Pic courtesy of Disney Parks.  To all my Star Wars fans 🙂

Warmup:

200M jog

High Knees 30’

Butt Kickers 30’

Walking Kicks 30’

Spider-man Lunge 30’

5 Min jump rope practice

WOD:

With a running clock…

0:00 – 10:00

Complete a 1 Mile Run

10:00 – 15:00

Max Double Unders

15:00 – 30:00

Complete 4 Rounds of…

  1 Mile Assault Bike or 400M run or 500M Row

  50 Double Unders

So, for the first 10 Minutes of today’s WOD, you are to complete a 1Mile Run.  If you finish in under 10 Min, the remaining time up to the 10 Min mark is rest.  If you know you cannot complete the mile in 10 min or less, scale the run.  Once the clock hits 10 Minutes, go into 5 Minutes of Max Double Unders.  If you look under the scale section, as long as you have a rope, there is no scale in this section.  That means, if you do not have Double Unders, you now have 5 minutes of DU practice coming.  And, if you get your first Double under, CONGRATS!  Now keep going for that next one. When the clock reaches the 15 Min mark, you then go right into 4 rounds of a 400M run, or 1Mile Assault Bike, or 500M row (your choice), and 50 Double Unders.  You have until the 30 Minute mark to complete all 4 Rounds.  Once the clock hits the 30 Min mark, the WOD is done.  If you finish before the 30 min time cap, good on you!  Annotate your 1 Mile time, total DUs in the 5 min Max DU section, and time it took you to get through the 4-rounder.

Scaling Options:

Run -> ¾ Mile -> ½ Mile -> If injured, row 2K

Max Double Unders -> if you have a rope, No scale.  If no rope, max penguin hops

Video courtesy of WOD Prep.  Penguin hop demo.

DUs in WOD -> 100 SUs

Cool Down:

Calf Stretch on wall/rig – 2 x 1 Min per side

Leg Bleeds – 2 Min

Warmup:

10 Box Step Ups

10 Pushup 2 Downward Dog

10 Twisting Lunges

6 Step ups

Pigeon Pose on box-30 sec per side

WOD:

50-40-30-20-10:

Box Step Overs (24/20)

Push Ups

Walking Lunge

Video courtesy of NCFit.  Box Step Over Demo.

Be careful on the Walking Lunges today.  Don’t let your back knee slam into the ground.  Just let it kiss the ground, then come back up.

Scaling Options:

Box height -> 20/16 -> as needed

Push Ups -> off bench

Lunge -> Air Squats

Cool Down:

Couch Stretch on box or couch – 1 Min per side

Doorway Stretch – 1 min per side

UPDATE:  For those who did not hear, this week the Combat PT Tent has re-opened from 0900-1730 for ACTIVE DUTY Only.  As of right now, classes are still not back and running, but this IS a step in the right direction.  We’ll keep you posted as things continue to evolve.

Warmup:

50 Single Unders

25 L-Leg Sus

25 R-Leg Sus

20 Double Unders or 5 Attempts

Spiderman lunge to Samson Stretch – 5 per side

10 Kneeling Lat Stretch

10 Bent Over Huggers

10 Over and Backs

Barbell warmup

S/S/S:

10 Min Double Under Practice

If very efficient at DUs, aim for a PR in unbroken set.

Video courtesy of Train FTW.  Good progression for those still working on DU mastery

WOD:

AMRAP 4:

100 Double Unders

15 Front Squats (95/65)

AMRAP 4:

100 Double Unders

15 OHS (95/65)

AMRAP 4:

100 Double Unders

15 Thrusters (95/65)

* 3 Min rest between AMRAPs

Scaling Options:

DUS -> 200Sus per round -> 100 Penguin Hops * -> 200 Bunny Hops

Video courtesy of WOD Prep.  Penguin Hop demo.

Bar weight -> 75/55 -> as needed (sets should be unbroken). If no barbell, go DBs or any object you can

Cool Down:

Calf Stretch – 1 Min per side

Thread The needle Hold – 1 Min per side

Warmup:

10 Kickers per side

10 Bow2Bends

10 Spider-man Lunge

10 Scorpion

5 Inchworm

Barbell warmup (With an empty bar, perform 5 reps of: Good morning, Back Squat, Elbow Rotation, Strict Press, Front Squat, Hang Power Clean)

If doing pull ups, pull up warmup (On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up [or jumping], Kipping Pull ups). If no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

WOD:

“THE HATEFUL EIGHT”

8 Rounds for Time:

8 Push-Ups

8 Sit-Ups (GHD if you have it)

8 Air Squats

8 Pull-Ups

8 Deadlifts (95/65)

8 Hang Power Cleans (95/65)

8 Shoulder-to-Overheads (95/65)

8 Cal Row (or 30 sec cardio)

Scaling Options:

Pushups -> off a bench

Pull Ups -> Buddha Pull Up*s -> Table Row** -> DB bent over row,8 per arms

Video courtesy of NotKrisRoe. Buddha Pull Up demo.

Video courtesy of Andrew Heming.  Table Row demo.

Bar weight -> 75/55 -> as needed.  If no barbell, go DBs or any object you can

Sit Ups -> feet anchored

Cool Down:

Tabata Roll Out –

20 sec roll out per body part, 10 sec rest between body parts.  Do whole body

Warmup:

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Toe walk 30’

Heel walk 30’

10 Pushup 2 Downward Dog

8 Twisting Push Ups

10 Hollow Rocks

S/S/S:

“Tabata Core Hold”

8 Rounds of 20 sec work, 10 sec rest per movement:

Plank (on forearms)

Left Side Plank

Right Side Plank

Hollow Hold

Do all 8 sets of one movement before moving on to the next.  No rest other than the 10 sec rest going from the last set of one movement to the first set of the next.

Video courtesy of Texas Health Resources.  Demo of the plank on forearms.  Notice the hand postion. Avodi balling up the fingers in a fist.  All this will do will strain the arms more.  Keep hands flat, fingers relaxed.

Video courtesy of Suzanne Bowen Fitness.  Side plank demo as well as scales.  If you want to push it further, stack the feet on top of one another.

Video courtesy of CrossFit HQ.  Hollow Body Hold demo.

So, the way this will work, you will complete 8 sets of 20 sec plank hold, with a 10 sec break between each set.  After the eighth set, you will take that 10 sec break, and then begin 8 sets of 20 sec Right-side plank, with 10 sec rest between each set. After set 8 of the right-side plank, take the 10 sec rest, then do 8 set of a 20 second left-side plank, with 10 sec rest between sets.  Finally, after the 8^th set of left-side planks, take that 10 sec break, and then finish with 8 sets of a 20 sec hollow hold, with 10 sec rest between sets.

WOD:

15 Min to get as far as possible:

20-18-16-14-12-10-8-6-4-2 : V-Ups

*200M Run between each set

Video courtesy of CrossFit HQ.  This WOD CAN be completed in 15 Min, you just have to keep the run at a good pace and ATTACK the V-Ups.

Scaling Options:

V-Up -> Legs bent

Run -> 1 Min of cardio per round

Cool Down:

Cobra Pose – 2 Min

Childs Pose – 2 Min

Pic courtesy of Frogcatcher Films.  Just wanted to say hello to all our great athletes and see how everyone is doing!  Hope this quarantine time finds you healthy and safe.  I know it’s been rough doing this stuff away from the community, but stay at it!  There is light at the end of the tunnel, I can feel it!

Warmup:

200M jog

10 Alt Toe Touch

10 Soldier Kicks per side

10 Squat2Stand

10 Thoracic High Fives

Grab one light DB:

5 DB deadlifts per side

5 DB Snatch per side

5 Goblet Squats

WOD:

5 Rounds:

200M DB Suitcase Carry (100M L-arm, 100M R-arm) (50/35)

20 Alt DB Snatch (50/35)

20 DB Goblet Squats (50/35)

Video courtesy of John Rusin.  For the Suitcase carry, keep the shoulders even, back flat, and hips square!  Today’s WOD will test your grip.  Grind through it!

Scaling Options:

DB weight -> 35/25 -> as needed.  If no DBs, sub a KB or any object you can hold

Cool Down:

Roll out forearms

Iron cross hold – 30 sec per side

Warmup:

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Toe walk 30’

Heel walk 30’

5 Min warming up on jump rope

WOD:

1 Round:

800M Run

80 Double Unders

Right into…

2 Rounds:

400M Run

40 Double Unders

Right Into…

3 Rounds:

200M Run

20 Double Unders

Video courtesy of Train FTW.  Some good progression for getting those Double Unders down.

Scaling Options:

Run -> 1000/500/250M row, respectively -> 4/2/1 min or cardio in the round, respectively

DUs -> 160/80/40 Single Unders, respectively -> Penguin Hops -> Bunny Hops

Cool Down:

Heel cord mash – 2 min per side

Pigeon Pose – 1 Min per side

Warmup:

200M Jog

10 Air Squats

10 Soldier Kicks

10 Cossack Squats

10 Alt Toe Touch

10 Pushup 2 Downward Dog

10 Kneeling Lat stretch

10 Box step ups or tuck jumps

Barbell/DB warmup:  With an empty bar or light DB, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk.

WOD:

“Air Force WOD”

For Time*:

20 Thrusters (95/65)

20 Sumo deadlift high pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squat (95/65)

*4 Burpees at the top of each minute, to include the start of the WOD

Compare to 20180402

Video courtesy of Greg Morales.  Benchmark WOD first seen at the 2010 CrossFit Games Midwest Sectional.  Remember, the WOD begin with 4 Burpees, then at the top of every minute until you finish, perform 4 Burpees.

Scaling Options:

Bar weight -> 75/55 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Thread the Needle Hold – 1 Min per side

Warmup:

20 Cal Row or 2 Min Cardio

10 Spider-man Lunge

10 Bow2 Bends

5 Inchworms

10 Kneeling Lat Stretch

If doing pull ups, pull up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows.

S/S/S:

EMOM for 10:

Odd – 30 sec Plank

Even – 30 sec Hollow Hold

WOD:

20 Min AMRAP:

5 Pull Ups

10 Hang DB Reverse Lunges (50/35)

20/15 Cal Row

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Table Row -> DB bent over row,5 per arms

DB weight -> 35/25 -> as needed

Row -> 400M Run -> 2 Min of cardio

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Side plank – 1 Min per side

Warmup:

7 Min AMRAP:

20 Single under or 10 Jumping Jacks

8 Thoracic High Fives

5 DB deadlifts per side

5 DB Push Press Per side

5 DB Thrusters per side

4 Alt DB Snatch

Then…

1 Min calf stretch per side

WOD:

3 Rounds:

400M Run

20 Alt DB Snatch (50/35)

Immediately into:

3 Rounds:

100 Double Unders

20 One-Arm DB Thrusters (50/35)

The goal is to finish the whole thing in 30 minutes or less.  For the one-arm DB Thrusters, do 10 on one arm, and 10 on the other.

Video courtesy of BoxTraining.com Good tips on making your Alternating DB Snatch more efficient.

Video courtesy of Feroce Fitness.  Demo on one-arm DB Thrusters

Scaling Options:

Run -> 500M Row -> 2 min of cardio

DB weight -> 35/25 -> as needed

DUs -> 200 Single unders -> 100 Penguin Hops -> 200 Bunny Hops -> cut reps in half

Video courtesy of WOD Prep.  Quick demo on Penguin Hops.

Cool Down:

Childs Pose – 2 Min

Calf Stretch – 1 Min per side