Comment

WOD 3/9/17

Session #1

Warm-up

Coaches Choice

Metcon

Metcon (AMRAP - Rounds and Reps)

20 AMRAP

20 Slam Balls 35#/20#
20 Air Squats w/Hip Circle
15 Hollow Banded Pull Overs
100m Row Hard
200m Row easy

Comment

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WOD 3/8/17

Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (AMRAP - Reps)

15 EMOM

1 - 8 TnG Power Snatch 95#/65#
2 - 30 DU (50 Singles)
3 - 8-10 Bar Facing Burpees

Rx+
1 - 115#/85#
2 - 40 Unbroken DU
3 - 10 - 12 Bar Facing Burpees

Metcon

Metcon (3 Rounds for reps)

3 Attempts at each of the following

Max Effort T2B/K2C
Max Effort HSPU/Push Ups
Max Effort Broad Jump

Rest 2-3 minutes between attempts.

Comment

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WOD 3/7/17

Session #1

Warm-up

Coaches Choice!

Weightlifting

Clean and Jerk (8 sets every 90 sec (C&J Complex))

1 Full Clean + 1 Hang Clean + 1 Front Squat + 1 S2OH

1@0:00
2@1:30
3@3:00
4@4:30
5@6:00
6@7:30
7@9:00
8@10:30

Metcon

Metcon (Time)

For Time
12 min cap

20-16-12-8-4
Deadlifts 115#/85#
10-8-6-4-2
S2OH 115#/85#

Rx+
155#/105#

This will get nasty in a hurry.  Don't underestimate light deadlifts.

Comment

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WOD 3/6/17

Session #1

Warm-up

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

Skill Development

Metcon (AMRAP - Reps)

18 EMOM

1 - 1 Legless/ 1 Rope Climbs / 5 Modified Rope Climbs

2 - 8 Strict Ring Dips / 5 Ring Dips / 5 Box Dips

3 - 12 Pistols / 10 Pistols to a box / 10 Bulgarian Split Squats

4 - 5 Strict C2B / 5 Strict Pull Ups / 5 HARD Ring Rows

5 - 10 sec Freestanding HS Hold / 30 sec Wall Facing HS / 20 sec Pike Push Up Hold

6 - 15/12 Cal Row

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)

7 AMRAP

10 Power Cleans 135#/95#
20 Push Ups

Rx+
PC 155#/105#
HSPU

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

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WOD 3/4/17

Warm-up

Coaches Choice!

Midline Accessory

Metcon (No Measure)

EMOM 6'
1- 25 Seated Leg Raises
2- 30 Russian w/weight

Metcon

Metcon (2 Rounds for reps)

In teams of 2

5' AMRAP

100 WB (20#/14#)
100 Du
100 Box Jumps (24"/20")
100 SDLHP (95#/65#)
100 Pull Ups
100 Burpees over Barbell

*Rest 1mins

10' AMRAP

100 WB (20#/14#)
100 Du
100 Box Jumps (24"/20")
100 SDLHP (95#/65#)
100 Pull Ups
100 Burpees over Barbell

*Rest 1mins

For Time:

100 WB (20#/14#)
100 Du
100 Box Jumps (24"/20")
100 SDLHP (95#/65#)
100 Pull Ups
100 Burpees over Barbell

Metcon (Time)

100 WB (20#/14#)
100 Du
100 Box Jumps (24"/20")
100 SDLHP (95#/65#)
100 Pull Ups
100 Burpees over Barbell

CrossFit Games Open 17.2 (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 toes-to-bars
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 bar muscle-ups
   8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Extra Conditioning

CrossFit Games Open 17.2 Scaled (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 hanging knee-raises
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 chin-over-bar pull-ups
   8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raisesand chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 toes-to-bars
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 chest-to-bar pull-ups
   8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

Comment

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WOD 3/3/17

CrossFit Games 17.2

CrossFit Games Open 17.2 (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 toes-to-bars
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 bar muscle-ups
   8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 hanging knee-raises
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 chin-over-bar pull-ups
   8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raisesand chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 toes-to-bars
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 chest-to-bar pull-ups
   8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

Comment

Comment

WOD 3/1/17

Session #1

Warm-up

Coaches Choice

Weightlifting

Pause Back Squat (Every 90 sec 3 reps)

This should be a short pause, only 1-2 seconds.  You can build over the sets but stay light.

Go down and pause for 1 sec and then explode up.  The point is to be fast and explosive.  Once you lose that speed you've lost the point of the exercise.  stay light and fast.
*Try and do all the same weight from last week

Metcon

Metcon (Time)

For Time

500m Row
40 KB Swings 53#/35#
30 WallBalls 20#/14#
20 Sit Ups
100 DU
20 Sit Ups
30 WallBalls
40 KB Swings
500m Row

Rx+
KBS - 70#/53#
WB - 30#/20#
HSPU

Try and keep and even pace through out.  The goal is to do everything in as big of sets as possible.  Pushing outside your comfort zone is how you get better and grow as an athlete.

Comment

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WOD 2/28/17

Session #1

Warm-up

Coaches Choice!

Midline Accessory

Metcon (No Measure)

midline warm up

9 EMOM

Min 1 - 20 Seated leg lifts
Min 2 - 25 Superman Pulses
Min 3 - 10 Wallball Hamstring Curls

Weightlifting

Push press + Jerk (Every 90 sec 2 Push Press + 2 Push Jerk)

we will do 6 sets of this S2O complex.  The idea is not reach a ugly daily max but to work on form and efficiency when going over head.
0:00, 1:30, 3:00, 4:30, 6:00, 7:30

Metcon

Metcon (AMRAP - Reps)

2 AMRAP
Power Cleans 75#/55#  Sc 65#/45#

Rest 1 min

1 AMRAP
Burpees

Rest 30 seconds

2 AMRAP
Power Cleans 135#/95# Sc 95#/65#

Rest 1 min

1 AMRAP
Burpees

Rest 30 seconds

2 AMRAP
Power Cleans 165#/115# Sc 115#/85#

Rest 1 min

1 AMRAP
Burpees

This should be at a high intensity with rest built in.  Try and keep moving the entire time.  This is meant to push the limits of you being able to redline.

Comment

Comment

WOD 2/27/17

Session #1

Warm-up

Position stretches/1,2,3 Progressions

1. Starting position stretch 15-30secs (Snatch,Clean)
2. Catching position stretch 15-30 secs (OHS,Front Squat)
*Repeat

1,2,3 Progressions (Snatch,Clean)
1,2,3
1,2,3,4
1,2,3,4,5
Full movement

Weightlifting

Hang Clean (2 reps every 90 sec for 8 sets)

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30

These will be MID HANG CLEANS from above the knee.  Be sure and deadlift the barbell and clear the hips before the first rep.  Set your shoulders back and stay tight throughout the movement.

Metcon

Metcon (3 Rounds for reps)

Running Clock
0:00 - 5:00
5 AMRAP
30 Push Ups
21 OHS 95#/65#

7:00 - 12:00
5 AMRAP
30 T2B
21 G20 95#/65#

15:00 - 20:00
5 AMRAP
30 DU
21 Power Cleans 95#/65#

Rx+
HSPU
Weight - 115#/85#

Be sure to pace yourself and move through at a good pace.  Try and time your first round and hold that pace for the entire AMRAP.  There is built in rest so all of your work should be above 75% effort.

Comment

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WOD 2/25/17

Warm-up

Coaches Choice

Metcon (Time)

In teams of 2
for time :
Row 5K as a Team, Every 500m rotate
1) 25 Pull Ups
2) 25 Push Ups
3) 25 Cleans 115#/85#
4) 25 Wallballs 20#/14#
5) Plank while partner rows their last 500m

Pace yourself and be smart about the weights you use.  Crush it!

Extra Conditioning

This is for those that are doing the open workout for the first time. Good Luck!

CrossFit Games Open 17.1 (Time)

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Comment

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WOD 2/24/17

CrossFit Games 17.1

Session #1

Warm-up

Coaches Choice

Metcon

CrossFit Games Open 17.1 (Time)

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Comment

Comment

WOD 2/23/17

Session #1

Warm-up

Coaches Choice

Metcon

Metcon (Time)

3 RNFT

50 Jumping Jacks
40 Air Squats
30 No Push Up Burpees

Comment

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WOD 2/22/17

Session #1

Warm-up

Coaches Choice

Midline Accessory

Metcon (No Measure)

0:30 sec on / 0:30 sec off
Hanging Straight Leg Raises
Single Leg Hip Bridges (switch Legs each Round)
2 Rounds through

Weightlifting

Pause Back Squat (8 EMOM 2 reps)

This should be a short pause, only 1-2 seconds.  You can build over the sets but stay light.

Go down and pause for 1 sec and then explode up.  The point is to be fast and explosive.  Once you lose that speed you've lost the point of the exercise.  stay light and fast.

Metcon

Metcon (Time)

3 RFT

12 T2B
15 OHS 95#/65#
21 KBS 53#/35#

Rx+
OHS 115#/85#
KBS 70#/53#

Try and control your pace for the first two rounds and then sell out on the last round.  Scale as needed.

If you feel like you're going to rip stop and switch to ring rows.  DON'T RIP

Comment

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WOD 2/21/17

Session #1

Warm-up

Coaches Choice

Weightlifting

Shoulder to Overhead (Every 90 sec for 8 sets)

Move the bar from the front rack position to overhead position.  Movement type may vary between strict press, push press, push jerk, and split jerk

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30

Coming from the ground and go into S2OH.  Goal is to build over the 8 sets

Metcon

Metcon (AMRAP - Rounds and Reps)

10 AMRAP

30 Lunges
20 Burpee Box Overs
10 Wallballs 20#/14#

Be sure to pace yourself and move through at a good pace.  Try and time your first round and hold that pace for the entire AMRAP

Comment

Comment

WOD 2/20/17

Session #1

Warm-up

Coaches Choice!

Midline Accessory

Metcon (No Measure)

midline warm up

4 Rounds
1:30 on / 0:30 off
#1 Seated Leg Raises 0:30 sec
#2 V- Ups 0:30 sec
#3 Russian Twists 0:30 sec
rest 0:30 sec

Each movement flows right into the next movement.  The rest is after a full round.

Weightlifting

Front Squat (Every 90 sec 3 Front Squats )

we will do 6 sets of front squats.  However they will all come from the floor.
0:00, 1:30, 3:00, 4:30, 6:00, 7:30

Metcon

Metcon (AMRAP - Reps)

5 AMRAP
"Cindy"
5 pull ups
10 push ups
15 air squats

Rest 1 min

"Annie"
50-40-30-20-10
DU
Sit Ups

This should be at a high intensity with rest built in.  Try and keep moving the entire 5 mins at a good pace.  Don't RIP.  Scale as needed.

Annie (Time)

50-40-30-20-10  
Double-unders  
Sit-ups

Comment

Comment

WOD 2/18/17

Session #1

Warm-up

Coaches Choice
10' Foam Roll
Posterior Chain Work

Metcon

Metcon (Time)

In Teams of 2
For Time:

27-24-21
Cal Row
DB Snatch 50#/35#
into
21-15-9
Cal Row
DB Thrusters 50#/35#
into
15-12-9
Cal Row
DB Step Ups 50#/35# - 24"/20"
into
21-15-9
Cal Row
DB Thrusters 50#/35#
into
27-24-21
Cal Row
DB Snatch 50#/35#

Comment

Comment

WOD 2/17/17

Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (EMOM)

12 EMOM

1 - 8 Back Squats @70%
2 - 12 Burpees
3 - Rest

Rx+
20 Burpees

Metcon

Metcon (AMRAP - Rounds and Reps)

For Time:
16 min cap

10 Rounds
10 Med Ball Cleans 20#/14#
10 Sit Ups
20 DU

*40 SU

Session #2

Gymnastics

Metcon (AMRAP - Reps)

Pulling

L1
5x8 Modified Rope Climbs

L2
5x5 Rope Pull Ups (each arm) **Heels stay on ground

L3
5x4 Straddle Rope Pull Ups (each arm) **Feet come over ground in swaddle L-Sit

Weightlifting

Bent Over Row (5x5)

Find a heavy 5 RM

Bitch Work

Metcon (Time)

5 RFT

9 Burpees
12 Snatches 115#/85

Comment

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WOD 2/16/17

Session #1

Warm-up

Coaches Choice

Metcon

Metcon (AMRAP - Rounds and Reps)

20 AMRAP
(warm up pace)

100m Row HARD
200m Row Easy
10 Squat Therapy
10 Banded Pull Overs
50' Bear Crawl (no bend in knees)

Comment

Comment

WOD 2/15/17

Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (EMOM)

10 EMOM

Even - 12 - 15 DL 185#/125#
Odd - 10-14 Pull Ups

Rx+
225#/155#
12-15 C2B

**Try to hold the same number of C2B each round as you did last week or increase by 1 rep

Pull-ups (EMOM)

10 EMOM

Even - 12 - 15 DL 185#/125#
Odd - 10-14 Pull Ups

Rx+
225#/155#
12-15 C2B

**Try to hold the same number of C2B each round as you did last week or increase by 1 rep

Chest-To-Bar Pull-ups (EMOM)

10 EMOM

Even - 12 - 15 DL 185#/125#
Odd - 10-14 Pull Ups

Rx+
225#/155#
12-15 C2B

**Try to hold the same number of C2B each round as you did last week or increase by 1 rep

Metcon

Metcon (AMRAP - Rounds and Reps)

7 AMRAP

7 Hang Power Snatch 95#/65#
7 KB Swings
7 OHS 95#/65#

Session #2

Gymnastics

Metcon (3 Rounds for reps)

L1
3xME Push Ups

L2
3xME HSPU

Weightlifting

Weighted Hip Bridges (5x12)

Bitch Work

Metcon (Time)

Core

L1
3 RFT
30 Sit Ups
60 SU

L2
3 RFT
30 Weighted Sit Ups 40#/30#
50 DU

L3
3 RFT
40 GHDSU
80 DU

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