Increase weight ea set
Compare to 18Oct2017
| Retest week! If you made every strength piece of this cycle, you should see an improvement from the first week. Push yourself!!! |
Any time left in 3 min is rest
| Goal is to sprint each round so you get a little rest between sets |
Scaling Options:
Rope Climb ->3 Rope Walks per climb
Pull Ups-> Body Row
Box ->20/16
The Fit 2 Fight Throw Down will be at 0600-0830 in the Commissary. Come support this great cause!
5 Min rest, then…
There will be a running clock. As soon as you finish the first WOD, look up at the clock, and note your time. You will start WOD 2 five minutes later.
Scaling Options:
DUs –> attempts through 50 rope contacts->50 penguin jumps
Pull ups -> Body/ring rows
Increase weight ea set
Sets start every 3 min
This piece of the strength cycle will work more muscular endurance. High reps, so fight to maintain good form throughout.
Scaling Options:
Bar weight -> as needed
KB weight -> as needed
| Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella. |
Scaling Options:
Pull ups -> Body/ring rows
Push ups -> off box/bench
Bar weight -> as needed
Set starts every 3 min
| Goal of these sets is to hit 5 heavy singles. Not looking for a 1RM, but heavy enough to push you to maintain form. |
Scaling Options:
KB weight -> as needed
Box height -> 20/16
With a Running Clock…
Scaling Options:
Run -> 1K Row
DUs –> attempts through 200 rope contacts->200 penguin jumps
Increase weight ea set
Sets start every 3 min
This piece of the strength cycle will work more muscular endurance. High reps, so fight to maintain good form throughout.
Video courtesy of Paradiso CrossFit. Quick demo for Evil Wheels.
| So, put 25# plates on a bar and rollout as seen in the video. So, the way this works is you start with 3 reps of Toe2Bar, then 3 Evil Wheels. Next do 6 T2Bs, then 6 Evil wheels. Then 9 and 9, then 12 and 12, etc…kee adding three reps each time you come back to a movement. See if you can make it into the round of 21! |
Scaling Options:
T2B -> Knee2 Elbow -> Hanging knee raise
*only one partner working at a time
PARTNER WOD! Completely up to the partners on how the reps/cals are broken up. Only one partner working at a time though. If all ski ergs are taken at one time, move on to the next movement and then come back to the ski erg after. Same goes for the assault bikes.
Scaling Options:
DB weight – as needed
Increase weight ea set
Sets start every 3 min
This piece of the strength cycle will work more muscular endurance. High reps, so fight to maintain good form throughout.
Scaling Options:
KB weight -> as needed
HR Push ups -> push ups off bench
BJ -> 20/16
As Heavy As Possible
Set starts every 3 min
Goal of these sets is to hit 5 heavy singles. Not looking for a 1RM, but heavy enough to push you to maintain form
A little spin on the classic Hero WOD, “DT”. Just like DT, the key to this one is to know when to go unbroken, and when to take breaks. Best advice for breaks, if you have to take them; do so on rep 11 of the snatch grip DLs, rep 8 of the hang power snatch, and AFTER the 6th overhead squat.
Scaling Options:
Bar Weight – as needed
Goal = weight you can do 11 Snatch grip deadlifts, 8 hang power snatches, and 6 OHS unbroken, respectively
Joint Strike CrossFit 