45 Min Time Cap
Video courtesy of CrossFit Evolve. Quick demo on Plate Ground to OH.
Scaling Options:
Plate weight -> 35/15 ->25/10 -> as needed
KB weight -> 35/25 -> as needed
%s Based on 25Oct 1RM
Sets start every 3 min
Video courtesy of Catalyst Athletics. Our final time hitting our clean variation before re-testing our 1RM on Clean & Jerk. The %s are higher, so keep a good grip on that bar!
Video courtesy of 98 Gym. For Burpee to Target. Make sure you measure 6” above your reach. You can set a ring, if a pull up bar is 6” above your reach, that works, or, put a piece of tape on a wall and jump up and touch that target every time.
Scaling Options:
Burpee to 6” target -> burpee
Box height -> 20/16
40 Min Time Cap
| This one is a bit more of a grinder. Try to limit rest to your transition time between movements. Even if you are not able to do one of the movements (like the chest2bars) unbroken, try not to spend too much time resting between breaks. |
Scaling Options:
C2B -> Chin Above Pull Ups -Buddha Pull Ups
Ski Erg -> reduce Cals
GHD -> Ab mat sit ups
Bar weight -> 115/80 -> 95/65 -> 75/55 -> as needed
Increase weight ea set
Video courtesy of Rogue Fitness. Our final time hitting deadlifts before we re-test our 5X5. Today, the goal is to finish with a heavy single. If it is a 1RM, cool. If not, as long as it is heavy for you today. KEEP GOOD FORM. Take about 2-2.5 minutes between singles.
Tabata KB: weight=53/35
8 Rounds of :20 work, :10 rest of the following movements:
-KB Swings
-Burpee over KB
-Goblet Squats
-KB Halos
Score = total reps
| For today’s WOD, you will do the 8 rounds of 20 seconds work and 10 seconds rest for KB swings, then after the last set of KB swings, take the 10 seconds rest, then go into 8 sets for Burpee over KB. Do this for the next two movements as well. |
Video courtesy of Onnit.
| The Halo is a magnificent blend of strength and mobility. It puts your shoulders through a large range of motion while incorporating your upper back as well. Ideally this movement should be use with light to moderate weight with the focus on performing it smoothly and with the intention of building strong, injury-resistant shoulders.
Step 1: Two hand clean a kettlebell to a bottom’s up position
Step 2: Pulling your shoulder blades down and retracting your scaps bring the kettlebell around your head bringing it back to the starting position
Step 3: The kettlebell should travel close to your head without coming into contact with it
|
Tips and Safety: Perform this movement slowly to avoid slamming your head. Make sure you are not compensating for limited range of motion by moving your head to make the exercise easier. Maintain tension in your core to avoid leaning back with the weight overhead
Scaling Options:
KB weight -> as needed, but use same KB throughout all movements
| Keep yourself moving through this WOD! Steady pace will get you the furthest. |
Scaling Options:
Run –> 500M Ski Erg
Row -> .5 mile Assault Bike
DUs ->Attempts through 75 rope contacts -> 50 Penguin Hops* ->100 SUs
video courtesy of WOD Prep. This is a great drill to get the timing of DUs down. I highly suggest everyone try one of the other scaling options before resorting to single unders. Nothing against SUs, but if you want to eventually get to doing DUs consistently, try building up the skill rather than just sweating in the WOD.
Today is our Fit2FIght Throw Down! Teams of 4, with a toy/gift card donation for our adopted AF Family.
| 4 teams of 4 will go at a time starting one in each corner each team will do the 12 Days of Christmas ( simultaneously), then together a lap around gym floor then they get back to their spot 2 people will perform Hungry Hungry Hippo to grab as many balls as possible on a furniture mover alternating after every round. The ball will be counted then put back in the middle every rd , there is a 20 min cut off to get through 12-1 of movements a run and ball gathering
Ex: 12 burpees (simultaneously) everyone and run a lap, 2 member get balls, then as a team 11 ab mat sit ups, run , and 2 different members get balls |
Scaling Options:
We will set scaling options day-of
Increase weight ea set
Video courtesy of Catalyst Athletics.
| Fourth time seeing our pause squat variation this cycle. Even lower reps this time around, so look to go heavy! Highly suggest you exhale as you come out of the hole on these. You will likely hold your breath in the pause, so avoid passing out by exhaling as you come out of that pause and shoot up. |
Rest 3 Min
Rest 3 Min
Video courtesy of CFE Planet. Quick demo of med ball sit ups.
Three mini-WODs in one day! Suggestions for each: keep moving the whole time of the burpee box jump overs. In these, you do not have to face the box during the burpee (meaning you can be parallel to the box) and you do not have to fully extend at the top of the box, just get over). For the HSPUs, if you feel you are approaching failure, come off the HS and shake the arms out. If you go until failure, recovery will be much longer than if you came down prior to failure. For the med ball sit ups, do manageable chunks with very small breaks between.
Scaling Options:
Box height -> 20/16
HSPUs -> Pike Push Ups
Video courtesy of Norcal CrossFit.
Med Ball weight -> 14/12 -> as needed -> Ab Mat Sit ups
Increase weight ea set
Video courtesy of Rogue Fitness.
| Fourth time seeing Bench Press this cycle. This week we look to push our muscular endurance with some higher rep sets. The goal is still an increase in weight each set. Remember, the last rep of each set should be pushing your limits. |
Any time per minute left after completed the required work is rest. If you fail to make the rep count in a given minute, the next time you come back to that movement, reduce reps/cals.
Scaling Options:
Pull Ups -Buddha Pull Ups
video courtesy of notkrisroe
Ski Erg -> reduce Cals
Ring Dips -> stationary dips -> box dips
’tis the season for partner WODs!
*Other than run, one athlete works at a time. Reps can be split however you want between teammates.
30 Min Time Cap
Scaling Options:
Run -> 500M row
Bar weight -> as needed
T2B -> Hanging Knee Raise
Air Squats -> to depth
DUs -> 2:1 SUs
Sets start every 3 min
Based on 25Oct 1RM
Video courtesy of Catalyst Athletics. Fourth time hitting the high hang (pocket) Snatch this cycle. Weight goes up from last time. Focus on the explosive hip extension and FAST drop under the bar for each rep. Also, hold onto that bar!
The lunges in the WOD can be in place or walking, your choice. For Shoulder to overhead, you can do strict press, push press, or push jerk, and can be in front or behind the head, your choice.
Scaling Options:
Med Ball -> 14/12 -> as needed
Bar weight -> 75/55 -> as needed, but use same weight for all bar movements
Video courtesy of Paradiso CrossFit
Joint Strike CrossFit 