7/9/2018
Happy Birthday Coach Joe!
Conditioning:
3 x 800 m run
rest 3 minutes between rounds
20 min emom
1st minute – 10 back squat (155/105)
2nd minute – 8 burpee over bar
Blog
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07/09/2018
Complete For Time
3 Rounds
10 Deadlift (155/105)(225/155)
10 Hand Release Push Ups/HSPU
20 Air Squat
Rest 3 Minutes
3 Rounds
10 Deadlift (185/125)(275/185)
10 Hand Release Push Ups/HSPU
20 Air Squat
Score for today will be the total time (including rest break) that it takes to complete these six sprint rounds. The weight for your deadlifts should be a weight you can cycle through all 10 reps unbroken (if fresh) in each of the rounds. Tough transitions between movements today, but try to keep the rest breaks to a minimum as we go from movement to movement.
Focus on full extension as these are movements that lend themselves to not completing full range of motion at the top when we are pushing pace. Remember, the last inch of the movement is where we gain the most from each rep.
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07/07/2018
7:00am Competitors Class
9:00am CrossFit Class
Last weeks 970 Compete WOD was:
400 Meter Run
20 Burpees
400 Meter Run
19 Burpees
400 Meter Run
18 Burpees
Etc….
Weight Vest Optional
60 Minute Time Cap
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07/06/2018
“AMANDA”
Complete For Time
9-7-5
Ring Muscle Ups
Snatch (135/95)
Rest 3 Minutes
300 Double Unders For Time (400 Single Unders) Every minute, 2 Power Snatch with your Amanda WOD weight.
10 Minute Time Cap on the Double Unders.
Scaling Options:
Option 1
9-7-5
Bar Muscle Ups
Snatch (135/95)
Option 2
15-13-11
Chest To Bar Pull Ups
Snatch (95/65)
Option 3
15-13-11
Pull Ups
Snatch (95/65)
For today, we are going with 3 Options to the RX Amanda WOD. This is a benchmark WOD that we will see again down the road, so this is something we want you to complete at the level you are today with these movements. When we do this one again, we will want you to do it the same way you do it today so we have a way to track your progress.
This WOD is meant to be a sprint, so pick movements and weights you can do at high intensity. You should be thinking about a weight you can do the set of 9 and 7 in two sets, and the set of 5 unbroken if fresh. Gymnastics movements should also be done in three sets max on the set of 9 and 7 and two sets for the round of 5 for the MU variations. Band as necessary to accomplish the same breaks on the C2B and Pull ups.
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7/6/2018
Conditioning:
3 Rounds For Time
12 burpee box overs
20 cal row
25 air squats
*if you have a weight vest wear it.
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07/05/2018
Complete For Time
1000 Meter Row
18-15-12-9-6-3
Front Squat (95/65)
Push Press (95/65)
Box Jumps (24″/20″)
800 Meter Run
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07/04/2018
Happy 4th of July!
“Severin”
50 Strict Pull Ups
100 Hand Release Push Ups
5K Run
With a vest if you have one.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.
Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.
The “Severin” Hero WOD was first posted on crossfit.com as the workout of the day for September 5, 2010.
Mods for this WOD today will be banded strict pull ups, and band assisted push ups. The 5K we are running today is not a full 5K. It is close to it at just under 3 miles. There will be a short break at the midway point of the run.
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07/03/2018
Strength:
Wendler Back Squats
Conditioning:
20 Minute EMOM
1st Minute: 15 box jumps (24/20)
2nd Minute: 100 meter farmer carry (70/53)
3rd Minute: 12 goblet squats (70/53)
4th Minute: 8 alternating single arm DB presses each arm (50/35)
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07/03/2018
REMINDER: Gym will be open for an 8:00am WOD on Wednesday July 4th. If you have a weight vest, bring it.
15 Minute AMRAP
200 Meter Run
2 Rope Climbs
11 Burpees
12 KB Snatch (53/35)(70/53)
Rest 1 Minute Between Rounds
The name of the game today is to sprint the rounds within this AMRAP. Each round ends with a 1 minute rest break, so earn your rest today. The 2ooM run should be at about 75-85% of your speed with a jump up to the rope as soon as you get in. This one is going to elevate the heart rate in a hurry. The KB Snatch will be 6 on each arm. And yes, its 11 burpees!