Maybe this’ll be 15.1…..

Video courtesy of CrossFit®

Probably not….15 more days!

Olympic Lifting:

Clean and Jerk
5×2 Heavy but not max (85-90% of 1RM)

These do not have to be touch and go, make sure to re-grip immediately though. No more than 1-2 seconds between the 2 reps. Rest 90 seconds between sets.

Strength:

A) Clean Pull – 4×3 @ 90% of weight used in your Clean and Jerks
B) Front Squats – 4×2 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 3 Clean Pulls, rest 60 seconds, then perform 2 Front Squats, then rest 60 seconds. Repeat until all sets are complete

Post Front Squat Weight to Comments

WOD:

For Time:

20-15-10-15-20
Kettlebell Swings (53/35)
Box Jump (24/20)
Toe2Bar

Post time to Comments

Olympic Lifting:

Power Clean and Push Jerk
Part 1. 3×1 Heavy but not maximal (shoot for 85-90% of 1RM)
Part 2. EMOM for 5 minutes:
             3 Power Clean and Push Jerks @ 80% of heaviest weight used in part 1

Skill:

pic courtesy of WellFitandFed

Burpee efficiency training

Video courtesy of Gymnastics WOD.  Coach Carl Paoli going over the best efficiency for burpees.  Give these tips a try for about 10 minutes.

WOD:

AMRAP 12 min:
10 Wall Balls 20/14
30 Double unders

Post total reps to Comments

Not being preachy or anything, but saw this today and it made me think, if we reinforce these behaviors in our athletes, then they are sure to pass those traits on to their kids.

#realtalk

Olympic Lifting:

Snatch
3×2  – Go heavy but not to max (shoot for 85-90% of 1RM)

Post weight used to Comments

Strength:

A) Snatch Pull
      5×3 @ 95%  of weight used in Snatch work
B) Pause Back Squat*
      5×2 (As Heavy As Possible)
*Only pause on the 1st rep of each set, complete the 2nd w/no pause at top or bottom

A and B work is done as supersets. For example, perform a set of 3 Snatch Pulls, rest 60 seconds, then perform 5 Paused Back Squats, then rest 60 seconds. Repeat until all sets are complete

Post Squat weights used to Comments

WOD:

EMOM for 10 min:
Odd – 250M row
Even – rest

-After last minute of rest

EMOM for 10 min:

Odd – 10 burpee to 45# plate
Even – rest

Jot down the times for each 250M row and each 10-rep set of burpees.  Post your average for both to Comments

Video courtesy of Strength In Depth.  So, drop down for your burpees, make sure chest and thighs hit the ground.  Then pop up and jump on top of your plate.  Hop off and go into the next rep.  You only have to do 10 per set, so make these good quality burpees.

pics courtesy of IMDB and CrossFit Fire respectively

Sorry we’re a little late on getting this WOD in the programming, as we wanted it on 2Feb, the date of Chris Kyle’s death.  With the release of “American Sniper” a good chunk of America has been made aware of the life of Chris Kyle.  Back in 2013, CrossFit Fire created a WOD  in his honor.  Today we will be doing this WOD.  Description down in WOD section.  To see Josh Tran’s original write up when he created the WOD, click on either of the above pics.

Metabolic Conditioning 1:

One 6″ target burpee every 10 seconds for 5 minutes

Strength:

A) Back Racked Lunge
      -3×20 Steps As Heavy As Possible
B) Chest2Bar Pullups
      -3×10 as fast as possible

A and B work is done as supersets. For example, perform a set of 20 Walking Lunges with the bar in the back rack, rest 60 seconds, then perform 10 C2B Pull Ups, then rest 60 seconds. Repeat until all sets are complete

Post Lunge weight to Comments

WOD:

Created by CrossFit Fire

“Kyle”

3 rounds (one for his wife and two for his children left behind)

40 KB Swings 70/53

40 Box Jumps 24″/20″

40 Thrusters 65/45

40 Elevated Push-ups (feet on 24″ box)

* The 4 movements represent Chris’s 4 tours in Iraq and the total reps for each round equal 160 representing Chris’s confirmed kills

Post time to Comments

Olympic Lifting:

Power Snatch
1. 3×1 Heavy but not maximal max (shoot for 85-90% of 1RM)
2. EMOM for 5 minutes:
5 Power Snatches @ 70% of weight used in part 1

Post weight used in Part 1 to Comments

Skill:

Handstand Walk – 3 attempts max distance

Getting upside down kinda scary for you?
We got some more Carl Paoli for you. Check out the videos for the Kick Up to Handstand Progression.

Video courtesy of GymnasticsWOD

WOD:

Open Flashback
11.1

(which is also 14.1)

pics courtesy of CrossFit Games

10 Min AMRAP
30 Double Unders
15 Power Snatch (75/55)

Post score to Comments

Olympic Lifting:

Clean and Split Jerk
5×3 Heavy but not max max (shoot for 75-80% of 1RM)
These do not have to be touch and go. You can drop after the jerk. Re-grip immediately though.

Post weight used to Comments

Strength:

A) Clean Pull
      -4×4 @ 90%
B) Front Squats
      -4×2 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 4 Clean Pulls, rest 60 seconds, then perform 2 Front Squats, then rest 60 seconds. Repeat until all sets are complete

Post Front Squat weights to Comments

WOD:

For Time*:

40 Burpees
30 Power Cleans, 135/95
20 Walking lunges in Front Rack (135/95)

*EMOM complete 5 Med Ball Clean/Wall Balls, 20/14

Post time to Comments

Olympic Lifting:

Power Clean and Push Jerk
1. 3×1 Heavy but not maximal (shoot for 80-90% of 1RM)
2. EMOM for 5 minutes:
    5 Power Clean and Push Jerks @ 70% of weight used in part 1

Post weight used in Part 1 to Comments

Skill:

Pistol practice

If you’re struggling with a strict pistol try the kipping version, the rolling pistol. Check out the videos below by Carl Paoli, he’s the man.

Video courtesy of GymnasticsWOD

WOD:

Tabata:(8 rounds 20 second work:10 sec rest)

Row(cals)
Double Unders
Ring Dips

Go through all 8 rounds on one movement before moving on to the next.

Score = Total Cals + Total DU reps + Total Ring Dip reps

Post score to Comments

Olympic Lifting:

Snatch
3×3 – Heavy but not max (shoot for 80-85% of 1RM)

Post weight used to Comments

Strength:

A) Snatch Pull
      -4×4 @ 85% of Snatch 1RM
B) Pause Back Squat*
      -4×3 As Heavy As Possible
*Only pause on the 1st rep of each set (3 sec hold at the bottom), complete the 2nd and 3rd with no pause at top or bottom

A and B work is done as supersets. For example, perform a set of 3 Snatch Pulls, rest 60 seconds, then perform 3 Back Squats, then rest 60 seconds. Repeat until all sets are complete

WOD:

Shuttle Sprints
5 rounds of:
30 feet down and back + 60 feet down and back

Rest 1 minute between attempts
Mark off a start line, a line 30ft from the start and one 60ft from the start.
Run to the 30ft marker then back to the start then out to the 60ft marker and back to the start.
Record time for each round.

Olympic Lifting:

Snatch
5×1 @ 80% of 1RM

Clean and Jerk
5×1 @ 80% of 1RM

Post weight used for both to Comments.

Strength:

Pause Front Squat
4×3 @ 80% of 1RM

Post weight used to Comments

WOD:

With a Partner (30-min cap)

2000M row
100 Ab Mat Sit Ups
100 KB Swings (24/16)
50 Hand Release Push ups (Each)
50 Wall Ball (Each) (20/14)
25 HSPU (Each)
25 Burpee Med Ball Clean (Each) (20/14)
12 Muscle Ups
1200M Run

* If it does not say (each) then it is total between the two
One Person working at a time

Coach D getting to meet the coach of the National Champion Ohio State Buckeyes, Urban Meyer.  Thank you PGA for allowing Luke and DM airmen participate in the “Birdies for the Brave” program at the Waste Management Pro Am at TPC Scottsdale.

Are you doing the Open??

Olympic Lifting:

4×3 Touch n’ Go Power Snatch
4×3 Touch n’ Go Power Clean and Push Jerk

Increase weight each round.  Post highest successful set of 3 for both to Comments

Strength:

Bench Press
A) 5×3 @ 80%

WOD:

Death by Double unders x 5*

Minute 1 – Complete 5 Double unders
Minute 2 – Complete 10 Double Unders
Minute 3 – Complete 15 Double unders
etc…

*Keep adding 5 double unders every minute until you cannot complete the req’d reps for that minute
If you are not able to string 5 or more double unders scale with a double under to single under ratio of 1:2.
Also, take 5-10 minutes after the WOD to work on your double unders.

Video courtesy of CrossFit®

Post highest minute achieved to Comments