20171127

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. We will run this WOD from 0600-0900. Please meet up at the bridge. Look for the equipment and Coach Sherri.

WOD:

“Trojan”

Team of 2 for Time:

One partner- 34 Cal Row

Other partner – 34 KB Sumo Deadlift High Pull (53/35)

Then switch spots and complete same rep/cal

Team carries one KB and one plate (45/25) up bridge to plaque of Troy

One partner – 56 weighted squats (holding plate)

Other partner – 56 KB swings (53/35)

Carry plate/KB back down

One partner – 34 Cal Assault Bike

Other partner – 34 KB Sumo Deadlift High Pull

Than switch spots and complete same rep/cal

Carry KB/plate up bridge to plaque, per form opposite movement you did 1st time up the bridge

Carry plate/KB back down

20 synchro burpees*

*Both athletes’ chests have to make contact on the ground before they can come up.

Scaling Options:

KB and plate -> as needed

Cool Down:

Leg bleeds along fence (away from traffic)

20171124

S/S/S:

Push Press

5X3

Increase weight ea set

WOD:

EMOM for 16 Min:

Min 1 – 10 Pull Ups

Min 2 – 15 Goblet Squats (53/35)

Min 3 – 10 HSPUs

Min 4 – 20 KB Swings (53/35)

Scaling Options:

Pull Us -> Body Rows

KB weight -> as needed

HSPU -> 3 Wall walks per round -> Pike Push Ups

Cool Down:

Banded lat stretch x 2 min per side

Pigeon pose on 24” box x 2 min per side

20171123

HAPPY THANKSGIVING!!!

No classes today, enjoy time with family and friends.

Be ready to hit it hard tomorrow!

20171122

WOD:

Teams of 3:

3 Rounds*

50 Burpees

100 yd Sled Push (4 Plates/2 Plates) (45# plates)

150 Double Unders

*Only one partner working at a time

Good little WOD to get you good and hungry for Thanksgiving. Reps, distance, and cals broke up however you want as a team. Only one team member working at a time.

Scaling Options:

Plates on sled -> as needed

DUs -> 2X SUs

Cool Down:

Samson stretch – 1 min per leg

Leg Bleeds x 3 min

20171121

S/S/S:

Hang Squat Snatch

2X75%, 2X80%, 2X85%

*% based off 12 Oct

New % for the hang squat snatches. Get good tension on the bar prior to dipping down, EXPLODE up from the hang, hard shrug/pull, then DROP under the bar FAST!

WOD:

12 Min AMRAP:

5 Clean & Jerks (185/130)

10 Cal Row

Scaling Options:

Bar weight -> as needed

Cool Down:

Hyper Extensions 4X15

Banded Front Rack Stretch x2 min per side

20171120

S/S/S:

Practice Rope Climbs

Video courtesy of RX Gear. Try each of these leg wraps while sitting on a box.

WOD:

**6 Rounds*:**

2 Rope Climbs

20 Box Jump Overs (24/20)

*Every Minute On the Minue until you finish – 3 Burpees

25 Min Time Cap

So, at the end of every minute, no matter where you are in the WOD, perform 3 burpees (obviously if you are on the rope, wait until you finish your climb, then do the burpees). Don’t try to go too fast in the first minute, as the burpees will tire you out as the

Scaling Options:

Rope climbs-> 2 rope walks per rope climb

BJO ->20/16

Cool Down:

Calf stretch on rig 2X 30 sec per side

Roll out forearms

20171117

S/S/S:

Clean Deadlift

5X3

Increase weight ea set

Next rep range for the cycle! Lower rep range should allow for heavier weight used per set compared to the 3X5 week.

WOD:

14 Min AMRAP:

10 KB Swing (70/53)

15 Wall Ball Sit Ups (20/14)

20 Med Ball Clean (20/14)

For Med ball sit ups (vid courtesy of CFE Planet)

For Med Ball Clean (vid courtesy of CrossFit HQ)

Scaling Options:

KB Weight -> 53/35

Med Ball Weight -> 14/12

Cool Down:

Reverse Hyperextension – 3X20

Video courtesy of CrossFit HQ

10 slow iron crosses/10 slow scorpions

20171116

WOD:

1 Mile Run (10 min time cap)

Once the 10 min time-cap hits, 5est 5 Min, then…

21-15-9

Box Jump Overs (24/20)

Ring Dips

Good time to test your 1 Mile run time! If you know you have no shot of making it under 10 minutes, pick a distance that will push you to get under 10 minutes, but is doable. If you finish under 10 minutes, that’s extra rest for you. On the ring dips, couple quick tips from K-Starr(video courtesy of Mobility WOD)

Scaling Options:

1 Mile Run -> A distance you can finish in under 10 min.

BJO -> 20/16

Ring Dips -> Stationary Dips -> Bench Dips

Cool Down:

Heel cord mash x 2 min per side

Banded tricep stretch x 2 min per side

20171115

S/S/S:

Front Squat

5X3

Increase weight ea set

Next rep range for the cycle! Lower rep range should allow for heavier weight used per set compared to the 3X5 week.

WOD:

Every 90 seconds for 15 Min:

3 Hang Power Snatch (115/80)

6 Cal Row

9 Chest 2 Bar Pull Ups

So, for 10 sets, you’ll have 90 seconds per set to complete the reps for all 3 movements. Quick transitions!

Scaling Options:

Bar weight -> as needed

C2B Pull Ups -> Chin Above Pull Ups -> Body Rows

Cool Down:

Banded hamstring stretch x 2 min per side

Banded lat stretch x 2 min per side

20171114

WOD:

“Kalsu”

For Time:

100 Thrusters (135/95) *

*On the minute every minute until you reach 100 Thrusters – 5 Burpees

A good classic from the old CrossFit Football days. This one will test you. Grind through the thrusters as stead as you can. So, yes, every minute on the minute (to include at the start of the WOD), complete 5 burpees. The rest of the time per minute will be spent knocking out the Thrusters. Just remember, you won’t get all 100 done in the first minute, so don’t red-line that first minute otherwise you’ll be sucking wind for the next 5 minutes,