Comment

WOD 4/1/17

Session #1

Warm-up

Coaches Choice

Metcon

In Teams of 2:

CrossFit Games Open 15.5 (Time)

For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Comment

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WOD 3/31/17

Session #1

Weightlifting

Metcon (Weight)

Both Athletes will share 15 minutes to establish a 1 RM Back Squat

Back Squat ( 1 RM)

Both Athletes will share 15 minutes to establish a 1 RM

Metcon

Metcon (Time)

In Teams of 2:
20 min time cap

100 DU (50 each)
50 HSPU while partner holds Handstand
50 T2B while partner hangs from bar
50 S2OH 115#/85# while partner holds plate OH 35#/25#
50 Front Rack Lunges 115#/85#
(25 each and athlete 1 must complete all 25 before athlete 2 begins)

*300 SU

Rx+
155#/105#

**If you scale to Pike HSPU the Pike Hold or HS hold still must be completed
***If you are uncomfortable with being upside down hold the top of a push up position
****If you scale T2B to T2Rig you will still complete the hang unless injury doesn't permit it, then ask the coach for a substitute.

Comment

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WOD 3/30/17

Session #1

Metcon

Metcon (Time)

In Teams of 2 or 3

Row 3k
While Athlete 1 rows
Athlete 2
Works through 2000' of:
Farmers Carries 70#/53#

Pick a weight that is challenging

Rx+
Towel Farmers Carries

**If you use a 3rd athlete they will hold a plank : )

Comment

Comment

WOD 3/29/17

Session #1

Weightlifting

Metcon (Weight)

In Teams of 2

5 AMRAP
Deadlifts 155#/105#

Rx+
185#/125#

Reps can be broken up however athletes would like.

Metcon (AMRAP - Reps)

At the 5 minute mark

5 AMRAP
Bar Facing Burpees

Metcon

Metcon (Time)

In Teams of 2:
20 min time cap

Complete for time
2 mile run in 200m intervals
while also completing
AMRAP
30 Lunges @ BW
30 S2OH 115#/85
30 Front Squats 115#/85#
30 Power Cleans 115#/85#

Rx+
135#/95#

Partner 1 will begin the run while partner 2 starts on the AMRAP.  As partner 1 comes in from the run, partners will switch and continue this way till the 2 miles is complete.
1 person runs while 1 person works

Metcon (AMRAP - Rounds and Reps)

AMRAP as long as 2 miles take
30 Lunges @ BW
30 S2OH 115#/85
30 Front Squats 115#/85#
30 Power Cleans 115#/85#

Rx+
135#/95#

Comment

Comment

WOD 3/28/17

Session #1

Weightlifting

Metcon (Weight)

In Teams of 2

7 min time cap
Find a 3 RM Push Press

Athletes MUST share a bar

Push Press (3RM)

7 min for each team to establish a 3 RM

Metcon

Metcon (Time)

In Teams of 2
30 min cap

Complete in Alternating Rounds
20 Total Rounds of:

10 Burpee Box Jump Overs 24"/20"
10 Pull Ups
10 KB Swings 53#/35#

Rx+
5 Bar MU
KB 70#/53#

Comment

Comment

WOD 3/27/17

Session #1

Weightlifting

Metcon (AMRAP - Reps)

In Teams of 2

3 AMRAP
ME T2B

Metcon (Weight)

At the 3 min mark you have till the 7 min mark to establish a 1RM Clean each.

*Put combined weight for score

Clean (1RM)

At the 3 min mark you have till the 7 min mark to establish a 1RM Clean each.

Metcon

Metcon (AMRAP - Rounds and Reps)

In Teams of 2

15 AMRAP

60 Push Ups
45 SDLHP 95#/65#
30 Wallballs 20#/14#

Rx+
HSPU
115#/85#
30#/20#

Comment

Comment

WOD 3/25/17

Session #1

Metcon

Ring who's Row??? (Time)

In teams of 2
for time :

60 Wallballs 20#/14#
70 DB Snatch 55#/35#
80 Box Jumps
90 Burpees
100 Deficit Ring Rows
90 Burpees
80 Box Jumps
70 DB Snatch 55#/35#
60 Wallballs 20#/14#

CrossFit Games Open 17.5 (Time)

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders

*40 minute time cap

Comment

Comment

WOD 3/24/17

Session #1

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders

*40 minute time cap

Comment

Comment

WOD 3/23/17

Session #1

Warm-up

Coaches Choice

Metcon

Metcon (AMRAP - Rounds and Reps)

4 Rounds of 90 sec on / 30 sec off

30 sec Plank
30 sec Superman Hold
30 sec Russian Twist with slam ball

Metcon (AMRAP - Rounds and Reps)

10 AMRAP

50' Inch Worm
30 sec Wall Sit
200m Row
10 Med Ball Cleans

Comment

Comment

WOD 3/22/17

Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (AMRAP - Reps)

15 EMOM

1 - 20 DB Snatches 50#/35#
2 - 40 DU
3 - 8 Strict Pull Ups

50 SU

Rx+
1 - 65#-75# / 45#-60#
2 - 40 Unbroken DU
3 - 8 Strict C2B

Metcon

Metcon (3 Rounds for reps)

3 Attempts at each of the following

Max Effort DU
Max Effort Vertical Jump
1 Attempt
Max Effort 400m Run

Rest 2-3 minutes between attempts.

Double-Unders 

400m Run (Time)

Max Effort 400m Run

 

Comment

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WOD 3/21/17

Session #1

Warm-up

Coaches Choice!

Weightlifting

Back Squat (6 sets every 60 sec)

Set 1 @0:00 - 2 Reps
Set 2 @1:00 - 2 Reps
Set 3 @2:00 - 2 Reps
Set 4 @3:00 - 2 Reps
Set 5 @4:00 - 2 Reps
Set 6 @5:00 - 2 Reps

Start at 70%+ and build over the 6 sets

Metcon

Metcon (Time)

For Time
12 min cap

27-21-15-9
Thrusters 95#/65#
T2B

Rx+
115#/85#

Comment

Comment

WOD 3/20/17

Session #1

Warm-up

Get in some pulling and pressing as well as some movement demo

EMOM

Metcon (AMRAP - Rounds and Reps)

Death by Barbell

Every minute on the minute until failure

3 Power Cleans
3 Front Squats
3 S2OH
135#/95#

Rx+
185#/135#

This will get nasty in a hurry.  Pick a weight you can get through 5 rounds.  if you make it through 10 rounds then you're doing awesome.

Metcon

Metcon (AMRAP - Rounds and Reps)

10AMRAP

10 Pull Ups
20 Push Ups
30 Air Squats

Be sure to pace yourself and move through at a good pace.  Try and time your push at the end so you've pushed as hard as possible to get the best workout you can.

Comment

Comment

WOD 3/18/17

Session #1

Warm-up

Coaches Choice

Metcon

Metcon (Time)

In Teams of 2
2RFT

50 Back Squats 155#/105#
100 DU
40 Front Squats 135#/95#
100 DU
30 OHS 95#/65#
100 DU

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#

Comment

Comment

WOD 3/17/17

CrossFit Games 17.4

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#

Comment

Comment

WOD 3/16/17

Session #1

Warm-up

Coaches Choice

Metcon

Metcon (AMRAP - Rounds and Reps)

12 EMOM

1 - 20 Hollow Rocks
2 - 20 Superman Pulses
3 - 10 V-Ups
4 - 15 Seated Leg Raises

Metcon (AMRAP - Rounds and Reps)

10 AMRAP

50' Tripods
50' Bearcrawl
10 Squat Therapy
15 Halo Slam Balls

Comment

Comment

WOD 3/15/17

Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (AMRAP - Reps)

15 EMOM

1 - 8 Power Cleans 135#/95#
2 - 10 Front Rack Lunges
3 - 12 Push Ups

Rx+
1 - 155#105#
2 - 10 Front Rack Lunges
3 - 8 HSPU

Metcon

Metcon (3 Rounds for reps)

3 Attempts at each of the following

Max Effort C2B/Pull Ups/Ring Rows
Max Effort Seated Box Jump
1 Attempt
Max Effort 500m Row

Rest 2-3 minutes between attempts.

Comment

Comment

WOD 3/14/17

Warm-up

Coaches Choice!

Weightlifting

Split Jerk (8 sets every 90 sec)

Set 1 @0:00 - 3 Reps
Set 2 @1:30 - 3 Reps
Set 3 @3:00 - 2 Reps
Set 4 @4:30 - 2 Reps
Set 5 @6:00 - 2 Reps
Set 6 @7:30 - 1 Rep
Set 7 @9:00 - 1 Rep
Set 8 @10:30 - 1 Rep

Metcon

Metcon (Time)

For Time
15 min cap

18-15-12-9-6-3
Push Press 115#/85#
SDLHP 115#/85#
Bar Facing Burpees

Rx+
135#/95#

Comment

Comment

WOD 3/13/17

Session #1

Warm-up

Get in some pulling and pressing as well as some movement demo

Skill Development

Metcon (AMRAP - Reps)

15 EMOM

1 - 5 Strict HSPU / 8 Kipping HSPU / 5 Pike HSPU / 8 Regular Push Ups

2 - 50 DU / 30 DU / 50 SU

3 - 5 Strict C2B / 5 Strict Pull Ups / 5 HARD Ring Rows

Everyone will have to break up and start at different stations.  The point is to work some skill work and push a movement you're not as good at.

You are NOT doing each variation.  Pick one that will challenge you for each station and stay with it.

Metcon

Metcon (AMRAP - Rounds and Reps)

10AMRAP

10 Deadlifts 225#/155#
15 Wallballs
20 Box Jumps 24"/20"

Rx+
DL 275#/185#

Be sure to pace yourself and move through at a good pace.  Try and time your push at the end so you've pushed as hard as possible to get the best workout you can.

Comment

Comment

WOD 3/11/17

Partner WOD

Warm-up

Mobility

Work on your Mobility
Examples:
-Banded stretches
-Foam roller
-Lacrosse ball
-Static stretching

Take 10 mins to stretch out and mobilize anything you need tO.

Metcon

Metcon (Time)

Teams of 2
Row 50 k/cal
36-24-12
 Box Jump overs (24"/20")
 Burpees
*Partner in Squat position

Row 50 k/cal
72-48-24
Wall Ball (20#/14#)
Du
*Partner in plank position.

Row 50 k/cal
36-24-12
Sit ups
Push ups
* Partner in top of push up position.

Rx+
Box Jump Over (30"/24")
WB (30#/20#)
HSPU
*Partner in HS hold on wall.

Comment

Comment

WOD 3/10/17

CrossFit Games 17.3

CrossFit Games Open 17.3 (AMRAP - Reps)

Prior to 8:00, complete:
 3 rounds of:
 6 chest-to-bar pull-ups
 6 squat snatches (95# / 65#)
 Then, 3 rounds of:
 7 chest-to-bar pull-ups
 5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
 8 chest-to-bar pull-ups
 4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
 9 chest-to-bar pull-ups
 3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
 10 chest-to-bar pull-ups
 2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
 11 chest-to-bar pull-ups
 1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP - Reps)

Prior to 8:00, complete:
 3 rounds of:
 6 jumping chin-over-bar pull-ups
 6 squat snatches (45# / 35#)
 Then, 3 rounds of:
 7 jumping chin-over-bar pull-ups
 5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
 8 jumping chin-over-bar pull-ups
 4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
 9 jumping chin-over-bar pull-ups
 3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
 10 jumping chin-over-bar pull-ups
 2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
 11 jumping chin-over-bar pull-ups
 1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ (AMRAP - Reps)

Prior to 8:00, complete:
 3 rounds of:
 6 chin-over-bar pull-ups
 6 squat snatches (75# / 45#)
 Then, 3 rounds of:
 7 chin-over-bar pull-ups
 5 squat snatches (105# / 75#)

*Prior to 12:00, complete 3 rounds of:
 8 chin-over-bar pull-ups
 4 squat snatches (135# /95#)

*Prior to 16:00, complete 3 rounds of:
 9 chin-over-bar pull-ups
 3 squat snatches (155# / 115#)

*Prior to 20:00, complete 3 rounds of:
 10 chin-over-bar pull-ups
 2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:
 11 chin-over-bar pull-ups
 1 squat snatch (205# / 155#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

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