20171011

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 18Aug2017

Re-test time! If you hit every cycle of sumo DLs, you should see an increase per set compared to 18Aug

WOD:

400M Cash In

21-15-9

Hang Power Cleans (135/95)

Burpee Box Jump Overs (24/20)

400M Cash Out

Scaling Options:

Barbell weight -> As needed

Box ->20/16

Run -> 500M Row

Cool Down:

Doorway Stretch – 2 min per side

Roll out forearms – 2 min per side

20171010

WOD:

For Time:

30 Alternating Dumbbell Power Snatch (50/35)

50 Double Unders

25 Steps DB Walking OH Lunge (50/35) (L Arm)

50 Double Unders

25 Steps DB Walking OH Lunge (50/35) (R Arm)

50 Double Unders

20 Alternating Dumbbell Power Snatch (50/35)

50 Double Unders

15 Steps DB Walking OH Lunge (50/35) (L Arm)

50 Double Unders

15 Steps DB Walking OH Lunge (50/35) (R Arm)

50 Double Unders

Scaling Options:

DB weight -> As needed

DUs -> Attempts through 50 rope contacts->50 penguin jumps

Cool Down:

Banded Bully Stretch– 2 min per side

Calf Stretch on Rig – 2 min per side

20171009

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 16Aug2017

Re-test time! If you hit every cycle of OHS, you should see an increase per set compared to 16Aug

WOD:

5 Min AMRAP:

5 Toe2Bars

10 Pull Ups

15 Ab Mat Sit ups

5 min rest, then…

5 Min AMRAP:

15 Hand Rel Push Ups

10 Burpees

5 Handstand Push Ups

Scaling Options:

T2B ->Hanging Knee Raise

Pull Us – Ring Row

HSPU –3 Wall Walks per set-> Pike Push ups

Cool Down:

Banded OH stretch – 1 min per side

25 Cobra to Downward Dog (slow)

20171006

WOD:

“Kelly”

5RFT:

400m run

30 Box jumps (24/20)

30 Wall ball shots (20/14)

Benchmark Friday! Use the transition time between movements be your rest to catch your breath and slow down the heart rate.

Scaling Options:

Run –> 500M Row

BJ -> 20/26

WB -> 14/12

Cool Down:

Reverse Hyper ext – 3×30

Roll out legs – 2 min ea

20171005

S/S/S:

Power Snatch + OHS

5X1 As Heavy As Possible

Final run of Power Snatch + Overhead Squat complex before re-testing our 5X5! Goal today is to complete 5 heavy singles. You can increase weight each time or stay at the weight you pick as long as it is a weight that pushes you to maintain proper form .

WOD:

2016 CrossFit Team Series Event 4:

10 Min to establish 1RM for Hang Power Clean

Video courtesy of Kill Cliff. Throwback to last year when this was Event 4 for the teams. But instead of having 10 minutes for 4 individuals to hit a 1RM on hang power clean, you get the full 10 minutes for yourself! But, take time to enjoy watching Brooke Wells, Alex Anderson, Jacob Anderson and Lindy Barber kill this one…

Scaling Options: N/A

Cool Down:

Roll out upper back – 30 passes

Couch stretch – 3 min per leg

20171004

WOD:

2017 CrossFit Team Series

Event 4 :

Teams of 2

For time

100 Cal Row (switch as needed)

100 Toe 2 Bar (switch as needed)

Video courtesy of The CrossFit Games website. With the Team Series going down this week, why not give one of the WODs a shot?

Scaling Options:

T2B -> K2E -> Hanging Knee Raise

Cool Down:

Banded lat stretch – 2 min per side

Roll out forearms – 2 min per side

20171003

S/S/S:

Bench Press

10,9,8,7,6

Increase weight ea set

Higher rep count, so pushing that muscular endurance. Maintain good form throughout

WOD:

12 Min AMRAP:

Ascending Ladder: 3-6-9-etc….*

Burpee Box Jump Overs (24/20)

KB Swing (53/35)

* Start with 3 Burpee Box Jump Overs, then 3 KB swings, then 6 BBJOs, then 6 KB Swings, then 9 BBJO, etc….Add 3 reps every time you go back to a movement.

Scaling Options:

BBJO -> 20/16

KB weight -> as needed

Cool Down:

Doorway stretch – 2 min per side

Tricep mash on bar – 2 min per side

20171002

Congrats to JSCF lead, Sherri Biringer-York on her wedding. Congrats you two!

WOD:

Every Minute On the Minute for 10 Min:

Odd min – 30 Double Unders

Even – 30 sec Handstand Hold

Rest 5 Min, then…

Every 2 Min for 20 Min

200M Run*

*Goal – stay within 5 seconds + or – of first run

Scaling Options:

DU -> Attempts through 30 rope contacts ->30 penguin jumps

HS Hold -> Wall walk as high as possible and hold for 30 sec ->Hold top of pike pushup

Run-> 250M row

Cool Down:

Banded OH stretch – 1 min per side

Calf stretch on rig – 2X 1 min per side

20170929

S/S/S:

Sumo Deadlift

10,9,8,7,6

Increase weight ea set

WOD:

4 Sets of:

1:00 Handstand Hold with chest facing wall

1:00 L-Sit Hold*

1:00 Squat Isometric Hold(bottom of squat)

L-Sit Hold Demo*

This video shows both the RX version of the L-sit, done on plates, as well as the legs tucked scale.

For the handstand hold, goal is to walk up on the wall until your chest is touchingthe wall. IF you are not able to, either walk up the wall as far as you can, or go to pike push up hold

Scaling Options:

HS Hold-> Pike Push up hold

L-Sit –knees bent

Squat hold -> to target depth

Cool Down:

Reverse Hyper ext – 3×20

Roll out back – 3 min

20170928

Today is the Day! Thunderbolt Cup is upon us!

WOD:

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute.

Repeat for a total of 5 cycles

Score = Total Rounds and Reps

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

We will have our 0530 class and then run heats starting at 0800ish for the Thunderbolt Cup.

Scaling Options:

Bar Weight -> As needed

Push ups -> off bench

Air Squats -> to target