| *For the bear crawl, mark off a 25’ area on the floor and bear crawl down and back twice per round. |
Scaling Options:
MU -> jumping MU -> MU transitions
Video courtesy of Gymnastics WOD. If unable to do this for a scale, drop to burpee to jumping pull up
Box height -> 20/16 -> as needed
Bear crawl -> lower distance to 50’ ->10 In-place inchworms
Try to use the run as a recovery period. Shake out the arms, loosen up the legs so you can sprint through the assault bike and snatch pieces.
Scaling Options:
Bar weight –> as needed
Run -> 500M row
pic courtesy of Reddit
| * Cluster = Squat clean thruster.
There is a lot of work in this WOD, so focus on the movement you are doing and get through the reps as quick as you can (unbroken if possible), then take a couple breaths before you go to the next move. Try to do this through the whole WOD. |
Scaling Options:
DUs -> DU attempts through 75 rope contacts or 50 “penguin jumps”
Hand Rel push ups->push up off bench
Bar weight ->as needed, but use same weight for all lifts
BJ -> 20/16
Ring dip ->bench dips
HSPU ->pike push up
Muscle Up ->burpee to C2B pull up-> burpee to jumping pull up
Pic courtesy of CrossFit Edina.
Happy New Year!
The Combat PT Tent is closed today, so no classes or WOD
| Take today to recover. We begin a new year of fitness tomorrow….and it’ll be a doozy… |
There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here. If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.
We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!
| Probably the best strategy is to break each movement to two sets of 9 reps per round. Make sure not to spend too much time resting between. |
Scaling Options:
Med ball weight ->14/12 -> as needed
Push ups ->off bench
KB weight -> as needed
Pull ups -> buddha pull ups
video courtesy of notkrisroe
There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here. If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.
We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!
Score = total cals rowed
So, in each 4-minute window, you must complete your 400M run. The rest of the remaining time per 4 minutes is to get as many calories completed as possible. There4 is no break between rounds, so once the 4 minutes are up, you are back out running the next 400M run!
Scaling Options:
Run -> .8 mile on Assault bike
There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here. If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.
We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!
-Rest 5:00-
-Rest 5:00-
Three mini AMRAPs today! One bar movement and one gymnastic movement. Each are set at 21-15-9 sequence. If during the 5 minutes, you finish the set of 9 on the last movement in any given AMRAP, start back at the beginning. Score is total reps.
Scaling Options:
Bar weight –> as needed, but use the same bar/weight for all movements
Pull ups -> Buddha Pull Ups
Toe2Bar -> Hanging Knee Raise
There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here. If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.
We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!
-Compare to 6Oct2017
Benchmark Wednesday! What better way to come off a holiday! Use the transition time between movements be your rest to catch your breath and slow down the heart rate.
Scaling Options:
Run –> 500M Row
Box Jump height -> 20/16
Med ball wieght -> 14/12
pic courtesy of CrossFit DFW
MERRY CHRISTMAS!!! From all of us at Joint Strike CrossFit to all you amazing athletes, have a Merry Christmas!!!
There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here. If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.
We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!
Video courtesy of Train Heroic
Do all 8 rounds of pull ups before going on to pushups, same before you go to sit ups, and same before you go to Air Squats
Scaling Options:
Pull ups –> Buddha pull ups
Push Ups –> on bench
Sit Ups -> Crunches
There will be no scheduled classes from 24Dec-4Jan to give our coaching staff time off to be with their families, BUT…… WODs will still be posted here. If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.
We will be back to classes on 7Jan, which will be a re-test week on our current cycle of lifting. Be ready for some fun in the New Year!
pic courtesy of CrossFit Ocean Springs
This is done “12 Days of Christmas” style. This means, you start with 1 deadlift. Then you do 2 hang power cleans, then 1 deadlift. Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.
Scaling Options:
Bar weight –> as needed, but use the same bar/weight for all movements
Joint Strike CrossFit 