in the ENTIRE SUPER REGION!

To watch her make it through 5 rounds of a 25 Cal row, 16 Chest to bar Pull Ups, and 9 strict deficit handstand push ups, click on the above pic.

S/S/S:

Back Squat – set 2-Rep Max

20 min time cap

Post weight to Comments

WOD:

12min AMRAP

-Snatch Complex (Power Snatch, Hang Snatch & Full Snatch) 75% of 1RM

-200m Run *

*if you miss an attempt during the Snatch Complex, the run becomes 400m run.

Post total Rounds/Reps to Comments

So, the above means you can drop the bar in between the various snatch reps, but if you fail to make a rep during a complex, your run for that round goes from 200M to 400M

pic courtesy of CrossFit Games

So, the above would not be a lock out on a snatch.  A start of a river dance with 300# overhead, but not a lockout for snatch 🙂  Couldn’t help it.  But congrats to Rich Froning and the other members of CrossFit Mayhem, who took the Team division at the Central Regional this weekend.

Please congratulate Coach Ed tomorrow as he will be pinning on Major!  Promotion ceremony goes down at the EOD building at 1100 if you can make it.

WOD:

2014 CrossFit Games – Event 6 Regional Individual WOD

For Time:

50 Cal Row

50 Box Jump Overs (24/20)

50 Deadlifts (180/120)

50 Wall Balls (20/14)

50 Ring Dips

50 Wall Balls (20/14)

50 Deadlifts (180/120)

50 Box Jump Overs (24/20)

50 Cal Row

21 Min Time Cap

Post time to Comments

Video courtesy of CrossFit Games.  To get you in the mood for watching the final weekend of Regional competition, let’s take a journey back to Event 6 at the 2014 Regionals!

S/S/S:

Weighted Dip

5.5.5

Try to either stay with the same weight or increase each round

Post weight used to Comments

Prior to today’s WOD, give these progressions a try…

Videos courtesy of Gymnastics WOD.  Coach Carl Paoli showing progression one of a candlestick roll to a squat.

In progression two, we move on to attempting to come up in a pistol.  Why do these?….

WOD:

10-8-6-4-2

Hang Clean (135/95)

Pull ups

Alternating Candlestick to pistol

Post time to Comments

Photos courtesy of Janeen Chang and Tony Frescas.  North Central Regional and multi-time CrossFit Games competitors Libby Dibiase and Stacie Tovar have both donated time in the past to helping out Military Affiliates.  Both have covered MC duties at throwdown events for CrossFit Team Offutt Tactical Fitness out of the kindness of their heart.  Not only awesome athletes, but even better people!

Cheer them on this weekend as both of them (as well as a ton of other Midwest all stars) will be giving it their all at the Central Regional.  Click on either pic to go to the Games website to see the schedule for this weekend.

S/S/S:

Back Squat

3×5

Add 10lbs + from last set of last Back Squat workout (5May)

WOD:

10 Min AMRAP:

3 Power Snatch – 75% of 1RM

6 Bar Facing Burpees

9 Toe through Rings

Post Time to Comments

Video courtesy of CrossFit Richmond.  Little variation from our normal Toe2Bar.  With Toe through Rings, it adds a bit more of an accuracy piece.  Still use the same kip as your would Toe2Bar.

Big Thank you to 20Nineteen CrossFit for inviting us out to do “Murph” with them for Memorial Day.  Pictured here Coaches Ed, Sherri, and Dave doin’ work.  Was great being out there and look forward to more events in the future.

S/S/S:

Press

3×5

Add 5lbs from last press workout (4 May)

WOD:

For Time:

800M Run

25 Double Unders

400M Run

50Double Unders

200M Run

100 Double Unders

Post time to Comments

Reminder: No class at the Warrior PT tent today, but…..

We have been invited to join CrossFit 2019 at their location (3632 W. Pinnacle Peak Suite A-120 Glendale, AZ 85310) to do “Murph”

Post a comment if you are going.