2:00-3:00 – Rest
5:00-6:00 – Rest
8:00-9:00 – Rest
* Score = total AMRAP reps
Scaling Options:
KB weight -> 35/25 -> as needed
Push Ups -> off bench
Pull Ups -> Buddha Pull ups
DB weight ->35/25 -> as needed
Box height -> 20/16 -> as needed
Sets start every 3 min
Based on 25Oct 1RM
Video courtesy of Catalyst Athletics. Our third time hitting our clean variation for this cycle. Weights stay the same as last time, but reps go up on each set. Make sure you hold onto the bar!
20 Min Time Cap
| Best bet is to try shaking the legs out during the cardio parts of this WOD. |
Scaling Options:
DUs -> attempts through 60 rope contacts -> 40 penguin jumps
Bar weight -> 75/55 -> as needed
Run -> 250M Row
Pic courtesy of ABC7.com
We will have no classes tomorrow in honor of the National Day of Mourning for the passing of former President George H.W. Bush
Increase weight ea set
Video courtesy of Rogue Fitness.
| Third time hitting some classic deadlifts for our pull movement this cycle. With lower reps per set, goal is heavier than %x% and 3X5 weeks. BUT, do not let the weight force you to sacrifice good form! |
| Try not to burn out your arms in the Power Cleans. Make sure you are using hip extension to get that bar up. This way, your arms won’t be on fire during the row. |
Scaling Options:
Bar weight -> 155/110 -> 135/95 -> 115/80 -> 95/65 -> as needed
Spend 10 minutes working on progressions to Handstand Push ups or handstand walk. Or add up total distance in HS walk in 10 min
Video courtesy of Technique WOD. If kicking up into a handstand is something you need work on, try these drills
Video courtesy of CrossFit HQ. If you are able to get up on a wall and need work on Handstand Push Up efficiency, try these drills
Videos courtesy of Gymnastics WOD. If your HSPUs are good to go and you need work on Handstand Walks, try these drills.
If you have Handstand Walks, then your goal over the 10 minutes is to cover as much ground upside down. Does not have to be unbroken.
*Every minute increase Air Squats by 2 and Burpees by 1
Ah, “death by” WODs. They always feel super easy but by about the 10 min mark, they hurt. So, this one starts with 2 air squats and 1 burpee right as the clock starts. You then rest the remainder of that first minute. Then, at the top of minute 2, perform 4 air squats and 2 burpees, then rest the remainder of the minute. Then, at the top of the third minute, perform 6 air squats and 3 burpees. Each minute, you add 2 air squats and 1 burpee to your minute total. If a minute comes where you cannot perform the required amount of reps in the minute (Ex, on minute 12, I only get through the 24 air squats, but only get to rep 8 of my burpees as the minute ends), you are done. Whoever makes it the farthest is the winner. Goal to keep making every minute, good technique so you don’t waste any movement. If you squat is sloppy, you end up exerting more energy trying to recover body position. Same goes for burpees.
Scaling Options:
N/A
The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)
Pic courtesy of af.mil Today’s WOD is in honor of former Thunderbolt, Maj Troy L. Gilbert, who died in combat Nov 27th, 2006. Click on the above picture to see the story that the Air Force website ran when the bridge was dedicated to Maj Gilbert.
*20 Min Time Cap
Today’s WOD honors one of Luke’s own. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 (34 calorie row/ski erg/KBSDHP), his 5 children (5 exercises) and his 2 strafe passes (2 movements at each station).
This is a partner WOD (teams of two). It starts with partner 1 performing a 34 Cal row while partner 2 completes 34 Sumo Deadlift High Pulls. Once both athletes finish, they switch places and repeat. Once both finish that, they will then take off for a partner 200M run with a med ball. During the run, the partners can pass the med ball back and forth as needed. Once both have returned to the gym, they move to part 2, doing the same break out as before, one partner performing one move while the other performs the second move, once both finish, they switch places and repeat, then go out for another 200M partner med ball run. When they get to part 5, they will perform synchronized burpees.
| So, for the burpees to count, both athletes’ chests have to make contact on the ground before they can come up.
There is a 20 min time cap to this WOD. |
Scaling Options:
KB weight -> 35/25 ->25/15
Plate weight -> 35/15 ->25/10
Med ball weight ->14/10
Increase weight ea set
Video courtesy of Catalyst Athletics.
| Third time hitting our pause squats. Ensure you are holding a good two seconds (one one-thousand, two one-thousand) at the bottom of each rep. Lower rep counts mean this week should be heavier all around! |
| Goal is to get the rep count in each minute with time to spare. If you find you are unable to meet the required reps/cals, scale the numbers back. |
Scaling Options:
C2B -> Chin above Pull ups -> Buddha Pull Ups*
DUs ->practice DUs for 45 sec
Increase weight ea set
Video courtesy of Rogue Fitness.
| Third time hitting bench this cycle. Lower rep count per set should allow for heavier weights this time out! |
Nice little couple to work both speed and technique for the power cleans and push press. For the Power Cleans, make sure you are still catching in a power position instead of muscle-cleaning the weight, and make sure elbows are in front of the bar, and you stand fully (knees and hips locked out) before dropping the weight. For Push Press, do not re-bend the legs as you begin to push the bar up. It is a push press, not a jerk. And yes, you can go right into your push press at the end of the last power clean each round.
Scaling Options:
Bar weight -> 95/65 ->75/55 -> as needed
SAVE THE DATE!!! 7Dec, we will have our annual Fit2Fight Throw down from 0600-0900 at the Combat PT tent. It will be a team of 4 event, and entry fee is a toy donation for an adopted AF Family. Please see coach Sherri for more info. It’ll be a lot fo fun and for a great cause!
*1 Min Rest between rounds
With the minute break between each round, the goal is to go for an all-out sprint each round.
Scaling Options:
Run -> 250M Row
QUICK ANNOUNCEMENT! We will be running “Trojan” starting at 0600 this coming Friday in honor of former Thunderbolt, Maj Troy L. Gilbert. It will be a partner WOD, so grab a partner!
Sets start every 3 min
%s based off 25Oct 1RM
Video courtesy of Catalyst Athletics. Third time hitting the high hang (pocket) Snatch this cycle. Weight stays the same as last time, but higher rep counts here. Focus on the explosive hip extension and FAST drop under the bar for each rep. Also, hold onto that bar!
Video courtesy of CFE Planet. Quick demo of med ball sit ups.
| For this AMRAP, try to keep a steady pace throughout the whole time. |
Scaling Options:
HSPUS -> Pike Push ups
Video courtesy of Norcal CrossFIt
Box height -> 20/16 -> as needed
Med ball Sit upss -> Butterfly sit ups -> feet anchored sit ups
Plate weight -> 35/15 ->25/10
Joint Strike CrossFit 