12/1/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge
**spend extra on something that feels tight**

BUY IN

20 minutes to find a max 1RM Back Squat

Suggested reps and %:
3 @ 50-60%
3 @ 60-70%
2 @ 70-80%
2 @ 80-90%
1 @ 90-97%
1 @ 101%
1 @ 101%+

OR

If you have less then 2 months lifting - find a heavy triple back squat

SKILL

SETS MUST BE UNBROKEN - or you START OVER!  
  
WOD

4 rounds
20 wall balls
15 ring dips
10 deadlift 185/135
rest 1 min

scale with weights and bands so you can go UB

CASH OUT

N/A

MOBILITY

Everything

RESULTS

11/30/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

MAX OUT WEEK!
The last 11 weeks we have prepared for this. PR TIME!
**no cash out all week, take time on the max lifts and do extra mobility**

WARM UP 

Pass through
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge

**spend extra on something that feels tight**

BUY IN

Every 2 min for 14 minutes
Snatch
*ideal loads each rd: 65, 75, 85, 92.5, 97, 100+, 100+*

or if you have less then 2 months with olympic lifts

EMOTM 14 min
Snatch 1-2 reps
work technique , coach assigned weights

SKILL

Burgener
then
Spend 5 minutes on Coach assigned drill before lifting

WOD 

14min AMRAP
40 DU
30 American KBS 53/35
20 TTB

CASH OUT

N/A

MOBILITY

Everything

RESULTS

11/25/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
DU
Snatch Drops

BUY IN

12 min EMOTM clean
65% x 1 x 4
70% x 1 x 4
75% x 1 x 4

SKILL

Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)

WOD

For Time:
80 Sit Ups
60 Air Squats
30 Ring Rows with feet on box
10 Wall Walks

CASH OUT

Front Squat:
With remaining class time, build to as close to 90% as possible

MOBILITY

everything

RESULTS

11/24/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
DU
Snatch Drops

BUY IN

12 min EMOTM jerk
65% x 1 x 4
70% x 1 x 4
75% x 1 x 4

SKILL

jerk dips
100# over your 1RM jerk
5 total reps

WOD

3rft:
40 DU
20 KBS 70/53
40 Walking Lunge Steps

CASH OUT

3 rds of:
AMRAP AHAP

PP + PJ

MOBILITY

everything

RESULTS

11/23/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

Pass through
Burpees
KB Swings
HRPU
DU
Snatch Drops

BUY IN

12 min EMOTM - Snatch 1 Rep
65% x 1 x 4
70% x 1 x 4
75% x 1 x 4

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

12 Minute AMRAP
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups

CASH OUT

Back Squat
remaining class time:
build to as close to 90% as possible

MOBILITY

Quad Roll

RESULTS

 (Scores shot at an angle to avoid getting hit with a jump rope!)

11/20/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top

BUY IN

15 min EMOTM Clean
73% x 1 x 5
76% x 1 x 5
79% x 1 x 5

SKILL
 
Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)

WOD

5rft
5 Cleans 185/135
10 SHSPU

*12 min time cap, scale so you finish!

CASH OUT

7 min amrap
1 MU / 2 C2B
1 Deadlift 185/135
2 MU / 4 C2b
2 Deadlift
3 MU / 6 C2b
3 Deadlift

And so on up the ladder...

MOBILITY

Everything
RESULTS

11/19/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top

BUY IN

Back Squat
90% x 1
95% x 1

SKILL

Rules of the Game

WOD

Dice game!

"Bobby Big-time Birthday Edition"

Partner 20 min AMRAP
Roll the dice and the number that comes up will correspond with the exercise below. Work will be divided anyway you want. Runs done together.

1 - 11 Pull ups
2 - 20 Sit ups
3 - 20 Burpees
4 - 15 Wall Balls
5 - 51 DU
6 - 200m run

If you roll an even number you will each climb the rope 1 time before you do the assigned exercise. If you roll an odd number you will each do 15 KB swings (53/35) before the assigned exercise!

Score= How many rolls of the dice you get!

CASH OUT

3 Rds AMRAP AHAP
Push Press + Power Jerk

MOBILITY

Everything

RESULTS

11/18/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top

BUY IN

15 min EMOTM jerk
73% x 1 x 5
76% x 1 x 5
79% x 1 x 5

SKILL

Jerk Dips - 5 sets x 2 reps
Up to 100# over 1RM

WOD

12 min AMRAP
8 C2B
10 S2OH 135/95
10 TTB
8 Ring Dips

CASH OUT

3 x 1 min
Weighted plank holds

MOBILITY

Triceps: band overhead/lax smash/cross over stretch...

RESULTS

11/17/2015

ANNOUNCEMENTS 

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top

BUY IN

Front Squat
90% x 1
95% x 1

SKILL

Holding the front rack. Get that air in!! Dont choke yourself...

WOD 

3rft:
435m Run
12 Alt Front Rack Reverse Lunges 115/75
16 Box Jumps 24/20


CASH OUT

5min AMRAP
20 KB Swing 70/53
20 DU

MOBILITY

Couch Stretch + BB Quad Smash

RESULTS

11/16/2015

ANNOUNCEMENTS 

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top

BUY IN

15 min EMOTM - Snatch 1 Rep
73% x 1 x 5
76% x 1 x 5
79% x 1 x 5

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

21-18-15-12-9
SDHP 115/75
Burpees

CASH OUT

3 sets for MAX reps
Strict Pull Ups
*use a band that lets you get 8+ reps with perfect form

rest 1-2 minutes in between sets

MOBILITY

hamstring BB smash

RESULTS

  

11/13/2015

ANNOUNCEMENTS

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

15 min EMOTM - clean 1 Rep
70% x 1 x 5
73% x 1 x 5
76% x 1 x 5

SKILL

Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)

WOD

8 min AMRAP
12 S2OH 155/105
6 MU

CASH OUT

Good morning
5 x 3 (@ 20% of back squat)

MOBILITY

lacrosse ball hamstring

RESULTS

11/12/2015

ANNOUNCEMENTS

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

Back Squat
90% x 1
95% x 1

SKILL

Fast Transition
"It's all in your set up"

Lay out that jump rope between exercises, don't just throw it in a pile

WOD

For Time:
30 DU
15 TTB
30 DU
20 Power Cleans 135/95
30 DU
15 Ring Dips
30 DU

CASH OUT

3 rds
AMRAP AHAP
strict press + push press

Find a weight you can strict press 8+ reps, Once you fail go immediately into Push Press until failure.

Rest as needed

MOBILITY

Sleeper stretch

RESULTS

11/11/2015 - WOD with Warriors

ANNOUNCEMENTS

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

15 min EMOTM - Jerk 1 Rep
70% x 1 x 5
73% x 1 x 5
76% x 1 x 5

SKILL

Jerk Dips
Work to 100# over 1RM Jerk
5 total reps

WOD

"Armistice"

9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

More info:
http://www.teamrwb.org/get-involved/wodwithwarriors

CASH OUT


N/A

MOBILITY

Everything

RESULTS

 

11/10/2015

ANNOUNCEMENTS

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

Front Squat
90% x 1
95% x 1

SKILL

Deadlift Form - these should not hurt your back

WOD

4 RFT
7 Deadlifts 245/165
15 Wall balls 20/14
7 strict HSPU

CASH OUT
4 rds
6-10 ring rows
30 second hollow rock

MOBILITY

triceps BB smash

RESULTS 

11/9/2015

ANNOUNCEMENTS 

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

Pass throughBurpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

15 min EMOTM - Snatch 1 Rep
70% x 1 x 5
73% x 1 x 5
76% x 1 x 5

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

12min AMRAP

9 Power Snatch 115/75
12 C2B
15 Burpee BJO 24/20

CASH OUT

*if time allows
sprint 435/run 500m
2-4x

MOBILITY

couch stretch

RESULTS 

11/5/2015

ANNOUNCEMENTS
11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP
Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

Get loose while warming up squats

BUY IN

Back Squat 
80% x 4
80% x 4
 
SKILL

Don't stop - keep moving

WOD

3 RFT
800m run
6 deadlift 225/155

CASH OUT

3 x 8
strict pull ups
strict press @ 50-60%

MOBILITY

Hamstring stretch with strap

RESULTS

11/4/2015

ANNOUNCEMENTS
11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)

1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

15 min EMOTM - Jerk 1 Rep
70% x 5
72% x 5
74% x 5

SKILL

Jerk Dips
5 reps to work to 100# over max jerk

WOD

20-16-12-8-4
G2OH 155/115
Burpees

CASH OUT

6 min AMRAP
30 DU
15 push ups

MOBILITY

roll out feets

RESULTS

11/6/2015

ANNOUNCEMENTS
11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP
Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog


BUY IN

15 minute EMOTM clean - 
70% x 5 min
72% x 5 min
74% x 5 min
 
SKILL

Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)

WOD

For Time:
Run 1000m
30 C2B
15 hang cleans 135/95

CASH OUT

With a partner, alternate for 3rds
Row 500m
KB Farmers Carry AHAP (2 KB, Walk down and back across Box)

MOBILITY

forearm on box

RESULTS

11/3/15

ANNOUNCEMENTS 


WARM UP 

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

Just start squatting ASAP!

BUY IN

Front Squat
80% x 2
85% x 2
90% x 2 x 2

SKILL

Finding the proper pace to chip away quickly

WOD 

for time:
50 sit ups
10 HSPU
50 kb swings 70/53
10 HSPU
50 TTB

CASH OUT

5 rds
10 box step up w/ kb
5 kb thrusters

AHAP

MOBILITY

Prone Press Up w/ hold at top (5-10 seconds)

RESULTS

11/2/15

ANNOUNCEMENTS 


WARM UP 

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

15 min EMOTM - Snatch 1 Rep
70% x 5
72% x 5
74% x 5

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

10 min amrap
7 power snatch 75/45
12 wallballs 20/14
17 box jumps 24/20

CASH OUT

3 rds
30 sec handstand hold
15 superman w/ 2 sec hold

MOBILITY

Band hip flexor kneeling

RESULTS