This week is a re-test of the 2RMs we set a couple months back.  It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!

S/S/S:

Front Squat

5×75%*

3x 85%*

Set new 2RM

*Percentages based off old 2RM

WOD:

For Time:

*45 Hang Power Cleans at 175/115

*Conduct 1 strict pull-up each time the hands leave the bar

Scaling Options:

Scale A: 45  at 135/95

Scale B: 45  at 115/65

Scale C: 30  at 115/65

S/S/S:

Make up Mon or Tues

Or, work Handstand Walk Skill

WOD:

“The Wall Ball”

In teams of 2 complete…

21-15-9

Hand Stand Push-Up

Wall Ball (20/14)

Med Ball sit ups

Med ball clean over shoulder

10 minute time limit

Reps are total, not per person.

When partner has to stop during HSPU or WB, they MUST switch places with partner.

During HSPUs, partner not doing HSPU holds med ball locked out overhead.  EACH partner MUST do at least 1 rep.

During WB, partner not doing WB holds the bottom of an air squat.   EACH partner MUST do at least 1 rep.

For MB sit ups, partners sit in butterfly position in front of each other.  Partner 1 goes back w/MB overhead, MB touches ground as partner 1’s back hits the floor, partner 1 comes up from sit up and passes MB to partner 2. Partner 2 now does a MB sit up.

For MB clean over shoulder, ball comes from ground, and partner must clean the weight and toss over shoulder (similar to stone over shoulder,…just much lighter).  Reps for these can be broken up however the team sees fit as long as each partner does at least 1.

This week is a re-test of the 2RMs we set a couple months back.  It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!

S/S/S:

Floor Press

5×75%*

3x 85%*

Set new 2RM

* Percentages based off old 2RM

Video courtesy of Super Training TV.  Mark Bell from SuperTraining Gym and Brandon Lilly discuss floor press technique and the importance of incorporating this accessory movement into your bench press training routine.

WOD:

15 AMRAP

20 Air Squats

10 Burpees

5 Pull-ups

Scale options: Pull Ups – Ring Rows

This week is a re-test of the 2RMs we set a couple months back.  It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!

S/S/S:

Sumo Deadlift

5×75%*

3x 85%*

Set new 2RM

*% based off of old 2RM

WOD:

For Time:

Row 750m

30 Kettlebell thrusters (35/25 per arm)

Row 1500m

30 Kettelbell CLUSTERS (35/25 per arm)

Row 750m

Cluster = (Full) Clean + Thrusters

Big Thank you to everyone who came out to Kris’ going away WOD.  We’ll miss ya, buddy!!!

S/S/S:

Push Press

3×80%

3×85%

3×90%

65% x Max Reps

% based off 2RM

WOD:

5 Rounds:

400M Run

50 Double Unders

Scaling

If you can’t run, then 500M row per 400M run

2:1 Single Unders to Double Unders,  and HIGHLY ENCOURAGED YOU spend 5-10 min after WOD practicing DUs

It’s with sad hearts that we say “See you down the Road” to another one of our great community members and coaches, Coach Kris.  Please come out at 0530 for a good bye WOD designed just for Kris.

WOD:

“Kris Mode”

Again,….it’s a secret…until 0530……but I would bring some Oly shoes….maybe a belt….maybe a rope….definitely some chalk……

See y’all there!

WOD:

“Kar-Angie-en”

For Time:
75 Wall Balls
50 Pull Ups
50 Push Ups
50 Butterfly Sit Ups
50 Air Squats
75 Wall Balls
50 Pull Ups
50 Push Ups
50 Butterfly Sit Ups
50 Air Squats

Post Time to Comments

Pic courtesy of carolschulte.com.  As you’ve heard me say before, how do you eat and Elephant?  One bit at a time.  Yes, this workout has a BUNCH of reps.  Find a pace where you can knock out manageable chunks, take minimal rest, and jump right back in.  Next thing you know, you’re done!

S/S/S:

Floor Press

3×80%

3×85%

3×90%

65% x Max Reps

%based of 2RM

WOD:

For Time:

3 Deadlift 315/225
300m Row
6 Deadlift 315/225
600m Row
9 Deadlift 315/225
900m Row

It’s sad time again.  We will be saying Good Bye to Coach Kris this Thursday at 0530 with a FUN WOD.  Come see him off!

S/S/S:

Front Squat

3×80%

3×85%

3×90%

65% x max reps

% based on 2RM

WOD:

EMOM for 18

Min 1 – 6 Thruster 115/85

Min 2 – 8 GHD Sit Ups

Min 3 – 10 Evil Wheels with barbell

Video courtesy of Pardiso CrossFit.  Here we have a movement called an “evil wheel.” This movement is good for midline stabilization. it will improve gymnastics, Olympic weightlifting and get you to engage through the lats and into the midline.

S/S/S:

Sumo Deadlift

5×75%

5×80%

5×85%

60% x max reps

(%s based off of 2RM)

WOD:

For Time:

1 Shuttle Run (30yd down, 30yd back)

5 Toe2Bars

2 Shuttle Runs

10 Toe2Bars

3 Shuttle Runs

15 Toe2Bars

4 Shuttle Runs

20 Toe2Bars

5 Shuttle Runs

25 Toe2Bars