S/S/S:

Floor Press

10,9,8,7,6

Increase weight ea set

WOD:

21-15-9

Toe2Bars

Burpee Box Jump Overs (24/20)

HSPUs

Good time to practice some body weight moves.  Work on the efficiency piece = don’t get sloppy and try to muscle through the movements.  Feel the control of each and every muscle involved in the movements.

Scaling Options:

T2B -> Hanging Knee Raise

Box height -> as needed

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit

Cool Down:

Banded Bully Stretch – 2 min per side

Cobra pose – 2 min

Another friendly reminder, BG Leonard’s going-away WOD goes down the morning of 15June.  See Coach Sherri at the Combat PT tent to sign up.

WOD:

“On the Tens”

10 Power Snatch 95/65

10 OH Walking Lunge 95/65

10 Push Press 95/65

10 Front Squat 95/65

10 Front Rack Walking Lunge 95/65

10 Power Clean & Jerk 95/65

(Every 2 minutes, to include right at the start – 100M run)

This one works like the Air Force WOD, but at least with this one, the run only happens every 2 minutes.  Just remember, the WOD starts with a 100M run, then get as many of the reps out of the way prior to the next run at the 2:00 mark.

Scaling Options:

Bar weight -> as needed

Run -> 125M Row

Cool Down:

Calf stretch – 2 min per side

Banded OH stretch – 1 min per side

S/S/S:

Back Squat

10,9,8,7,6

Increase weight ea set

This piece in the cycle is all about muscular endurance, but make sure you increase weight each set.

WOD:

EMOM for 15 Min:

Min 1 – 5 Deadlifts (315/220)

Min 2 – 9 Cal Row

Min 3 – 12 GHD Sit Ups

Scaling Options:

Bar weight -> 75% of 1RM

GHD -> Ab mat Sit Ups

Cool Down:

Hang from Pull Up rig – 2 min hang time

Roll out quads

Photo courtesy of CrossFit HQ.  U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

WOD:

“Cameron”

For Time:

50 Walking lunge steps

25 Chest 2 Bar pull-ups

50 Box Jumps (24/20)

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s” (20/14)

50 Sit-ups

5 Rope climbs

Video courtesy of Jump Rope Gym.  Quick points on Triple Unders.  If you are not able to do them today, don’t get frustrated.  As with all Hero WODs, the point is to go through the hardship of the WOD in honor of the fallen.

Video courtesy of Rogue Fitness.  Quick demo on 2-fer wall balls.

Scaling Options:

C2B -> Chin above pull ups -> Buddha Pull Ups

Box height -> as needed

Triple Unders -> 50 DUs -> 100 SUs

Ring Dips -> stationary dip -> box dip

K2E -> Hanging Knee raise

Med ball weight -> as needed

Rope climb -> 3 Rope Walks

Video courtesy of Team Soul Training

Cool Down:

Leg Bleeds x 3 min

Doorway Stretch – 1 min per side

S/S/S:

Squat Clean + High Hang Clean + Split Jerk

1@75%

1@80%

1@85%

%s based on 20 Apr 1RM

WOD:

12 Min AMRAP:

30 Russian KB Swings (53/35)

20 Alternating KB Snatch (53/35)

100M KB Suitcase carry* (53/35)

* Switch hands at the 100M turnaround point

Video courtesy of Testosterone Nation.  Quick demo on the Suitcase walk.  Make sure you keep your body in a nice straight line. Engage that core!

Video courtesy of CrossFit HQ.  Quick demo on Russian KB Swings.

Scaling Options:

KB weight -> as needed

Cool Down:

Couch Stretch – 2 min per side

Banded Lat stretch – 2 min per side

WOD:

“1/3 of Event 1”

Inspired from the CrossFit Games Regional Event 1

For Time:

1K Row

100 Double Unders

1 Mile Run

Scaling Options:

DU -> attempts through 100 rope contacts -> Penguin jumps

Run -> 2K Row

Cool Down:

Roll out legs – 2 min

Pigeon pose – 2 min per side

S/S/S:

Snatch + High Hang Snatch + OHS

1@70%

1@75%

1@80%

%’s based on 20 Apr 1RM

WOD:

16 Min AMRAP:

15 Power Cleans (155/110)

75 Double Unders

10 Alt KB Snatch (53/35)

As with all AMRAPS, don’t come out on fire.  Stay consistent.

Scaling Options:

Bar weight -> as needed

DU -> attempts through 75 rope contacts -> Penguin jumps

KB weight -> as needed

Cool Down:

Calf stretch – 2 min per side

Banded OH stretch – 1 min per side

If you haven’t done so yet, get with Coach Sherri at the Combat PT tent to sign up for Gen Leonard’s going away WOD.  IT goes down 15June, starting at 0600.  See the above poster for what the WOD is.  You can do it with a partner, or as a team of 4.

WOD:

For Time:

50-40-30-20-10:

Row (Cals)

Wall Balls (20/14)

Scaling Options:

Med ball weight -> as needed

Cool Down:

Oly wall sit – 4 min

Roll out back – 30 passes

S/S/S:

Pause Deadlifts (2 sec pause 2 inch off ground)

5X3

Increase weight eat set

Video courtesy of Untamed Strength.  Third instance of the pause deadlift we will do this cycle.  Pay particular attention to :53 to 1:30, 1:43 to 2:25, and 2:50 to 3:43 of the video.

WOD:

Triple Threat!

21-15-9

Thrusters (95/65)

Sumo Deadlift High Pull (95/65)

Right into…

15-12-9

Box Jumps (24/20)

Burpees

Right into…

12-9-6

Assault Bike (cals)

200M Run after each bike round

Have all your equipment set up so you can go from one mini WOD to the next.  If there are more athletes than assault bikes, stagger heats by 3 or 5 min.

Scaling Options:

Bar weight -> as needed

Box height -> as needed

Run -> 250M Row

Cool Down:

Hang from pull up rig – total of 3 min hang time

Couch stretch – 2 min per side

Don’t forget, today’s WOD will kick off at 0600 in the Combat PT Tent!

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it .

For tips (video courtesy of WOD Prep)…

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Remember those who gave their lives for our country