2015-02-06

pics courtesy of IMDB and CrossFit Fire respectively

Sorry we’re a little late on getting this WOD in the programming, as we wanted it on 2Feb, the date of Chris Kyle’s death. With the release of “American Sniper” a good chunk of America has been made aware of the life of Chris Kyle. Back in 2013, CrossFit Fire created a WOD in his honor. Today we will be doing this WOD. Description down in WOD section. To see Josh Tran’s original write up when he created the WOD, click on either of the above pics.

Metabolic Conditioning 1:

One 6″ target burpee every 10 seconds for 5 minutes

Strength:

A) Back Racked Lunge
-3×20 Steps As Heavy As Possible
B) Chest2Bar Pullups
-3×10 as fast as possible

A and B work is done as supersets. For example, perform a set of 20 Walking Lunges with the bar in the back rack, rest 60 seconds, then perform 10 C2B Pull Ups, then rest 60 seconds. Repeat until all sets are complete

Post Lunge weight to Comments

WOD:

Created by CrossFit Fire

“Kyle”

3 rounds (one for his wife and two for his children left behind)

40 KB Swings 70/53

40 Box Jumps 24″/20″

40 Thrusters 65/45

40 Elevated Push-ups (feet on 24″ box)

* The 4 movements represent Chris’s 4 tours in Iraq and the total reps for each round equal 160 representing Chris’s confirmed kills

Post time to Comments

2015-02-05

Olympic Lifting:

Power Snatch
1. 3×1 Heavy but not maximal max (shoot for 85-90% of 1RM)
2. EMOM for 5 minutes:
5 Power Snatches @ 70% of weight used in part 1

Post weight used in Part 1 to Comments

Skill:

Handstand Walk – 3 attempts max distance

Getting upside down kinda scary for you?
We got some more Carl Paoli for you. Check out the videos for the Kick Up to Handstand Progression.

Video courtesy of GymnasticsWOD

WOD:

Open Flashback
11.1

(which is also 14.1)

pics courtesy of CrossFit Games

10 Min AMRAP
30 Double Unders
15 Power Snatch (75/55)

Post score to Comments

2015-02-04

Olympic Lifting:

Clean and Split Jerk
5×3 Heavy but not max max (shoot for 75-80% of 1RM)
These do not have to be touch and go. You can drop after the jerk. Re-grip immediately though.

Post weight used to Comments

Strength:

A) Clean Pull
-4×4 @ 90%
B) Front Squats
-4×2 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 4 Clean Pulls, rest 60 seconds, then perform 2 Front Squats, then rest 60 seconds. Repeat until all sets are complete

Post Front Squat weights to Comments

WOD:

For Time*:

40 Burpees
30 Power Cleans, 135/95
20 Walking lunges in Front Rack (135/95)

*EMOM complete 5 Med Ball Clean/Wall Balls, 20/14

Post time to Comments

2015-02-03

Olympic Lifting:

Power Clean and Push Jerk
1. 3×1 Heavy but not maximal (shoot for 80-90% of 1RM)
2. EMOM for 5 minutes:
5 Power Clean and Push Jerks @ 70% of weight used in part 1

Post weight used in Part 1 to Comments

Skill:

Pistol practice

If you’re struggling with a strict pistol try the kipping version, the rolling pistol. Check out the videos below by Carl Paoli, he’s the man.

Video courtesy of GymnasticsWOD

WOD:

Tabata:(8 rounds 20 second work:10 sec rest)

Row(cals)
Double Unders
Ring Dips

Go through all 8 rounds on one movement before moving on to the next.

Score = Total Cals + Total DU reps + Total Ring Dip reps

Post score to Comments

2015-02-02

Olympic Lifting:

Snatch
3×3 – Heavy but not max (shoot for 80-85% of 1RM)

Post weight used to Comments

Strength:

A) Snatch Pull
-4×4 @ 85% of Snatch 1RM
B) Pause Back Squat*
-4×3 As Heavy As Possible
*Only pause on the 1st rep of each set (3 sec hold at the bottom), complete the 2nd and 3rd with no pause at top or bottom

A and B work is done as supersets. For example, perform a set of 3 Snatch Pulls, rest 60 seconds, then perform 3 Back Squats, then rest 60 seconds. Repeat until all sets are complete

WOD:

Shuttle Sprints
5 rounds of:
30 feet down and back + 60 feet down and back

Rest 1 minute between attempts
Mark off a start line, a line 30ft from the start and one 60ft from the start.
Run to the 30ft marker then back to the start then out to the 60ft marker and back to the start.
Record time for each round.

2015-01-30

Olympic Lifting:

Snatch
5×1 @ 80% of 1RM

Clean and Jerk
5×1 @ 80% of 1RM

Post weight used for both to Comments.

Strength:

Pause Front Squat
4×3 @ 80% of 1RM

Post weight used to Comments

WOD:

* If it does not say (each) then it is total between the two
One Person working at a time

2015-01-29

Coach D getting to meet the coach of the National Champion Ohio State Buckeyes, Urban Meyer. Thank you PGA for allowing Luke and DM airmen participate in the “Birdies for the Brave” program at the Waste Management Pro Am at TPC Scottsdale.

Are you doing the Open??

Olympic Lifting:

4×3 Touch n’ Go Power Snatch
4×3 Touch n’ Go Power Clean and Push Jerk

Increase weight each round. Post highest successful set of 3 for both to Comments

Strength:

Bench Press
A) 5×3 @ 80%

WOD:

Death by Double unders x 5*

Minute 1 – Complete 5 Double unders
Minute 2 – Complete 10 Double Unders
Minute 3 – Complete 15 Double unders
etc…

*Keep adding 5 double unders every minute until you cannot complete the req’d reps for that minute
If you are not able to string 5 or more double unders scale with a double under to single under ratio of 1:2.
Also, take 5-10 minutes after the WOD to work on your double unders.

Video courtesy of CrossFit®

Post highest minute achieved to Comments

2015-01-28

Strong ass woman.
http://instagram.com/p/yVS5EAsLy7/?modal=true&utm_source=partner&utm_medium=embed&utm_campaign=video

clip courtesy of The Outlaw Way

Olympic Lifting:

Push Jerk
4×3 @ 80% of3RM

Post weight used to Comments

Strength:

Back Squat
A) 4×3 @ 80% of 3RM

Post weight used to Comments

WOD:

Complete 4 Rounds of the Following:

You have 2 minutes to perform each round:

200 yard shuttle run*
Deadlift – Max Reps (185/130)

Rest 2 minutes between rounds

*For shuttle, sprint 50 yards, touch and sprint back, touch and sprint back, touch and sprint back. If your doing this workout at the tent run to the curb then back to the door for the shuttle.

Score = total deadlift reps

Post score to Comments

2015-01-27

Olympic Lifting:

2-Position Clean+1 Jerk – Go from Low Hang (below knee) and then Hang (above knee)
5×2 @ 80% of 2RM

Post weight used to Comments

quick review…

pic courtesy of California Strength – Low Hang

pic courtesy of T-Nation – Hang Position

Strength:

Snatch Balance
5×2 80% 2RM

Post weight used to Comments

WOD:

Open Flashback:

12.5

Complete as many reps as possible in 7 minutes following the below rep scheme:

3 Thrusters (100/65)
3 C2B PullUps
6 Thrsuters (100/65)
6 C2B Pullups
9 Thrusters (100/65)
9 C2B PullUps
12 Thrusters (100/65)
12 C2B PullUps
15 Thrusters (100/65)
15 C2B PullUps
etc….

Post total reps to Comments

Video courtesy of CrossFit HQ. In 2012, for the release of the WOD former Games Champions, Jason Khalipa and Kristan Clever demo’d the WOD.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps.

2015-01-26

pic courtesy of AZ Central Sports

Big thank you to the NFL for bringing the Pro Bowl teams to Luke AFB for their practice last Thursday. Looking forward to a great week of fun with the Super Bowl hitting next Sunday!

A good amount of the Olympic Lifting and Strength potions will be based off of weight used last week. Please look in your journals to know what weight to use.

Olympic Lifting:

Low Hang Snatch (below knee)
1. 5×2 @ 80% of 2RM

Post weight used to Comments

Strength:

Snatch Pull
1. 5×2 @ 90% of 1RM

Post weight used to Comments

Video courtesy of Catalyst Athletics. To do these successful, set up for your normal snatch, go through the first and second pulls. Don’t rush through. Move as you would for a regular snatch. When hitting the top of the second pull, achieve triple extension and shrug up HARD, but don;t camp out at the top. Just like in normal snatch, you want to hit this high point fast and then quickly drop (with these, instead of dropping under the bar, you are dropping back to your start).

WOD:

30-20-10

Row (Cals)
Alternating KB Snatch (53/35)
GHD Sit Up

Post time to Comments

Metabolic Conditioning 1:

One 6″ target burpee every 10 seconds for 5 minutes

Strength:

A) Back Racked Lunge -3×20 Steps As Heavy As Possible B) Chest2Bar Pullups -3×10 as fast as possible

WOD:

“Kyle”

3 rounds (one for his wife and two for his children left behind)

40 KB Swings 70/53

40 Box Jumps 24″/20″

40 Thrusters 65/45

40 Elevated Push-ups (feet on 24″ box)

Olympic Lifting:

Power Snatch 1. 3×1 Heavy but not maximal max (shoot for 85-90% of 1RM) 2. EMOM for 5 minutes: 5 Power Snatches @ 70% of weight used in part 1

Skill:

Handstand Walk – 3 attempts max distance

Video courtesy of GymnasticsWOD

WOD:

Open Flashback 11.1

(which is also 14.1)

10 Min AMRAP 30 Double Unders 15 Power Snatch (75/55)

Olympic Lifting:

Clean and Split Jerk 5×3 Heavy but not max max (shoot for 75-80% of 1RM) These do not have to be touch and go. You can drop after the jerk. Re-grip immediately though.

Strength:

A) Clean Pull -4×4 @ 90% B) Front Squats -4×2 As Heavy As Possible

WOD:

For Time*:

Olympic Lifting:

Power Clean and Push Jerk 1. 3×1 Heavy but not maximal (shoot for 80-90% of 1RM) 2. EMOM for 5 minutes: 5 Power Clean and Push Jerks @ 70% of weight used in part 1

Skill:

Pistol practice

Video courtesy of GymnasticsWOD

WOD:

Tabata:(8 rounds 20 second work:10 sec rest) Row(cals) Double Unders Ring Dips

Olympic Lifting:

Snatch 3×3 – Heavy but not max (shoot for 80-85% of 1RM)

Strength:

A) Snatch Pull -4×4 @ 85% of Snatch 1RM B) Pause Back Squat* -4×3 As Heavy As Possible *Only pause on the 1st rep of each set (3 sec hold at the bottom), complete the 2nd and 3rd with no pause at top or bottom

WOD:

Shuttle Sprints 5 rounds of: 30 feet down and back + 60 feet down and back

Olympic Lifting:

Snatch 5×1 @ 80% of 1RM

Clean and Jerk 5×1 @ 80% of 1RM

Strength:

Pause Front Squat 4×3 @ 80% of 1RM

WOD:

With a Partner (30-min cap)

Coach D getting to meet the coach of the National Champion Ohio State Buckeyes, Urban Meyer. Thank you PGA for allowing Luke and DM airmen participate in the “Birdies for the Brave” program at the Waste Management Pro Am at TPC Scottsdale.

Olympic Lifting:

4×3 Touch n’ Go Power Snatch 4×3 Touch n’ Go Power Clean and Push Jerk

Strength:

Bench Press A) 5×3 @ 80%

WOD:

Death by Double unders x 5*

Olympic Lifting:

Push Jerk 4×3 @ 80% of3RM

Strength:

Back Squat A) 4×3 @ 80% of 3RM

WOD:

Complete 4 Rounds of the Following:

Olympic Lifting:

2-Position Clean+1 Jerk – Go from Low Hang (below knee) and then Hang (above knee) 5×2 @ 80% of 2RM

Strength:

Snatch Balance 5×2 80% 2RM

WOD:

Open Flashback:

A good amount of the Olympic Lifting and Strength potions will be based off of weight used last week. Please look in your journals to know what weight to use.

Olympic Lifting:

Low Hang Snatch (below knee) 1. 5×2 @ 80% of 2RM

Strength:

Snatch Pull 1. 5×2 @ 90% of 1RM

WOD:

30-20-10

A) Back Racked Lunge
-3×20 Steps As Heavy As Possible
B) Chest2Bar Pullups
-3×10 as fast as possible

Power Snatch
1. 3×1 Heavy but not maximal max (shoot for 85-90% of 1RM)
2. EMOM for 5 minutes:
5 Power Snatches @ 70% of weight used in part 1

Open Flashback
11.1

10 Min AMRAP
30 Double Unders
15 Power Snatch (75/55)

Clean and Split Jerk
5×3 Heavy but not max max (shoot for 75-80% of 1RM)
These do not have to be touch and go. You can drop after the jerk. Re-grip immediately though.

A) Clean Pull
-4×4 @ 90%
B) Front Squats
-4×2 As Heavy As Possible

Power Clean and Push Jerk
1. 3×1 Heavy but not maximal (shoot for 80-90% of 1RM)
2. EMOM for 5 minutes:
5 Power Clean and Push Jerks @ 70% of weight used in part 1

Tabata:(8 rounds 20 second work:10 sec rest)

Row(cals)
Double Unders
Ring Dips

Snatch
3×3 – Heavy but not max (shoot for 80-85% of 1RM)

A) Snatch Pull
-4×4 @ 85% of Snatch 1RM
B) Pause Back Squat*
-4×3 As Heavy As Possible
*Only pause on the 1st rep of each set (3 sec hold at the bottom), complete the 2nd and 3rd with no pause at top or bottom

Shuttle Sprints
5 rounds of:
30 feet down and back + 60 feet down and back

Snatch
5×1 @ 80% of 1RM

Clean and Jerk
5×1 @ 80% of 1RM

Pause Front Squat
4×3 @ 80% of 1RM

4×3 Touch n’ Go Power Snatch
4×3 Touch n’ Go Power Clean and Push Jerk

Bench Press
A) 5×3 @ 80%

Push Jerk
4×3 @ 80% of3RM

Back Squat
A) 4×3 @ 80% of 3RM

2-Position Clean+1 Jerk – Go from Low Hang (below knee) and then Hang (above knee)
5×2 @ 80% of 2RM

Snatch Balance
5×2 80% 2RM

Low Hang Snatch (below knee)
1. 5×2 @ 80% of 2RM

Snatch Pull
1. 5×2 @ 90% of 1RM