WOD for 24 AUG 2016

0500 and 1130 at the usual spot (email if you don’t know where that is)

 

I will not be at lunch today and neither will Nick so someone step up and lead our fine organization to fitness excellence!!! We have a week of Army stuff we are presently neck deep in so a bunch of us will be out.

 

Here are the OPs:

Warm Up:

5 rounds, 20 secs per station, of:

Wall Ball Rest 10 secs

Handstand Hold Rest 10 secs

Kettlebell Swing Rest 10 secs

 

WOD:

For time:

200 Double Unders

Row, 1 km

100 Push Press, 75/55 lbs

(Oh I like that!!!)

 

Strength:

2 Deadlifts, pick load

Every 1 min for 10 mins.

 

Get your Beast on!!! This looks like a fun day!

WOD for 23 AUG 2016

0500 and 1130 at the usual spot.

No 0630 Oly lifting due to doing a Army event in the AM.

 

Warm Up:

Squat Prep

20 Prone dislocates

Clean BB complex Clean Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle clean, front squat, high hang squat clean, hang squat clean, squat clean)

 

Strength 1:

1 Muscle Clean, pick load Every 1 min for 10 mins.

 

Strength 2:

1 Pause Clean And Jerk, pick load Every 1 min for 15 mins.

 

Strength 3:

2 Front Squats, pick load Every 1 min for 10 mins.

 

WOD:

10 Burpee Box Jump Overs, 24/20 in

Every 1 min for 8 mins.

WOD for 22 AUG 2016

0500 and 1130 for CrossFit at Fredericks Gym

0640ish for Oly Lifting at Fredericks Gym

 

Julie has stated that this is the last week of dedicated Strength work and that we are going to be cycling on and off other movements as we start open prep. So changes are a coming, so prepare yourselves for potentially a more metcon/gymnastics focus over the next few months.

 

Here are the OPs

Warm Up:

Complete as many rounds as possible in 7 mins of:

Run, 200 m

10 Kettlebell Swings

10 One Arm Overhead Walking Lunges

 

WOD:

For time: Run,

200 m

10 Power Snatches, 155/105 lbs

20 Ring Dips

Run, 200 m

10 Power Cleans, 205/135 lbs

20 Ring Rows

Run, 200 m

Oh that is GLORIOUS!!!

 

Strength:

3 Overhead Squats, pick load

Every 2 mins for 10 mins.

 

Skills:

Complete as many rounds as possible in 10 mins of:

3 Skin The Cats

15 Hollow Rocks

15 Superman Rocks

 

—————————————————————

Oly Lifting is:

Start at 50% and work up to a 1RM Snatch

Start at 50% and work up to a 1RM Clean and Jerk

Community WODs

Go beast somewhere this Saturday!

I am going to CF Metanoia, Nick coaches at Ferus, and there are plenty of other gyms around. Pursue our goals of growing our shoulders straight into our heads. No neck. Straight TRAPS!

WOD for 19 AUG 2016

0500 and 1130 for CrossFit at TUCKER GYM!!!!

0640ish for Olympic lifting at TUCKER GYM!!!!

 

TUCKER GYM everyone. Tucker.

If you ordered a shirt and haven’t received it yet bring yo money. 20 Bones($)=You having a very comfortable and stylish shirt.

 

Strength 1:

2 Snatch Pulls, pick load

Every 1 min for 10 mins.

 

Strength 2:

1 Snatch From Block, pick load

Every 1 min for 15 mins.

 

Strength 3:

3 1 1/4 Back Squats, pick load

Every 2 mins for 10 mins.

 

WOD:

As many reps as possible in 8 mins of:

Burpee Muscle Up

(Scale as needed to burpee pull ups or variant thereof)

 

—————–Strength Program—————

Power Cleans

3@50%, 3@60%, 3@65%, 2 x 3 @ 70%

Back Squat

3RM then 4 x 3 @90% of 3 RM

 

Recovery Day 18 AUG 2016

Recover Day away! I think Conventional side may have a 3 day in which case feel free to beast on with SAT’s WOD which is:

WOD:

Complete as many rounds as possible in 20 mins of:

30 Box Jumps, 24 in

20 Push Press, 115 lbs

30 Pull-ups

Strength:

1 Snatch Balance, pick load Every 1 min for 10 mins.

 

But for everyone else. Do a skill and roll out. I am thinking pistols…

 

WOD for 17 AUG 2016

0500 and 1130 CrossFit at the usual spot

0630ish Olympic lifting at the usual spot.

 

Here are the OPs for today:

 

Warm Up:

Run, 200 m

Single Arm Overhead Walk,

Run, 200 m Single Arm Overhead Walking Lunge Step, 25 ft

Sprint, 100 m

 

WOD 1:

Complete as many rounds as possible in 20 mins of:

Airdyne Bike or row, 500 m

Handstand Walk, 80 ft

***Everytime you come down on your HS walk it is 5 burpees. If you cant do the HS walks quite yet do 1 min of HS holds.

 

Strength:

1 Jerk, pick load

Every 1 min for 15 mins.