20180122

Due to the Combat PT Tent being closed during the Govt. Shutdown, there will be no official classes, but we will continue to post strength work and WODs that can be done in the Main Gym or at the track. We will also post the warmups here until we are back to regular classes. Thanks for your understanding.

Warm Up:

10 Kickers per leg

10 Bow to Bends

10 Squat To Stands

5 Thoracic High Fives per side

2X10 empty bar RDLs

S/S/S:

Deadlift

5X3

Increase weight ea set

Lower reps should mean bigger weights used. These can be done in the main gym.

WOD:

“Death By Burpee And Pull Ups”

Min 1 – 1 Burpee + 1 Pull Up

Min 2 – 2 Burpees + 2 Pull Ups

Min 3 – 3 Burpees + 3 Pull Ups

Etc…

Add 1 Burpee and 1 Pull up each minute. Go until you are not able to meet the required reps for a specific minute. This WOD can be done either in the main gym or out at the track utilizing the pull up bars.

Scaling Options:

Pull Ups -> Jumping Pull Ups

Cool Down:

Lat Stretch (use bleachers by track, or if indoors, a post on a rack) – 1 min per side

Hang from pull up bar – 2 min

20180119

WOD:

CrossFit Open 16.5

video courtesy of CrossFit Games

21-18-15-12-9-6-3 reps for time of:

Thrusters (95/65)

Bar Facing Burpees

With the Open coming up, plan on seeing past Open WODs pop up a bit.

Scaling Options:

Bar weight -> as needed

Cool Down:

Leg Bleeds – 4 min

20180118

S/S/S:

BTN (Behind The Neck) Split Jerk

5X3

Increase weight ea set

WOD:

21-15-9*

Ring Dips

GHDs

*200M run after every round

Scaling Options:

Ring dips -> stationary dips->box dips

GHD -> Ab mat sit ups

Cool Down:

Doorway stretch – 2 min per

Cobra to downward dog x20

20180117

WOD:

“Filthy Fifty”

For Time:

50 Box Jumps, 24/20

50 Jumping Pull-ups

50 Kettlebell Swings, 35/25 lbs

50 Walking Lunges

50 Knees To Elbows

50 Push Press, 45/35 lbs

50 Back Extensions

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

So Filthy! Focus on getting through the movement you are on. Don’t think ahead to the next movement.

Scaling Options:

Scale movements/weights as needed

Cool Down:

Roll out what hurts

20180116

S/S/S:

Pausing (2 sec at knee) Clean

2X75%, 2X80%, 2X85%

based on 13Dec 1RM

Again, at the pause, DO NOT LOSE tension!

WOD:

Two-fer Tuesday!

AMRAP 4 min

12 Thrusters, 75/55

12 Pullups

Rest 2 min, then…

ARMAP 5 min

10 Wallballs, 20/14

15 Hand Rel Pushups

Scaling Options:

Bar weight -> as needed

PullUps – seated body pull up*

WB-> 14/12

HR Push ups -> on knees

Cool Down:

Banded lat stretch – 1 min per

Couch stretch – 2 min per side

20180115

pic courtesy of Image Fully

There are no scheduled classes on Monday, but if you are going to the gym, post on Facebook so others can join in.

WOD:

25 Min AMRAP:

2 Cal Row

10 Double Unders

4 Cal Row

20 Double Unders

…Add 2 Cals and 10 Double Unders each round.

This will not be a sprint. Keep the same pace throughout

Scaling Options:

DUs –> 2X SUs

Cool Down:

Calf stretch on rig – 2 min per

Banded hamstring stretch – 2 min per

20180112

S/S/S:

Pausing (2 sec at knee) Snatch

2X70%, 2X75%, 2X80%

based on 13Dec 1RM

So, set up like a normal snatch, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE! as you drop under the bar and catch at the bottom of the OH squat.

WOD:

EMOM 6 min

Odd – 10 Front Squat (155/110)

Even – 100 M Run

Rest 2 min, then…

EMOM 8 min

Odd – 35 GHD Double Unders

Even – 7 Russian Kettlebell Swings, (70/53)

Scaling Options:

FS -> 135/95 ->115/85

Run-> 125M Row

GHD -> Ab Mat sit up

KBS -> 53/35 ->35/25

Cool Down:

Leg Bleeds – 2 min

Banded hamstring stretch – 2 min per

20180111

WOD:

“Cindy”

AMRAP 20 min

5 pull ups

10 push ups

15 air squats

Scaling Options:

Pull ups-> seated bar pull ups

Push up-> off box

Air Squat -> to depth

Cool Down:

Banded OH stretch – 2 min per

Oly Wall Stretch – 4 min

20180110

S/S/S:

High Bar Back Squat

3X5

Increase weight ea set

Keep the torso upright through the movement and make sure the bar is higher on the traps than your normal back squat (but not sitting on neck)

WOD:

AMRAP 15 min:

3 Power Cleans (165/115)

3 Box Jump (30/24)

3 Muscle ups

20 Cal Row

Scaling Options:

Bar weight -> as needed

Box Jumps -> 26/22->24/20

Muscle Ups -> 3 burpee to kipping pull up -> Burpee to body row

Cool Down:

Couch Stretch – 3 min per side

Doorway stretch – 2 min per side

20180109

WOD:

Partner WOD*

For Time:

200M Run

20 Pull Ups

400M Run

40 Burpees

600M Run

60 Ab Mat Sit Ups

400M Run

40 Box Jumps (24/20)

200M Run

20 Toe2Bar

*Runs are done together, all other movements, splits reps as needed

Scaling Options:

Run –> Row 250, 500, 750 respectively

Pull Ups -> seated bar pull ups

Box Jumps -> 24/20

T2B -> K2E->Hanging knee raise