7/31/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

Many of you say we are the "geriatric/old guy box", well this week we will be performing most of the 2015 CF Games WODs from the Masters Divisions...see how you perform vs the fittest 40+ year olds on earth

WARM UP

Run 435m or Row 500
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

ZOMBIE SQUAT
3 sets x 5 reps @
2 second pause at bottom

SKILL 
 
Cycling Snatch - "touch and go"

WOD

2015 Masters/Teens Event 3
"SQT"
3 RFT:
10 snatches 95/65
200m Sprint

*Time Cap - 10 Min*


CASH OUT

For Time:
Row 2k

MOBILITY

traps/shoulders

7/30/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

Many of you say we are the "geriatric/old guy box", well this week we will be performing most of the 2015 CF Games WODs from the Masters Divisions...see how you perform vs the fittest 40+ year olds on earth

WARM UP

Run 435m or Row 500
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

EMOTM for 8 minutes
Clean x 2 reps
70-90%

SKILL
Hang Power Clean

WOD

2015 Masters/Teens Event 5
"Double Hangers"
3 Rounds for Time:
100 DU
7 Hang Power Clean and Jerk 165/105

*Time Cap - 15 Min*


CASH OUT

2-4 rounds of 6-8 reps
snatch grip RDL @ 50% of max snatch
4 second count down, 2 second count up, 2 second pause at the knee

MOBILITY

triceps

7/29/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

Many of you say we are the "geriatric/old guy box", well this week we will be performing most of the 2015 CF Games WODs from the Masters Divisions...see how you perform vs the fittest 40+ year olds on earth

WARM UP

Run 435m or Row 500
Wall Facing Squat
 Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

Prep for WOD

SKILL

Movement Standards
5 reps of everything

WOD

2015 Masters/Teens Event 4
"Long Chipper"
1,000-meter run(3 short laps)
25 cleans 95/65
25 box jump-overs 24/20
25 chest-to-bar pull-ups
50 wall-ball shots 20/14
25 chest-to-bar pull-ups
25 box jump-overs
25 cleans 95/65

*Time Cap - 30 Min*

CASH OUT

None

MOBILITY

Everything

7/28/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

Many of you say we are the "geriatric/old guy box ", well this week we will be performing most of the 2015 CF Games WODs from the Masters Divisions...see how you perform vs the fittest 40+ year olds on earth

WARM UP

Run 435m or Row 500
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN 
 
EMOTM 8 minutes
Snatch x 2 reps
70-90%

SKILL

Finding a scale:
1 MU = 2 dips + 2 pull up
so Scaled reps would be 18 Dips, 18 Pull ups 9 Snatch...

WOD

2015 CF Games Masters/Teens Event 7
"Amanda"
9-7-5
Muscle Ups
Squat Snatch 135/95

15 min time cap

CASH OUT

Run 335m x 4
Rest as needed

MOBILITY

Hamstrings

7/27/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

Many of you say we are the "geriatric/old guy box ",  well this week we will be performing most of the 2015 CF Games WODs from the Masters Divisions...see how you perform vs the fittest 40+ year olds on earth

WARM UP

Run 435m or Row 500
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

Back Squat
2-3 sets x 12 reps
*goal is to be heavier then last week

SKILL

Buy in:
Breathing during long sets of Squats
Learn to rebrace between reps

WOD :
S2OH variations,  warm up to weight

WOD

2015 CF Games Masters Event 6
"The Sandwich"
For time:
80 Calorie Row
40 S2OH 135/95
80 Deadlifts 135/95

20 min time cap

*start these in waves as you finish back squats

CASH OUT

Remainder of class

2015 CF Games Masters Event 2
1-RM Thruster

MOBILITY

Glutes

7/24/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Zombie Front Squat
2-3 sets x 10 reps
heavier than last week

SKILL

Holding the bar during lunges, keep elbows up!

WOD

3rft:
20 Front rack reverse Lunges 115/75
10 G2OH 115/75
5 MU or C2B

*NO the barbell cannot be placed in rack.

CASH OUT

Run 1 mile

MOBILITY

Hip flexors

7/23/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

EMOTM 8 minutes
Clean x 2 reps
Start at 65% and increase every 2 rounds to no more than 85%

SKILL

Pistols, see if you can meet the standard.
Practice breathing for KBS

WOD

15 minute AMRAP
30 KBS 70/53
12 Alternating Pistols (sub 2x air squat if not pistol)
6 Thrusters 115/75

CASH OUT

TABATA DU!

MOBILITY

Everything 

7/22/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

In 12 minutes:
Take 3-5 sets to work on complex
1 power jerk + 1 split jerk - AHAP
*heavier then last week

SKILL

Re-setting between Jerks
Understand Foot position, hands position, Bar position.

WOD

For time:
50 Calorie Row
Then-
4 rounds of
5 Cleans 155/105
10 TTB
15 Deadlifts 155/105

CASH OUT

3 sets of Max Effort Muscle Ups or Ring Dips

MOBILITY

Triceps

7/21/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

EMOTM 8 minutes
Snatch x 2 reps
Start at 65% and increase every 2 rounds to no more than 85%

SKILL

Burgener

WOD

In groups of 2 or 3

For time:
50-40-30-20-10
KB Headcutters https://youtu.be/tJA07NpN7pM
Pull-Ups
Burpees to a 45# plate

20 min time cap

*one person works at a time
*do not attempt this solo, death will ensue.*

CASH OUT

N/A

MOBILITY

Quads

7/20/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Back Squat
2-3 sets x 10 reps
*goal is to be heavier then last week

SKILL

Breathing during long sets of Squats
Learn to rebrace between reps

WOD

12 min amrap
10 Box jump
435m Run
15 wallballs 20/14

CASH OUT

4 x 12
Sit ups
Rest as needed
4 x 6-8
Strict hspu
Rest as needed

MOBILITY

Glutes

7/16/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN


EMOTM 8 minutes

Clean x 2 reps

Start at 60% and increase every 2 rounds to no more than 80%

SKILL

Practice TNG from the WOD, be fast but efficient 

WOD

3 Rounds For Total Reps of:
2 min Clock: 200m Sprint then Max Effort Power Cleans (155/105)
1 min REST
2 min Clock: 200m Sprint then Max Effort Bar Facing Burpees
1 min REST

CASH OUT

Ring Dips

4 x 10-12 reps

MOBILITY

Everything 

7/17/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Zombie Front Squat
2-3 sets x 9 reps
heavier than last week

SKILL

OH Squat, perform 15 squats facing wall with hands overhead (toes against wall ideally). This will prep shoulders for OHS

WOD

"Happy Birthday Blaise!"

Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

*Blaise requested a WOD so hard that nobody would finish...his fault

CASH OUT

N/A

MOBILITY

Everything

7/15/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

In 12 minutes:
Take 3-5 sets to work on complex
1 power jerk + 1 split jerk - AHAP

SKILL

Re-setting between Jerks
Understand Foot position, hands position, Bar position.

WOD

4 Rounds for Time
20 KBS 70/53
10 Box jump 30/24

Rest as needed then:

CASH OUT

For Time:
Run 435
50 burpees

MOBILITY

Legs

7/14/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

EMOTM 8 minutes

Snatch x 2 reps

Start at 60% and increase every 2 rounds to no more than 80%

SKILL

Burgener

WOD

For Time:

300 DU

*EVERY TIME YOU MISS: 

3 pull ups + 3 push ups - reps increase by 3 each time.

20 min time cap

*jfyi if you hate this...good. But it was Jacks suggestion

CASH OUT

Barbell Row 

3 x 8 with 2 second pause at top - AHAP

MOBILITY

Shoulders

7/13/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Back Squat

2-3 sets x 9 reps

*goal is to be heavier then last week

SKILL

setting up your transitions, be efficient with placement of barbell

WOD

EMOTM until failure

5 Thrusters 75/55

5 Pull-Ups

5 Burpees

**scale reps as low as needed so you can finish 5+ rounds

***RX+ is 7 reps of all exercises, but if you dont beat 5 rounds, you must do it again as RX

CASH OUT

Run 435m x 4

rest as needed

MOBILITY

Quads

7/10/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Zombie Front Squat

3 x 8 AHAP

https://www.youtube.com/watch?v=_K9bZJzkBwo

SKILL
Placing barbell on shoulders - front rack position

WOD

2 Rounds for Time

20 DU

25 Pull ups

30 Wall Balls

35 KBS 70/53

Rest 2 min

CASH OUT

Row 1000m x 2

rest 3 min

MOBILITY

hip flexors

7/9/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Hang clean + clean

EMOTM 6 minutes- AHAP 

*suggested % -70-80

SKILL

Burgener

WOD

17 minute AMRAP

335m Farmers Carry - 2 KB AHAP

50 hr push ups

50 S2OH 95/65

50 situps

CASH OUT
Ring Dips 

3 x 15

MOBILITY

chest

7/8/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Push Press + Power Jerk
1 set every 90 seconds for 4 rds
AHAP

SKILL

Go over difference between both movements in buy in, practice each a few times

WOD

Every 7 min for 21 min
Run 435m
15 SHSPU
Run 435m

*scale run and hspu so you finish in 5-5:30 time

CASH OUT

Sprint 335m x 3

*faster then you ran during WOD

MOBILITY

Triceps

7/7/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Burgener then:

EMOTM 6 min
Hang Snatch + Snatch 70-80% 1RM

SKILL

Perform the buy in first and then:
Set up Bar MU or C2B band

WOD

For Time:

15-12-9
Power Snatch 115/75
Burpee Box Jump 24/20
Bar MU/C2B

CASH OUT

Strict Press
4 x 8 ahap

MOBILITY

Shoulders

7/6/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Back Squat

10 min to find 8RM

*do not use your 1RM to guess-timate this, go by feel

SKILL

Perform the buy in first and then:

Practice Thrusters @ 50% weight

Practice TTB rhythm 

WOD

For Time:

Run 435m

25 Thrusters 95/65

25 TTB

Run 800m

25 TTB

25 Thrusters

Run 435m

CASH OUT

Snatch Balance

4-6 attempts to go AHAP

MOBILITY

Quads

7/3/2015 - "The Bob Brady Special"

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Take 2 minutes and do the full Burgener with a PVC then
Take the next 8 minutes to warm up any way you choose

BUY IN

Take 15 minutes to find a heavy C&J

SKILL

Perform the buy in first and then:
3-5 reps to warm up each exercise

WOD

"The Bob Brady Special"

3-5 Rounds NOT for time:

3 Muscle Ups/8 Pull Ups

12 Alternating Pistols

9 Strict HSPU

12 Burpees

CASH OUT

N/A 

NEW CYCLE STARTS ON MONDAY!!!

"Shred down: Swole Up"

MOBILITY

Errrrrthang

7/2/2015

ANNOUNCEMENTS
Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Take 2 minutes and do the full Burgener with a PVC then
Take the next 8 minutes to warm up any way you choose

BUY IN

Every 90 seconds for 6 rounds

1.5 Front Squats x 1 rep

*go to bottom of a FS, come up 1/2 way then return down and bounce up

SKILL
Perform the buy in first and then:
Wall Walks - can you get your belly to the wall

WOD

For Time: 

50 KBS 53/35

400m Run

30 Thrusters 95/65

 200m Run

10 Wall Walks

100 DU

CASH OUT

Row 500m x 3

MOBILITY

Everything