CrossFit WOD 3/14/17

Strength:
Deadlift:
Work up to a 1RM

WOD:
3 RFT:
9 Deadlift (70% of 1RM)
15 Box Jumps (30/24)(24/20)(20)
21 Burpees

Posted in Workout of Day

CrossFit WOD 3/13/17

Strength:
5 min EMOM: (pick a weight)
-1 hang Power Snatch
-1 OHS

Rest 2 min

12 min every other min: (add each set)
-1 Hang Power Snatch
-2 OHS
-1 Power Snatch

WOD:
“JOSH”
21 OHS
42 Pullups 
15 OHS
30 Pullups
9 OHS
18 Pullups

Posted in Workout of Day

CrossFit WOD 3/11/17

WOD:
5 RFT of:
5 HSPU / Inverted Box PU
10 Power Cleans (135/95)(115/75)(95/55)
15 Burpees
20 KB Swings (70/53)(53/44)(44/35)
25 Wall Balls (20/14)(14/12)(12/10)
Rest 3 min btwn rounds

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CrossFit WOD 3/10/17 Open WOD 17.3

6am and Noon classes are scheduled as usual. Remember evening classes will be our Friday Night Lights event, followed by food and drinks at Torched Hop!! Please come join us as it has been a lot of fun. Bring your friends and family!!!

WOD Preparation:
Squat Snatch Warmup:
2×5, 3×3

WOD:
CrossFit Open 17.3 RX

Prior to 8:00, complete:
3 rounds of:
   6 C2B pullups/pullups/jumping pullups
   6 squat snatches, (95/65)(45/35)
-Then-
3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, (135/95)(75/55)
*Prior to 12:00, complete:               3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, (185/135)(95/65)
*Prior to 16:00, complete:
3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, (225/155)(115/75)
*Prior to 20:00, complete:
3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, (245/175)(135/95)
Prior to 24:00, complete:
3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch (265/185)(155/105)

*If all reps are completed in previous round, time cap extends by 4 minutes

**If you are registered for the OPEN three scaled version calls for jumping pullups.

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CrossFit WOD 3/9/17

“Active Recovery” for Friday’s CF Open WOD, 17.3.

Please understand the need for these active recovery WODs… I have no clue what CF Headquarters will be releasing for the next workout for the CF Open. They are released Thurs evening at 8pm and I program them for Friday’s workout. I do not wish to get anyone injured by programming something on Thurs that they just so happen to program for the Open WOD on Friday. This can be redundant and excessive and lead to injury.

Furthermore, if you think you are too good for some good old fashioned cardio, you are wrong. Come get you some!

Warm-up:
Run/Row 400m
3 rounds of:
30 Jumping Jacks
20 Alt Lunges
10 Squats

Mobility:
Knees, ankles, good

WOD:
“Jerry”
For time:
Run 1 mile
Row 2k
Run 1 mile

Posted in Workout of Day

CrossFit WOD 3/8/17

Strength:
Bench Press
Warm-up sets: 1×10, 2×5
Work sets: 5×3 reps

WOD:
For time:
Buy in: 100 Double unders / 300 singles
– then-
3 RFT of:
Run 100m
30 Pushups
Run 100m
30 Situps
Run 100m
30 Squats 
-then-
Cash out: 100 Double unders / 300 singles

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3/7/17

Strength:
Snatch Grip Block Pull Deadlifts
Warmup: 1×10, 2×5
From “Blocks” (45/25)
5×2 reps @ 75% of 1 rep deadlift max
**1xAMRAP conventional deadlift from ground w/ 60%

WOD:
For time:
30 Snatch Grip Deadlifts (135/85)
Run 400m (4th St)
20 Deadlifts (225/155)
Run 600m (5th St)
10 Sumo Deadlifts (315/225)
Run 800m (6th St)

Posted in Workout of Day

CrossFit WOD 3/6/17

Skill:
Handstand Pushup Progression

WOD:
5 rounds for time of:
3 Ring Muscle-ups / 5 C2B / 7 Pullups
6 Handstand Push-ups / Inverted Box
9 Box Jumps (30/24) (24/20) (20/12)
12 Alternating Pistols / 24 Air Squats
25 Double Unders / 75 singles

Posted in Workout of Day

CrossFit WOD 3/4/17

WOD:
“Whitten”
Five rounds for time of:
22 KB swings (70/53)(53/44)(44/35)
22 Box jump (24/20)
Run 400 meters
22 Burpees
22 Wall ball (20/14)(14/12)(12/10)

“Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.”

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CrossFit WOD 3/3/17 17.2

CrossFit Open 17.2 !!!
Remember 6am and 12pm classes are scheduled as usual. Evening classes will be our “Friday Night Lights” CF Open event. It will start at 5pm and go until finished followed by us going to Torched Hop across the street. Everyone that can come please do, bring your friends and family. We had a blast last week and hope to do the same tonight!!!

WOD:
CrossFit Open 17.2 RX
AMRAP in 12 min of:
2 rnds of:
50ft DB Front Rack Walking Lunges (50/35)
16 T2B
8 DB Power Cleans (50/35)
-then-
2 rnds of:
50ft DB Front Rack Walking Lunges (50/35)
16 Bar Muscle-Ups
8 DB Power Cleans (50/35)

17.2 Scaled
AMRAP in 12 min of:
2 rnds of:
50ft DB Front Rack Walking Lunges (35/20)
16 Hanging Knee Raises
8 DB Power Cleans (35/20)
-then-
2 rnds of:
50ft DB Front Rack Walking Lunges (35/20)
16 Chin above bar Pull-ups
8 DB Power Cleans (35/20)

17.2 Scaled for No Pull-ups
AMRAP in 12 min of:
2 rnds of:
50ft DB Front Rack Walking Lunges (20/10)
16 Hanging Knee Raises / Sit-ups 
8 DB Power Cleans (20/10)
-then-
2 rnds of:
50ft DB Front Rack Walking Lunges (20/10)
16 Jumping CHEST 2 BAR Pull-ups 
8 DB Power Cleans (20/10)

Posted in Workout of Day