20200420

Warmup:

200M jog or 1 Min of jumping jacks

10 Knee hug to quad stretch

10 Squat 2 stands

10 Side Lunge

10 Sit ups

10 Push Up to Downward Dog

3 Wall Walks

WOD:

On the 3:00 x 7 Rounds (21 Minutes):

21 Ab Mat Sit-Ups

14 Med Ball Squat Jumps (20/14)

7 Handstand Push Ups

As like any other EMOM, any time left over is rest. You should get a good minute or so of rest each set. Push for that!

Video courtesy of Onnit Academy. Medicine Ball Squat Jumps = Hold a Wallball in the front-rack and do a jumping squat.

Yes, we’re putting HSPUs back in our rotation. If you are set up in your garage, best idea is clear off a wall and use it! Worse, case you can always do Pike Push Ups or heavy sitting DB OH press.

Scaling Options:

Ab Mat Sit ups -> Feet anchored

Med Ball Squat Jumps -> 14/12 -> no med ball -> Air Squats

HSPUs -> Pike Push Ups on a box -> Pike Push Up from ground -> Hand-release Push ups

Video courtesy of Norcal CrossFit. Quick demo of Pike Push ups.

Cool Down:

Samson Stretch hold – 1 Min per side

Cobra Pose – 1 min hold

20200417

Warmup:

10 Kickers per side

10 Bow to Bends

10 Spider-man Lunge

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 Bent Over Huggers

10 Over & Backs

Barbell/DB/KB warmup: Grab either empty bar or a pair of light KB/DBs and perform 3 reps of: Dip/shug, dip/shrug/high pull, high hang muscle clean, high hang power clean, front squat, press, push press

WOD:

EMOM for 24 Min:

Min 1 – 6 Hang Power Cleans

Min 2 – 6 Front Squats

Min 3 – 6 Push Press

Min 1-6, use same weight (aim for 95/65 start weight)

Min 7-12, use heavier weight

Min 13-18, use heavier weight

Min 19-24, use heavier weight

The weight jumps today will be totally up to you. Go by feel. If your body is feeling good and you want to make big jumps when you go up in weight, do it! If things a re a bit sore, make the jumps smaller, but focus on good quality reps no matter what. If you are limited to the amount of weight you have available, you can stick with the same weight throughout, just up your reps to 10. If by the halfway point, 10 reps feel too easy, increase the reps by 2 every round.

Scaling Options:

Bar weight -> 75/55 -> as needed

If no barbell, do with DBs

If limited on weights and can only do one weight -> stay same weight all rounds, up reps to 10

Cool Down:

Thread the needle hold – 1 min per side

Saddle Pose- 2 Min

Video courtesy of Signum CrossFit. Quick Demo of the Saddle Pose.

20200416

Warmup:

20 Mountain Climbers

5 Vertical Jumps

20 Mountain Climbers

5 Push ups

10 Alt Toe Touch

10 Cobra to Downward Dog

Pull Up Warm Up: 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.

Video courtesy of Andrew Heming. The table Row is a great alternative for pull ups if you are limited on equipment.

WOD:

21-15-9:

Pull Ups

Burpees

*400M Run after every set of Burpees

Pretty straight forward workout today. If you have access to a pull up bar, use it today. If the pull up bar is one of those one you hook to a open doorway, I would stick with strict pull ups today.

Scaling Options:

Pull up -> Buddha Pull Ups/Table row/Bent over row

Cool Down:

Kneeling lat stretch – 2 min per side

Child’s Pose – 2 min

20200415

Warmup:

Grab rope and light DB

5 Min AMRAP:

20 Single under or 10 Jumping Jacks

10 Hollow Rocks

5 DB deadlifts per side

5 DB Push Press Per side

4 Alt DB Snatch

S/S/S:

10 Min Double Under Practice

Video courtesy of Train FTW. A good progression for those still trying to get Double Unders down

WOD:

20 Min AMRAP:

15 Sit-Ups

30 Alt DB Snatch (50/35)

45 Double-Unders

Video courtesy of BoxProgramming.com Good tips on making the DB Snatch more efficient. Again, if DBs are not available, feel free to do KB Snatch or use whatever is available (laundry bottle, milk jug, 12-pack of cans, etc..)

Scaling Options:

Sit ups -> feet anchored

DB weight -> 35/25 -> as needed

DUs -> 90 Single Unders per round -> 45 penguin hops per round -> 90 bunny hops per round

Video courtesy of WOD Prep. Demo of Penguin Hops.

Cool Down:

Cobra pose – 1 min

Downward Dog pose (alt calf stretches throughout time) – 2 min

20200414

Pic courtesy of WODwell.

With his birthday hitting a couple of days back, thought it would be a good time to hit this one. Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

“Chris Kyle” was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2, 2016.

Warmup:

200M Jog

10 Air Squats

10 Soldier Kicks

10 Cossack Squats

10 Alt Toe Touch

10 Push Up 2 Downward Dog

10 Kneeling Lat stretch

10 Box step ups or tuck jumps

Barbell/DB warmup: With empty bar or light DBs/KBS, perform 5 reps of: Deadlifts, dip, shrug, Hang Power Clean, Front Squat, Thruster

WOD:

“Chris Kyle”

3 Rounds for Time:

40 Kettlebell Swings (53/35)

40 Box Jumps (24/20″)

40 Thrusters (65/45)

40 Elevated Push-ups (feet on 24/20″ in box)

Scaling Options:

KB -> 35/25 -> as needed

Box -> 20/16 -> as needed (if no box, use a stool, bench, etc… or do tuck jumps)

Bar weight -> as needed, or use DBs

Elevated push ups -> Regular push ups -> push ups off a box or bench

Cool Down:

Doorway Stretch – 1 Min per side

Couch stretch on box – 1 min per side

20200413

pic courtesy of ZOOM.us Many boxes across the country have gone to online classes to help keep members going during this time of social distancing. The main app folks have used is ZOOM. Wanted to ask you all, if we set up ZOOM session daily to let us WOD together, would it be something you guys would attend? Let us know in your comments.

Warmup:

30 Jumping Jacks

High knees 30’ and back

Butt Kickers 30’ and back

Heel2Toes walk 30’

Inchworm 30’

Bunny hops 30’ and back

WOD:

**4 Rounds For Total Time*:**

200 Meter Run

400 Meter Run

600 Meter Run

*Do a 1:1 Ratio work/rest

Ex. 200M run take 1 min, rest one min, then start 400M run, however long that takes, rest that amount of time before 600M run.

All running WOD today! Want to get ones like this in before the heat really hits out here! So, you definitely wan to have a running clock going so you can see when you come in from a run, that way you know how long you need to rest for. Remember it is s 1:1 Work/Rest ratio. So, say at the At the 6 Min mark, I start my 600M run. When I finish my 600M run, the clock reads 9:10. That means it took me 3:10 to finish the 600M run. Therefore, I will start the next run (200M run of round 2) at the 12:20 mark (9:10 plus 3 minutes and 10 seconds puts me at 12:20). The WOD ends after you finish the final 600M run.

Scaling Options:

Run -> Row 250/500/750M, respectively -> do cardio for 1 min/2 min/3 min, respectively

Cool Down:

Calf stretch (lean against wall, or fence, etc..) – 2X 1 min per side

Pigeon pose – 1 min per side

20200410

Warmup:

10 Box step ups

10 Spider-man lunge

10 Bow to Bends

8 Box Jumps

20 Flutter kicks

10 leg raises

10 Sit Ups

Pigeon pose on box – 30 sec per side

If doing pullups/Toe2Bar, do the following:

On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, kipping knee raise, 5 Toe2Bar

WOD:

**15 Min AMRAP*:**

10 Pull Ups

10 Box Jump Overs (24/20)

10 Toe2Bar

* At the start of every minute – 5 Burpees

Rest 5 Min, then…

3 Rounds:

1 Min Max reps of V-Ups

1 Min Rest

The workout will begin with 5 burpees, then at the top of every minute, wherever you are in the WOD, you will stop and perform 5 burpees. Once you finish the burpees, pick back up wherever you left off in the WOD. This continues for all 15 minutes. If you don’t have a box, use a bench or stool for the jump overs. If none are available, perform a tuck jump with forward movement, but do one, turn around, and then do the next. Video courtesy of Ashleigh Kast

Video courtesy of CrossFit HQ. Demo of V-Ups

Scaling Options:

Pullup -> Buddha Pull Ups/Table row/Bent over row

Box height -> 20/16 -> as needed (no box-use bench, stool, chair)

Toe2Bar -> hanging knee raise -> V-ups

Cool Down:

**Bicep stretch* – 1 min per side**

Video courtesy of Invictus Fitness

Childs pose – 2 min

20200409

Warmup:

7 Min AMRAP:

30 Single Unders

4 Single leg RDL to kick per leg

10 Hollow Rocks

8 Shoulder taps*

Then, grab empty bar/light pair of DB/KB and do…

3 reps of: Dip/shug, dip/shrug/high pull, high hang muscle clean, high hang power clean, press, push press, push jerk

Video courtesy of Dusty Hyland. *Demo of Shoulder Taps

S/S/S:

Every 3 Minutes for 9 Min:

8 Single Leg Deadlifts per side

If possible, climb in weight

Video courtesy of WOD Star. For the Single-Leg Deadlifts, ideally, I’d like them done with a barbell. But if that is not possible, use dumbbells, kettlebells. If none available, use weighted object (detergent bottle, case of water, etc…)

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set

Scaling Options:

Bar weight -> 95/65 -> as needed

If no bar, use DBs, KB, or weighted object

DUs -> 60 Single Unders per round -> 30 Penguin hops* per round -> 60 bunny hops per round

Video courtesy of WOD Prep. Demo of penguin hops.

Cool Down:

Calf stretch – 1 min per side

Cobra pose – 2 x 1 min

20200408

Pic courtesy of CrossFit HQ.

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

Warmup:

10 Kickers per side

10 Bow to Bends

10 Spiderman Lunge

10 Cobra to Downward Dog

10 Sit Ups

10 Tuck jumps

Grab light KB/DB or empty bar:

10 Deadlifts

10 Goblet/Front Squats

5 Press

5 Thrusters

WOD:

“ANDY”

For Time:

25 Thrusters (115/85)

50 Box Jumps (24/20″)

75 Deadlifts (115/85)

1.5 mile Run

75 Deadlifts, (115/85)

50 Box Jumps (24/20″)

25 Thrusters (115/85)

The bar movements can be done with DBs, KBs or any weighted object you have at the house. If you have no box at the house, feel free to sub it with a bench, chair, stool, ect… or do tuck jumps

Scaling Options:

Bar weight -> 95/65 -> as needed

If no bar, use DBs, KB, or weighted object

Box height -> 20/16 -> as needed (no box-use bench, stool, chair) -> Tuck Jumps

Run -> cardio totaling 10-12 min

Cool Down:

Leg bleeds – 3 min

Foam roll back and hamstrings – 2 min

20200407

Warmup:

200M Jog

10 Walking Lunge

10 Inchworm

10 Cossack Squats

10 Alt Toe Touch

10 Push Up to Downward Dog

5 Kneeling Lat stretch per side

Calf stretch on wall – 30 sec per side

If doing pullups, pull up warmup*

* On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups

S/S/S:

EMOM for 10:

30 Sec Plank

30 Sec Rest

Video courtesy of Carl Paoli. Watch from beginning to 1:51 mark. For the Plank, stay at the top of a push up, with arms locked out, back flat, core tight. Do NOT let your butt float high in the air. Stay in a straight line.

WOD:

For Time:

600M Run

2 Rounds of “Cindy”

400M Run

3 Rounds of “Cindy”

200M Run

4 Rounds of “Cindy”

100M Run

5 Rounds of “Cindy”

*Round of “Cindy” = 5 Pull Ups/10 Push Ups/15 Air Squats

Except for the first run, treat the runs as a recovery period. That way you come into the rounds of “Cindy” fresh as possible and can really attack them.

Video courtesy of Andrew Hemming. If you don;t have a pull up bar or ring row area, this is a great alternative.

Scaling Options:

Run -> 750/500/250/125M Row, respectively -> 150/100/50/25 Double Unders, respectively -> 3/2/1/.5 min cardio respectively