Friday 31 May 2019

Start the day with tempo overhead squats. Increase your mobility while improving your balance by trying to keep your weight on your mid-foot all the way down, while pausing, and all the way back up again. When you get to the heavy 10 reps, test yourself but don't max out. This should be a challenging weight, but with zero degradation to form or technique. Don't go so heavy that you can't do the WOD.

A lot of overhead work today. When you finish the WOD, set a timer for 15 min, grab a LAX ball, and spend some dedicated time on your shoulders, chest, and upper back.

Overhead Squat
5 Sets of 1 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.

Followed by,
Overhead Squat - 10 Rep Heavy

Conditioning
"Fancy Pants"
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65

Thursday 30 May 2019

Use the Pausing Front Squats today to really get comfortable in the bottom of the front squat. This will help enormously in getting to a better squat clean. The conditioning should be light and fast, more of a sprint than a marathon. After the heavy HSC, the WOD's HSCs should feel like a toy barbell.

Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

Wednesday 29 May 2019

Today, we'll start with a thorough warmup leading into some strength work, followed by a faster WOD. 

Deadlift 

(one set every 2:00 to 2:30)1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79%
5 Sets of 1 - Climbing to a Heavy.

Conditioning

"The Joker"For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx - 225/155

"Joker", demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave Hippensteel. Watch the video, HERE.

Tuesday 28 May 2019

Today, we are practicing some light technique work with some conditioning. Everything today should be a little lighter in light of yesterday's Murph.

Power Snatch Technique

"On the :45s" x 12:
Interval #1 - 3 Snatch Grip Push Jerks
Interval #2 - 3 Muscle Snatches
- keep the weight on this to less than 50% of your 1RM Snatch

Conditioning
On the 5:00 x 5:
30 Situps
20/15 Calorie Row
7 Power Snatches (115/85)

Memorial Day

Monday 27 May 2019

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.


This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

Here's a little strategy:
https://crossfitroots.com/all-the-ways-to-partition-your-reps-in-murph/

Friday, 24 May 2019

De-load Week.

Conditioning
"Buzz Lightyear"
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15')
... Directly into:
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

Acceptable subs for the rope climb:
- peg board climb
- 15x Pullups with both hands on a single ring
- 15x Toes to Ring with both hands on a single ring

Thursday, 23 May 2019

De-load Week.

Conditioning"
Fight Club"
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

Wednesday, 22 May 2019

De-load Week.

Conditioning (In Teams of Two)
"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 115/85
Second 50 Reps - 135/95
Time Remaining - 155/105

Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 135/95
Second 50 Reps - 155/105
Time Remaining - 185/125

Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 185/135
Second 50 Reps - 225/155
Time Remaining - 275/185

Please adjust these weights as needed to meet the intent of a de-load week.

Tuesday, 21 May 2019

Power Clean Technique
6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 - Knee Level ("Hang")
Pause #2 - Jumping Position ("Power Position")
Pause #3 - Receiving Position ("Catch", at or just above parallel)

Pick a weight in the 55-70% range

Conditioning
"Undercover"
3 Rounds:
15 Power Cleans (115/85), 20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50/35 Calorie Assault Bike

Monday, 20 May 2019

De-load Week.

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.

Squat Therapy
2 Sets:  :30-:60s Back Squat Hold (135/95)

Conditioning
"Wall Street"
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) *Females to a 9' Target

Friday 5-17-19

W.O.D.
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14) 

Thursday 5-16-19

W.O.D.
5 Rounds:**
2:00 AMRAP:
20 Cal assault bike
Max reps air squats
Rest 1:00
2:00 AMRAP
90 Double unders*
Max reps push-ups
Rest 1:00

*scale DU reps to finish in about 1:00
**One full round starts with the bike and ends on the rest after the pushups

Accessory
3 Giant Sets:
Max Dumbbell Bench Press (70's/50's)
12 Chest Supported Rows Dumbbell Rows (chest supported is laying on a bench; regular DB rows if not enough benches)
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.

Wednesday 5-15-19

Strength
Every 2:00
5 Sets of 1 - Split Jerk*
Building to a heavy single for the day.

*From the rack

W.O.D.
For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53
Wearing a 20/14# Weight Vest if you have one or run with a plate (25/15)

Tuesday 5-14-19

Skill
For Time, with a 10:00 Time Cap:
50 Strict Handstand Pushups

*scale to kipping HSPU if you know you can't do more than 25 strict HSPU in 10:00


W.O.D.
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

*scale reps to finish at least one round every AMRAP

Monday 5-13-19

Strength
Back Squats
Set #1 - 4 Reps ~60%
Set #2 - 2 Reps ~80%
Set #3 - 4 Reps ~65%
Set #4 - 2 Reps ~80%
Set #5 - 4 Reps ~70%
Set #6 - 2 Reps ~80%
Rest 2:00 between sets

W.O.D.
"Isabel"
For Time:
30 Power Snatches (135/95)

Accessory
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks

Friday 5-10-19

W.O.D.
5 Rounds:
7 DB Clusters (70's/50's)
7 Bar Muscle-Ups

Last completed September 17, 2018.

Accessory
5 Rounds not or time:
5 Deadlifts (70%)
8 Bench Press (70%)

Weight is based off of 70% of that respective movement. Two separate bars.

Thursday 5-9-19

W.O.D.
In Teams of 3:
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining - Max Overhead Squats (95/65)
... Rest 3:00
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining - Max Hang Squat Cleans (115/85)
... Rest 3:00
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining - Max Thrusters (135/95)

Three scores - total reps from each part.

Wednesday 5-8-19

W.O.D.
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50/35
Box - 24"/20"

Accessory
2 Giant Sets:
6 Weighted Pull-Ups 
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.

Tuesday 5-7-19

Skill
"On the 1:30" x 7 Rounds:
15/12 Calorie Row
Time Remaining - Strict HSPU

W.O.D.
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx - 155/105

Monday 5-6-19

W.O.D.
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Squat Snatches (165/115)

Friday 5-3-19

W.O.D.
"Fran"
21-15-9:
Thrusters (95/65)
Pull-Ups

rest 5:00

"Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

*25:00 time cap including rest time*

Thursday 5-2-19

W.O.D.
4 Rounds:
25 TTB
100' Single arm OH walking lunge (25' increments; 50/35)