Thursday 01 August 2019

Squat Snatch Cycling On the Minute x 5: 5 "Touch and Go" Squat Snatches Same load across all sets. This workout will be repeated.

Conditioning: "Hop Scotch" 5 Rounds: 10 Power Snatches @95/65 10 Box Jump Overs (24"/20")

Wednesday 31 July 2019

Work Capacity - "Trail Blazer" 3 Rounds: 800 Meter Run 80 Double-Unders 21 Barbell Push Presses @115/85

Strength

In a 5:00 Window: Unilateral Dumbbell Strict Press Find a 7-Rep Heavy (must match each side) In a 5:00 Window: Unilateral Dumbbell Push Press Find a 7-Rep Heavy (must match each side)

Tuesday 30 July 2019

Strength/Skill: Power Clean 

Every 3 Minutes for five rounds

1 Hang Clean Pull 

1 Hang Power Clean 

1 Clean Pull 

1 Power Clean 

Start at 45-50%. and build each set

Work Capacity - "Nowhere Fast" 

For Time, with a 9:00 Time Cap: 

50 Power Cleans @155/105 lbs

*On the Minute - 5 Toes to Bar

Monday 29 July 2019

Strength
Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 69% of 3-Rep Back Squat This is our final increase of 3% in this rep scheme

Work Capacity
10-8-6-4-2 Muscle ups/C2B/Pull ups 20-16-12-8-4 DB Squat Snatch @50/35 lbs
18 min Cap

Friday 26 July 2019

Team Building:
"We Work" (Teams of 3) 4 Rounds for Time: 800m Team Weighted Run 60 Deadlifts, 60 Front Squats, 60 Push Jerks 800m Team Weighted Run 50 Deadlifts, 50 Front Squats, 50 Push Jerks 800m Team Weighted Run 40 Deadlifts, 40 Front Squats, 40 Push Jerks 800m Team Weighted Run 30 Deadlifts, 30 Front Squats, 30 Push Jerks

Notes:
- 30:00 Time Cap
- Run carrying 50/35 lb
- Barbell weights:

• 1st Round (60's) 115/85 lb
• 2nd Round (50's) - 135/95 lb
• 3rd Round (40's) - 155/105 lb
• 4th Round (30's) - 175/125 lb

Thursday 25 July 2019

Overhead Strength
5x5 Overhead Squat @ 65%

A note on overhead squats; external rotation is not the answer. You don't want to let the shoulders collapse inward, but a properly braced shoulder will have a slight internal rotation in most people. Every person will, in fact, have a slightly different best position for proper bracing. If you're not sure how to fine tune your overhead position, ask a coach.

Here's a video explaining why you might want to not externally rotate; why each person is different; and why many CrossFit gyms teach external rotation anyway (for safety when you have to coach large groups and can't pay individual attention to each person).

https://youtu.be/gjPCsBl6b2s

Work Capacity
"Scarface" 2 Rounds: 8 Power Snatches (175/125) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (155/105) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (135/95) 8 Bar Facing Burpees

Wednesday 24 July 2019

Barbell Cycling Practice:
On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks Min #5 - 3 Hang Squat Cleans + 5 Push Jerks Min #6 - 2 Hang Squat Cleans + 6 Push Jerks Min #7 - 1 Hang Squat Clean + 7 Push Jerks Barbell Loading - 53% of 1RM

Work Capacity
"Meter Maid" For Time: 200m Run, 27 Wallballs, 27 Box Jumps 200m Run, 21 Wallballs, 21 Box Jumps 200m Run, 15 Wallballs, 15 Box Jumps 200m Run, 9 Wallballs, 9 Box Jumps
Wallball @20 / 14 #
Box Jump @24 / 20"

Tuesday 23 July 2019

Strength:
Bench Press 3x5 @ 75%

Conditioning
Row 2k

Monday 22 July 2019

Strength
Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 66% of 3-Rep Back Squat This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Conditioning
"Tailspin" AMRAP 14: 15 Thrusters @95/65 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders

Friday 19 July 2019

WOD
"Mind Eraser" AMRAP 20: 7 Power Cleans @135/95 lbs 7 Burpees 200 Meter Run

Thursday 18 July 2019

Barbell Cycling - Snatch On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load - 60% of 1RM Snatch A 5% increase from last week, in iteration 2 of 2. Aim is not to simply move heavier loads, but to move them better than last week.

Team WOD
"BFF" Teams of 2: Ascending Ladder for 25 Minutes 3-6-9-12-15... Row Calories Kettlebell Swings @53/35 lbs Wallballs @20/14 lbs

Wednesday 17 July 2019

Jerk Skill Alternating EMOM x 8 odd - 2x pause jerk drives + 1x split jerk even - 30 sec barbell hold

Conditioning
"Double Header" For Time: 50/35 Calorie Assault Bike/Row ... Directly into: 100-80-60-40-20 - Double-Unders 50-40-30-20-10 - AbMat Sit-Ups ... Directly into: 50/35 Calorie Assault Bike/Row

If necessary, 800m run may be subbed for the bike/row

Tuesday 16 July 2019

WOD
"Run DMC" 4 Rounds: 200 Meter Run
8 Bar Muscle-Ups 200 Meter Run
12 DB Power Snatches @70/50 lbs

Accessory / Core Work
On the Minute x 9 (3 Rounds): Minute 1 - V ups Minute 2 - Hollow Hold Minute 3 - Banded Good Mornings Not for score. Practice quality reps in each time domain.

Monday 15 July 2019

Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats
63% of 3-Rep Back Squat on *both* lifts.

This is a 3% increase from last week.

Conditioning "Elizabeth" For Time 21-15-9: Squat Cleans @135/95 lbs Ring Dips

Friday 12 July 2019

Barbell Cycling
"DT" Complex
On the 2:30 x 5: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

WOD
"Nail Biter" 4 Rounds: 1:00 - Toes to Bar 1:00 - Power Snatches 1:00 - Thrusters 1:00 - Calorie Assault Bike 2:00 - Rest Barbell Pounds - 75/55

Thursday 11 July 2019

Strength / Skill
Choose one of the following, as appropriate: (1) a single set of Muscle-Ups for max reps (2) a single set of kipping pullups for max reps (3) 5-10 min of pullup practice (work towards getting your first pullup)

Work Capacity "Encore" 3 Rounds: 40/30 Calorie Row or Bike* 20 Lateral Burpees Over Bag 10 Sandbag over Shoulder

*try to do the one you didn't do yesterday

Wednesday 10 July 2019

Barbell Cycling - Snatch On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load - 55% of 1RM Snatch This complex involves a total of (6) repetitions. As it flows in full: 1 High Hang Power Snatch (pocket-level) 1 Hang Power Snatch (knee-level) 1 Power Snatch (from the floor) 1 High Hang Squat Snatch (pocket-level) 1 Hang Squat Snatch (knee-level) 1 Squat Snatch (from the floor)
Work Capacity
"Leg Work" On the 4:00 x 5 Rounds: 9 Box Jump Overs (30"/24") 15 Dumbbell Front Squats 15/12 Calorie Assault Bike Dumbbell Pounds - 50's/35's

Tuesday 09 July 2019

Strength - Deadlift
Take 15 min to find a heavy single.

Work Capacity
"Sugar Daddy"
For Time:
21x Deadlifts @225/155
400m run
15x Deadlifts
400m run
9x Deadlifts
400m run

You may either run the 400m turn around each round, or run the long lap for the first two rounds and the short lap for the final round. The distance is the same.

Monday 08 July 2019

Strength
Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat on *both* lifts.

Work Capacity

"Fish out of Water" For Time: 2K Row/ 1600m Run Directly into 10 Rounds: 3 Power Cleans 6 Pushups 9 Air Squats Barbell - 155/105

Friday 05 July 2019

Conditioning
For Time: 200m Run 40x Wall Balls @20/14 400m Run 30x Wall Balls 800m Run 20x Wall Balls

Strength Every 2:30 for 5 rounds: 30 sec Hollow Hold or GHD Plank 5-10x Strict Ring Dips

Thursday 04 July 2019

"McGhee"
Complete as many rounds in 30 minutes as you can of:
5x Deadlifts @275/185
13x Push-ups
9x Box jumps, 24/20 inch box



Scaled McGhee

Complete as many rounds in 30 minutes as you can of:
5x Kettlebell Deadlifts (you pick the weight)
13x Push-ups
9x Squat Tuck Jumps

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

https://www.crossfit.com/workout/2010/04/15#/comments

Wednesday 03 July 2019

ANNOUNCEMENT:
Please join us on the 4th (tomorrow) at 9 am for the Hero WOD "McGhee". It's a 30 min AMRAP, so everyone will start together and finish together. Please bring your friends. All are welcome, and there will be multiple versions of the workout programmed ranging from heavy to beginner. Membership restrictions do not apply to holiday workouts, so bring anyone you like.

Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for one second (treat it like a stop sign when there's a cop across the intersection from you).
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

These should feel moderately heavy, but because of the pauses not because of the weight on the bar. The challenge should come from the technique. Weight should be light to medium if it were not for the tempo.

"Nancy" 5 Rounds: 400m Run
15 Overhead Squats (95/65)

We've got some very old times to beat (these were probably 2013 ish)

Tuesday 02 July 2019

ANNOUNCEMENT:
Please join us on the 4th (Thursday) at 9 am for the Hero WOD "McGhee". It's a 30 min AMRAP, so everyone will start together and finish together. Please bring your friends. All are welcome, and there will be multiple versions of the workout programmed ranging from heavy to beginner. Membership restrictions do not apply to holiday workouts, so bring anyone you like.

"Water Break" Part #1 AMRAP 4:00 27 Hang Power Cleans (95/65) 27 Lateral Burpees Over Rower 27/21 Calorie Row Rest 4:00 "Water Break" Part #2 AMRAP 4:00 21 Hang Power Cleans (115/85) 21 Lateral Burpees Over Rower 21/15 Calorie Row Rest 4:00 "Water Break" Part #3 AMRAP 4:00 15 Hang Power Cleans (135/95) 15 Lateral Burpees Over Rower 15/12 Calorie Row