7 am Competitor Class
9am CrossFit Class
Thinking about dipping your toes in the water for the Comp class….? Do it! Last week was our first class and our WOD was:
30 Cleans (135/95) 15 Strict HSPU. 15 Strict Pull Ups.
20 Cleans (155/105) 15 Strict HPSU. 15 Strict Pull Ups.
10 Cleans (185/125) 15 Strict HPSU. 15 Strict Pull Ups.
Rest 5 Min
12 Min EMOM
Min 1 – 50 DU
Min 2 – 12 Pistols
Min 3 – 15 C2B Pull Ups
“LOLA”
5 Rounds
30 Double Unders
20 Knees To Elbows
10 HSPU
The “Lola” benchmark WOD is not technically one of CrossFit’s classic “Girls” workouts. A CrossFit Forum member, Ryan Atkins, suggested in an August 11, 2005 forum post addressed to “Dave” (presumably Dave Castro, future director of the CrossFit Games), that this workout and four others be added to the official list of girls WODs.
LOLA……Lo-Lo-Lo-Lo….LOLA…..
Expect the latter rounds of knees to elbows to get a little more difficult. Lots of grip work on this one so a good strategy might be to break the knees to elbows even in the early rounds. Consider the same strategy for the HSPU as the hips and core are going to be taxed as you move through this.
Conditioning:
8 Rounds
6 Dead Lift (115/85)
8 Hang Power Clean
7 Shoulder to Overhead
1 Overhead Squat
Strength:
Wendler Front Squat
Conclude with 2×20 Front squat at 50%
“Happy Birthday Steve Workout”
800 Meter Run
then…
2 Rounds for Time
19 Chest to Bar Pull-Ups
71 Sit-Ups
47 KB Swings (53/35)
We are doing this WOD a day BEFORE his Birthday since we have an awesome named girl WOD on tap for tomorrow. Wish the young man a happy birthday when you see him on Friday! Thanks for all you do for all of us at the gym Steve!
Conditioning:
5 rounds
50 meter sled push
100 meter sprint
50 meter sled push
rest 2 minutes between each round
* Push sled to the 100 meter marker, sprint to the 200 meter marker without the sled, then push sled back to the starting point near garage opening. Weight on sled is up to you, but shoot for close to body weight.
In 12 Minutes Complete:
1000 Meter Row
Ascending Reps x 3
Wall Ball (20/14)
Burpee Box Jump Over (24″/20″)
This workout will start with a 1000 meter row. After the 1000 meter row is completed you will begin with wall balls starting at 3 reps moving to burpee box jump overs for 3 reps. The next round you will start at 6 reps and increase by 3 reps each round for the remaining time.
5 Rounds For Time
10 Power Clean & Jerk (95/65)(155/105)
10 Front Squat (95/65)(155/105)
200 Meter Run
Looking to do some barbell cycling work today with this 5 rounder. For those that have done the WOD “DT” in the past, think about this one in a similar way. You COULD do 9 C&J, drop the bar, do one C&J, and go directly into the front squats if you are looking to break this up. The weight for the barbell today should be a weight you could do at least the first two rounds unbroken if fresh. Pushing pace on the runs might have an effect on your ability to hold on to the barbell. Big rest breaks during the barbell work on this one will really add up in terms of your total time to complete. Use the runs as a bit of a recovery so you are ready to pick up that barbell when you get in the door!
Conditioning:
100 Cals on Assault Bike For Time
ON EACH MINUTE PERFORM 10 PUSH-UPS.
Strength:
Wendler 3’s – Deadlifts
3×3
2×20
Complete For Time
10 Rounds
3 Snatch (95/65)(155/105)
3 Ring Row/3 Ring Dip: 3 Ring Muscle Ups
25 Minute Time Cap
The weight for the snatch today should be in the mid range in terms of how heavy you should go. The weight should be something you can get for three reps even in the later rounds. With a low number of reps for each movement, transition times will be key here. Our system will be taxed from using similar muscle groups for the snatch and gymnastics movements, so really work to stay efficient on the snatch (think big pull and quick under the bar).
For today, three ring rows and three ring dips will equal 3 muscle ups.
