S/S/S:

Weighted Dip

5.5.5

Try to either stay with the same weight or increase each round

Post weight used to Comments

Prior to today’s WOD, give these progressions a try…

Videos courtesy of Gymnastics WOD.  Coach Carl Paoli showing progression one of a candlestick roll to a squat.

In progression two, we move on to attempting to come up in a pistol.  Why do these?….

WOD:

10-8-6-4-2

Hang Clean (135/95)

Pull ups

Alternating Candlestick to pistol

Post time to Comments

Photos courtesy of Janeen Chang and Tony Frescas.  North Central Regional and multi-time CrossFit Games competitors Libby Dibiase and Stacie Tovar have both donated time in the past to helping out Military Affiliates.  Both have covered MC duties at throwdown events for CrossFit Team Offutt Tactical Fitness out of the kindness of their heart.  Not only awesome athletes, but even better people!

Cheer them on this weekend as both of them (as well as a ton of other Midwest all stars) will be giving it their all at the Central Regional.  Click on either pic to go to the Games website to see the schedule for this weekend.

S/S/S:

Back Squat

3×5

Add 10lbs + from last set of last Back Squat workout (5May)

WOD:

10 Min AMRAP:

3 Power Snatch – 75% of 1RM

6 Bar Facing Burpees

9 Toe through Rings

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Video courtesy of CrossFit Richmond.  Little variation from our normal Toe2Bar.  With Toe through Rings, it adds a bit more of an accuracy piece.  Still use the same kip as your would Toe2Bar.

Big Thank you to 20Nineteen CrossFit for inviting us out to do “Murph” with them for Memorial Day.  Pictured here Coaches Ed, Sherri, and Dave doin’ work.  Was great being out there and look forward to more events in the future.

S/S/S:

Press

3×5

Add 5lbs from last press workout (4 May)

WOD:

For Time:

800M Run

25 Double Unders

400M Run

50Double Unders

200M Run

100 Double Unders

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Reminder: No class at the Warrior PT tent today, but…..

We have been invited to join CrossFit 2019 at their location (3632 W. Pinnacle Peak Suite A-120 Glendale, AZ 85310) to do “Murph”

Post a comment if you are going.

Big congrats to Coach Kris on his new assignment.  Gonna suck when you leave us but we wish you all the best!!

NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience.

ALSO: If you plan to head out to CrossFit 2019 on Monday to do “Murph”, please let Coach Sherri know.

WOD:

5 Rounds For Time

7 Front Squats (155/110)

8 Back Squats (155/110)

35 Bar Facing Burpees

*25 min time cap

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The bar starts from the ground each round.

NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience…..BUT…..

CrossFit 2019 has extended an invitation to all JSCF members to do “Murph” at their location.  See the above pic for info.  Although the address is listed above (3632 W. Pinnacle Peak Suite A-120 Glendale, AZ 85310), click on the above pic to go to their website for directions.

S/S/S:

Beginner: Deadlift – 1×5, 1×5+

Add 10lbs to 13May weight  

Intermediate: Deadlift – 5RM

Shoot for 10 lbs over 5RM from 13May

WOD:

7 min AMRAP:

10 Alternating Kettlebell Snatch (1.5/1)

20 Double Unders

2 min break

7Min AMRAP:

5 Power Snatch (135/95)

10 Pull Ups

Score = combined score from both AMRAPs

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NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience.

S/S/S:

Front Squat

3×5

Add 5lbs from last FS workout(11May)

Video courtesy of CrossFit HQ.  CrossFit Seminar Staff member Julie Foucher demonstrates the front squat. For more info on CrossFit’s Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml

Can Julie make one more run to win the CrossFit Games in July?  Tune in the weekend of May 29-31 at games.crossfit.com to find out!

WOD:

Turkish Get Ups

2,2,2,2,2(per arm)

Increase weight ea round

NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience.

S/S/S:

Push Press

3×5

Add 5lbs from last push press workout (12May)

WOD:

21-18-15-12-9-6-3* of:

Shoulder to Overhead (115/75)

Pull-ups

*15 Double Unders between ea round

Post Time to Comments

So, to clarify, start with 21 Shoulder2Overheads, then 21 Pull Ups, then 15 Double Unders, then 18 S2OH, etc….

Pics courtesy of CrossFit Games

Big congrats to Scottsdale’s own Team OPEX Red and Amanda Goodman.  Both finished third in their respective divisions at this weekend’s South Regional and will be going to Carson, Ca in July for the CrossFit Games!

S/S/S:

Behind The Neck Push Jerk

1,1,1,1,1

Use split or power

WOD:

“21 Guns”

21 Min AMRAP:

400 meter run

21 pushups

21 box jumps (24″/20″)

15 burpees

9 pull-ups

Pics courtesy of the CrossFit Games site.

Friday starts the first weekend of Regionals!  The Atlantic and South “Super” Regions are starting things off.  Look for 2-time CrossFit Games Affiliate Cup winners, Hack’s Pack UTE, look to do damage in Dallas.  Also, look for constant top-5 Games finisher, Ben Smith to make a statement in Georgia.  Click on the above pics to go to the Games homepage for viewing the Regionals LIVE this weekend!

S/S/S:

Make up M-W’s  S/S/S

or

7X3 Muscle Snatch

goal – increase weight each round  OR perfect the technique

WOD:

Every Minute On the Minute  (EMOM) for 18 Min

Min 1: 10 Cal Row

Min 2: 10 Box Jump Overs, 24/20

Min 3: 10 Power Cleans, 155/110

Min 4: 10 Wall Balls, 20/14

Min 5: 10 Ring Dips

Min 6: Rest

During any of the minutes, should you finish the reps/cals before the end of the minute, the remaining time is rest.  If during one of the minutes you are unable to complete the rep/cals when the minutes ends, you are to finish the rep scheme you are currently doing, then rest the remainder of the minute.  Then, at the top of the next minute, move on to the movement everyone else is on.  Your score in this WOD is total successful minutes completed.  Highest score is 15 (no score for the rest minutes).

It’s starting to heat up!  Don;t forget to hydrate ALL DAY LONG!  Nothing kills a workout quicker than a cramp caused by dehydration.  ABD. Always Be Drinking!