S/S/S:

Make up M/T/W

Or…

5 Rounds:

Sled push

Length of white box

Increase weight each round

Rest as needed

Video courtesy of Will Flemming.  Pushing a sled is a great way to get faster by improving lower body power.  Keep the hips low and core tight.

WOD:

For Time:

3 Clean & Jerk (70% 1RM)

50 Double Unders

3 Clean & Jerk (70% 1RM)

40 Double Unders

3 Clean & Jerk (70% 1RM)

30 Double Unders

3 Clean & Jerk (70% 1RM)

20 Double Unders

3 Clean & Jerk (70% 1RM)

10 Double Unders

Post time to Comments

Cleans can be Power or Full

S/S/S:

Deadlift

5×75*%

5×80%

5×85%

Max Reps @ 60%

*%based off 2RM

WOD:

12 Min AMRAP:

10 – Alternating KB Snatches (53/35)

10 – Pull Ups

100 yd Shuttle Run (down and back 25yd space twice)

Matt Chan demonstrates the one arm kettlebell snatch at Rogue HQ.

Good luck to all TSgt eligible airmen today during promotion release

S/S/S:

Press

5×75%*

5×80%

5×85%

Max Reps @ 60%

*%based off 2RM

WOD:

Partner WOD:

Teams of 2 complete:

200 Ring Push Ups for Time*

*Only one partner can do ring push ups, the other partner must run 400M. Partners switch spots every 400M.

Video courtesy of CrossFit HQ.  Kelly Starret and Carl Paoli going over mid-line stabilization and positioning for the ring push up.

S/S/S:

Back Squat

% based off 2RM set last week

5×75%, 5×80%, 5×85%, Max Reps* @ 60%

*Max Reps = to the point where another rep would result in loss of positioning. So, go until you feel you will put yourself in a bad position if you tried another rep due to exhaustion.

WOD:

“Reverse Jackie”

For Time:

30 Pullups

40 Thrusters (45/35)

1000m Row

Post time to Comments

Scale Options:

Pull Ups – body row

Thruster (35/25)

Row – 800M Run

pic courtesy of Kasey Kaukahi Photography.

This is Coach D after Event one of the Desert Warrior Series put on by CrossFit Forbidden in Scottsdale, AZ.

Event two goes down this weekend.  There are still spots open!  Click on the pic to get more info and sign up!

S/S/S:

Deadlift – set 2RM

20 Min Time limit

Post weight to Comments

WOD:

For Time:

–Cash In: 50 Toe 2 Bars

–5 Rounds:

   100 yd Shuttle Run*

   20 V-Ups

–Cash Out: 50 Toe 2 Bar

Post Time to Comments

*For the 100M shuttle run, mark off a 25yd section on the white rectangle on the workout floor in the Warrior PT tent.  Run 2 down and backs (25 yds down, 25 yds back x 2 = 100 yds)

S/S/S:

Make up M/T/ or W

or….

Snatch Balance

Every Minute on the Minute (EMOM) for 10 Minutes – perform 2 reps*

*2sec hold at bottom of each rep

WOD:

10 minute work on…

Front Lever Progression

Then…

“Half-Karen”

For Time

75 Wall Balls (20/14)

Post time to Comments

Videos courtesy of Gymnastics WOD.  Before getting into the Front or Back Lever, you’ll want to get comfortable getting into an inverted hang position with the rings. This video will teach you the progressions for getting into the inverted hang.

Learn how to scale your Front Lever on the rings safely and securely in this video.

S/S/S:

Bench Press – set 2RM

20 min time cap

Post weight to Comments

WOD:

Tabata (20 sec work, 10 sec rest)–16 Rounds

Single Arm Dumbbell Hang Clean and Push Press*

*Alternate Arms each round

Score = total reps

Video courtesy of Upper Valley Aquatic Center

Weight – will be set during prep. NOTE:  Don’t curl the weight up.  Use your hips to pop it up.

S/S/S:

Press – set 2RM

20 min time cap

Post weight to Comments

WOD:

For Time:

6 Muscle Ups–30 Russian Kettlebell Swings(70/53)–100Doubleunders

4 Muscle Ups–20 Russian Kettlebell Swings(70/53)–80Doubleunders

2 Muscle Ups–10 Russian Kettlebell Swings(70/53)–60Double Unders

Post time to Comments

Video courtesy of CrossFit.com  Jeff Martone hitting the key points on the Russian Kettlebell swing.  Also, some good tips on when to unlock the hips on the down swing.

pic courtesy of CrossFit Games.

Think you had a rough workout.  Julie Foucher suffered a partial torn Achilles during the third event of the Central Regionals last weekend.  Showing true warrior spirit, she kept going, completing all but the final Clean sprint ladder of Event 7 while in a boot.  And she ended up 8th in the ENTIRE SUPER REGION!

To watch her make it through 5 rounds of a 25 Cal row, 16 Chest to bar Pull Ups, and 9 strict deficit handstand push ups, click on the above pic.

S/S/S:

Back Squat – set 2-Rep Max

20 min time cap

Post weight to Comments

WOD:

12min AMRAP

-Snatch Complex (Power Snatch, Hang Snatch & Full Snatch) 75% of 1RM

-200m Run *

*if you miss an attempt during the Snatch Complex, the run becomes 400m run.

Post total Rounds/Reps to Comments

So, the above means you can drop the bar in between the various snatch reps, but if you fail to make a rep during a complex, your run for that round goes from 200M to 400M

pic courtesy of CrossFit Games

So, the above would not be a lock out on a snatch.  A start of a river dance with 300# overhead, but not a lockout for snatch 🙂  Couldn’t help it.  But congrats to Rich Froning and the other members of CrossFit Mayhem, who took the Team division at the Central Regional this weekend.

Please congratulate Coach Ed tomorrow as he will be pinning on Major!  Promotion ceremony goes down at the EOD building at 1100 if you can make it.

WOD:

2014 CrossFit Games – Event 6 Regional Individual WOD

For Time:

50 Cal Row

50 Box Jump Overs (24/20)

50 Deadlifts (180/120)

50 Wall Balls (20/14)

50 Ring Dips

50 Wall Balls (20/14)

50 Deadlifts (180/120)

50 Box Jump Overs (24/20)

50 Cal Row

21 Min Time Cap

Post time to Comments

Video courtesy of CrossFit Games.  To get you in the mood for watching the final weekend of Regional competition, let’s take a journey back to Event 6 at the 2014 Regionals!