Saturday, 11-22-14

As always, I encourage you all to go check out one of the many local private affiliates in the Fort Bragg area. To find them, go to this link: http://map.crossfit.com/

Otherwise, find a buddy and knock this out, either at Tucker or at Frederick – Tucker being better for your overall times, because of where the rowers are in relation to the platforms:

Teams of Two
3 RFT:
500m Row each
40 Power Cleans, 135/95
40 Box Jump Overs, 24/20
Each team will have two rowers, one barbell and 1 box. Both athletes row at the same time. When both athletes are done rowing 500m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.

Post time to comments.

Friday, 11-21-14

Rich Move LoadWhat we shall do today.
(Photo courtesy of games.crossfit.com)

I won’t be able to make it in to the morning session, but I should be at the lunch session.

0745 at the Fred:
A.) Front Squat: 3 x 2

B.) Low Hang (below the knee) Squat Snatch:
5 x 1, climbing

1145 at the Fred:
3RFT
75 Doubleunders
25 GHD Situps*
20 1-arm Dumbbell Snatch (50/70) (10 per arm)
*Scale as appropriate – if you’ve never done full-range GHD situps, this WOD is not the time to start. Limit your range of motion to parallel to the ground.

Thursday, 11-20-14 – Recovery Day

I won’t be able to be in for either session today – it’ll be on each of you to come in, warm up, and either :

A.) Mobilize/stretch,
B.) Work on a goat,
or
C.) Make up a WOD that you missed earlier in the week.

Unless absolutely necessary (due to work or family commitments), the 4th option (i.e. “Nothing”), shouldn’t even be considered. (And no, soreness is NOT a reason…that’s just more reason to get A.) done.)

Wednesday, 11-19-14

I unfortunately won’t be able to make it to either session today…work calls. The good news is that there shouldn’t be much on the movements that anyone needs coaching (at least not in terms of staying safe).

A.) 60 Strict Pullups

B.) “Fortitude”
EMOMx30
Odd: 15 Calorie Row
Even: 15 Burpees

Part B is aptly named – this will most definitely test your mental and physical will. Stick with it – and if you find that you can’t get all 15 calories or 15 Burpees in that particular minute, keep going but lower BOTH to something you can accomplish every minute (like 12 or 13). (ONLY do this if/when you haven’t done the 15/min.)

Post time for A and results for B to comments.

Tuesday, 11-18-14

Only one part today, but I should be in for both sessions – 0745 and 1145 at Frederick.

Death by Power Clean, 155/105

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 135/95 and start over.

- If you are unable to complete 10 rounds with 135/95, drop the weight to 115/85 and start over.

Post scores for all rounds that you do (the first round is the most important score – go for broke with the 155/105).

Monday, 11-17-14

Due to a cancelled jump, I should be in for both sessions today.

A. (0745, Frederick):
Snatch
3×1 at 85%
3×1 at 90%
3×1 at 85%
(Yes, I do mean full Squat Snatch.)

B. (1145, Frederick):
AMRAP 20 of:
50 Wallballs, 20/14
50 Double-Unders
40 Box Jumps, 24/20
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle-Ups
(Compare to July 30th)

Post loads for A and Reps for B to comments.

Saturday, 11-15-14

Alex V

Come on over to RedPoint and get in on what is going to be a great event….still not too late to sign up. (Or just show up!) I’ll be there at the beginning but will need to leave shortly after my heat.

Again, here’s the link: https://www.facebook.com/events/939264329435065/

And even if you can’t get in to RedPoint to do it, here’s the WOD:

“Alex V.”:
25 Min AMRAP
3, 6, 9, 12, 15…..etc of
Thrusters (65/95)
Pullups
Over the bar burpees

(For the over the bar burpees, you jump over your barbell at the end of each burpee.)