1. 01/21/2019

    Complete For Time

    21-15-9

    Shoulder To Overhead (95/65)(135/95)

    Box Jumps (24″/20″)

    For your shoulder to overhead, pick a weight that if fresh you could complete a minimum of 15 unbroken reps.  This should be a sprint WOD where you use the box jumps to help the shoulders recover from the pressing.   Rest breaks should be minimal on this one so consider using transitions as your rest.  If you need to rest on the box jumps, take your recovery breath on top of the box.  You will take shorter rest breaks on top of the box than you will standing on the floor.   Keeping intensity high today is the goal so pick loads and heights that will allow that.

  2. 01/19/2019

    *Reminder: Competitors Class is at 8 am

    0-10 Minutes

    2-4-6-8-10…etc

    DB Snatch (50/35)

    Deficit HSPU (4″/2″)

    Rest 5 Min

    15-30 Minutes

    15 min AMRAP

    25 Cal Row

    25 Foot HS Walk

    25 Foot DB Walking Lunge (50/35)

    Rest 5 Minutes

    21-15-9

    Goblet Squats (70/53)

    KB Swings (70/53)

     

     

     

     

     

     

     

     

  3. 01/18/2019

    CrossFit Games Open WOD 15.1 & 15.1A

    With a 15 Minute Clock

    9 Minute AMRAP
    15 toes-to-bars
    10 deadlifts (115 / 75 lb.)
    5 snatches (115 / 75 lb.)

    WORKOUT 15.1a

    1-rep-max clean and jerk
    6-minute time cap

    WOD 15.1 will start with the clock set at 15 Minutes.  You will have 9 minutes to complete as many rounds and reps as possible of the T2B, Deadlift, and Snatches.  Once the 9 Minutes are up, you will have 6 minutes to establish a 1 rep max clean & jerk.  (can be a squat clean or power clean).

    Be thinking about this one in terms of how many lifts you can get in 6 minutes.  Realistic goal is 3-4, so you will need to start with a weight close (about 85%) to what your estimated 1 reps max is.  For those that have done this WOD, you will recall your grip was shot after the AMRAP.  But…despite that, we had a lot of PR’s on the C&J.

    Workout 15.1 Variations

    Scaled ALL MEN AND WOMEN UNDER AGE 55
    15 hanging knee raises
    10 deadlifts (85 / 55 lb.)
    5 snatches* (85 / 55 lb.)
    *ground-to-overhead allowed

    Masters
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Masters Scaled
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 sit-ups
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Teens Scaled
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Workout 15.1a
    (All Divisions)
    1-rep-max clean and jerk
    6-minute time cap

  4. 01/17/2019

    4 Minute AMRAP

    10 Front Squats (75/55)

    8 Pull Ups

    Rest 3 Minutes

    4 Minute AMRAP

    8 Front Squats (95/65)

    6 Chest To Bar

    Rest 5 Minutes

    Front Squat Cycle

    Red Track (all percents are based off of 90% of your 1RM)

    Set 1=70% x 3

    Set 2=80% x 3

    Set 3=90% x 3+

    Blue Track

    3×8 @ 60% of 1RM

    2×20 @ 50% of 90% of your 1RM

    For our 4 Minute AMRAPS, think of these as being somewhat like FRAN in terms the lung and grip burn as well as muscle fatigue.  Our goal here is to push as much volume as possible in a short time frame so we want fast transitions and quick rest breaks.  You can do anything for 4 minutes….

    If you missed the first week of our squat program, please see below for your numbers to start from today.

    For those that want to work at heavier load:  We will call this the Red Track

    Estimate your 1 Rep Max and use 90% of that number to calculate your loads.  (Example: 300# Back Squat x .90 =270) Use 270 as your basis to calculate the working set percentages.

    First set is 5 reps at 65%

    Second set is 5 reps at 75%

    Third set is 5+ reps at 85% (the “+” means shoot for as many reps over 5 as you can get)

    For those that want to work lighter load with a bit more volume:  We will call this the Blue Track

    Using 55% of your 1 Rep Max

    3 set of 10

    Then

    2 x 20 at 50% of 90% of your Estimated 1 Rep Max

     

  5. 01/16/2019

    Complete For Time:

    30 OHS (75/55)

    50/75 Double Unders

    20 OHS (95/65)

    50/75 Double Unders

    15 OHS (115/75)

    50/75 Double Unders

    10 OHS (135/95)

    50/75 Double Unders

    For our OHS, we are looking for a weight we can cycle with a maximum of two sets for each.  The first two weights in this should be on the lighter side for you while the third and fourth weights might be a little more challenging.  Consider breaking the double unders from the start if this is a skill you are not proficient at.  This will save a little on your grip which is likely to be taxed on the tail end of this one.

    Quick tip, if you are comfortable in the OHS position, one thing you can consider to save a little on your grip is letting go of your hook grip and go with a thumb over the top grip while you do your OHS.  Letting the bar rest in the palm area will allow for some relief on the forearms.  

     

  6. 01/15/2019

    Complete For Time:

    3 Rounds

    8 HR Push Ups/HSPU/Deficit HSPU (4″/2″)

    10 Lateral Burpees

    12 Box Jumps (24″/20″)

    Rest 5 Minutes

    Back Squat

    Red Track (all percents are based off of 90% of your 1RM)

    Set 1=70% x 3

    Set 2=80% x 3

    Set 3=90% x 3+

    Blue Track

    3×8 @ 60% of 1RM

    2×20 @ 50% of 90% of your 1RM

    Our met-con today will get your hips and ankles ready for your squat work.  This 3 rounder is low in volume so it should be a should be a sprint effort using your transitions for rest breaks.  If you missed the first week of our squat program, please see below for your numbers to start from today.

    For those that want to work at heavier load:  We will call this the Red Track

    Estimate your 1 Rep Max and use 90% of that number to calculate your loads.  (Example: 300# Back Squat x .90 =270) Use 270 as your basis to calculate the working set percentages.

    First set is 5 reps at 65%

    Second set is 5 reps at 75%

    Third set is 5+ reps at 85% (the “+” means shoot for as many reps over 5 as you can get)

    For those that want to work lighter load with a bit more volume:  We will call this the Blue Track

    Using 55% of your 1 Rep Max

    3 set of 10

    Then

    2 x 20 at 50% of 90% of your Estimated 1 Rep Max

     

     

  7. 01/14/2019

    Complete For Time:

    750/500 Meter Row

    1000/750 Meter Row RX+

    Immediately Into

    10 Rounds

    3 Deadlift (225/145)(275/185)

    5 Pull Ups/C2B/Bar MU

    Our WOD today will start with a row.  The Rx distance is 750 for men and 500 for women.  Rx+ is 1000 for the men and 750 for the women.  Once your row is complete you will move to the 10 rounds.  The weight for your deadlifts today should be a little on the heavier side.  Singles are ok, but it would be better to work on cycling the barbell.  This one is going to be very tough on the grip and the hips.  Our intent here with the row is to tax the same muscle groups we are going to use for the barbell and gymnastics work.  So, given this, be efficient on the rower.  Pace here should be at your 500M pace plus 10-15.  (For example, if you pace a 500m row at 1:45/500, you should be thinking 1:55-2:00/500 pace today).

  8. 01/12/2019

    7 AM Competitors Class:

    10 Min EMOM

    10 Squats

    1 Snatch – Build Up As Heavy As Possible

    Rest 3 Minutes

    3 Rounds

    12 Snatch (Power or Full) – 135,155,175

    20 Burpees

    500 Meter Row

    Rest 5 Minutes

    7 Rounds

    15 Hip/Back Ext

    3 Rope Climbs

     

  9. 01/11/2019

    Let’s close out an AWESOME week of work with a little chipper WOD from the 2014 CrossFit Games season.

    CrossFit Open WOD 14.4

    14 Minute AMRAP

    60 Calorie Row

    50 Toes To Bar

    40 Wall Ball (20/14) (Masters Men 55+  is 20# to 9′ target.  Masters Women 10# to a 9′ target)

    30 Power Clean (135/95) (Masters Men 115#.  Masters Women 65#) Also **14-15 Year Old Teens**

    20 Ring Muscle Ups

    The CrossFit Games did not begin a scaled or Age Group divisions for the Worldwide Open until 2015.  So, we have programmed our own SCALED versions of this WOD.  Below are two  SCALED options.

    Option A

    14 Minute AMRAP

    40 Calorie Row

    30 Toes To Bar

    25 Wall Ball (20/14)

    15 Power Cleans (115/75)

    10 Pull Ups

    Option B

    14 Minute AMRAP

    40 Calorie Row

    30 Knee Raises

    25 Wall Ball (16/12)

    15 Power Cleans (95/65)

    10 Ring Rows