05 DEC 16 WOD

I will be out of town today and Aaron is still hiding out down in Tennessee so Sarah will be running the show. If for some reason Sarah can’t make it, well, get after it anyway!
Warmup:
2 rounds, 45 secs per station, of:
Bar Hang Rest 15 secs
Dolphin Push-up Rest 15 secs
Mountain Climbers Rest 15 secs
Handstand Hold Rest 15 secs
WOD:
30-20-10 reps, for time of:
Burpee Box Jump Over,24/20 in
Pull-up
Strength:
Alternating EMOM
Bench Press 5-5-5-5-5, using heaviest weight per set Front Squat 5-5-5-5-5, using heaviest weight per set
WOD 2:
Complete as many rounds as possible in 8 mins of:
Back Rack Barbell Lunge, 115/75 lbs, 40 ft
10 Handstand Push-ups

DEC 02 WOD

Well it was a quiet recovery day at the Fred. I hope to see a larger crowd today. I promise I won’t bite but the WODs will.

8 min Warm-up AMRAP:

row 250m

9 Ring Rows

6 Ring Push-ups

30 Double Unders

 

Weighted Strict Pull-up 7-7-7-7-7, using heaviest weight per set

Weighted Strict Dip 7-7-7-7-7, using heaviest weight per set

Notes: This complex is a pairing of strict pull-ups and strict bar dips to be executed on the alternating minute for 10 minutes. The goal is complete 7 unbroken strict pull-ups and 7 unbroken  strict bar dips for the entire 10 minutes.

 

For the strict pull-ups, vary your grip with each of the 5 sets:

-Regular Grip

-Wide Grip

-Narrow Grip

– Mixed Grip

The rep scheme will be just like the strength couplet. Week 1 you will complete 7 reps of each movement, week two 5 reps, week three 3 reps.

Start at a load you are confident you can handle. Increase the loading with each set if you feel good.

 

Kelly:

5 Rounds For Time of:

Run, 400m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

 

Spicy!

WOD for 1 DEC 2016

1140ish at the Fred

Sorry for the late post. This is my first time with all this admin stuff so cut a guy a break would ya!

So traditionally Thursday is a scheduled rest day. If you feel like going crazy tomorrow we will follow the below plan. If you plan on taking a rest day still show up to the Fred and we will work on skills. I will prob be working on muscle-up progression as they are my current nemesis. See you there!

Warm Up:

Ankle Mobility

4 Min AMRAP of:

Overhead Walking Lunge, 45/35 lbs, 40 ft

8 Kettlebell Swings, 20/14 kg

 

WOD 1:

Deadlift 7-7-7-7-7, Using heaviest weight per set

Overhead Squat 7-7-7-7-7, Using heaviest weight per set

 

WOD 2:

5 RFT:

21 Cal Row

15 GHD situps

9 Shoulder-to-Overheads, 135/95 lbs

 

This could be fun. I hope to see you all there!

Cliff

WOD for 30 NOV 2016

1140ish at the Fred

So I am going on leave 01-11 December. Sooooo Cliff and Sarah will be running the Shindig as they both aspiring CrossFit level one Trainers. Don’t be a bunch of savage heathens as they are practicing coaching and that is difficult enough without having to herd cats! Give them the same level of respect and courtesy that you show m….someone who you show respect and courtesy too. Hahahaa

 

Here are the OPs:

Warm up:

Prone row

250m row

1 min HS Hold

 

WOD 1:

Shoulder Press 7-7-7-7-7, using heaviest weight per set

Back Squat 7-7-7-7-7, using heaviest weight per set

Notes:

Treat this as an alternating EMOM. During the ODD min you will complete 7 reps of strict press. During EVEN min you will complete 7 reps of back squat. Gradually increase load of each movement with each set to make it as difficult as possible. Reps must be unbroken for the workout to qualify as prescribed. Pay special attention to keeping your rib cage locking in place during the press. Do NOT extend your spine. If this happens, decrease the weight.

 

WOD 2:

1-2-3-4-5-6-7-8-9-10 reps, for time of:

Sumo Deadlift High-pull, 95/65 lbs

Handstand Push-up

 

WOD 3:

Every 1 min for 10 mins, alternating between:

10 Toes-to-bars

Overhead Walking Lunge, 95/65 lbs, 10 steps

WOD for 29 NOV 2016

1140 at the Fred

 

Warm Up:

4 rounds, 20 secs per station, of:

Dolphin Push-up Rest 10 secs

Jumping Squat Rest 10 secs

Row Calories Rest 10 secs

 

Front Rack Mobility

Squat Prep

 

WOD:

Alternating EMOM:

Odd Minutes–Bench Press 7-7-7-7-7, using heaviest weight per set

Even Minutes–Front Squat 7-7-7-7-7, using heaviest weight per set

 

Notes:

Treat this as an alternating EMOM. During the ODD min you will complete 7 reps of bench press. During EVEN min you will complete 7 reps of front squat.

Gradually increase load of each movement with each set to make it as difficult as possible.

Reps must be unbroken for the workout to qualify as prescribed.

 

WOD 2:

4 rounds for time of:

4 Muscle-ups

15 Dumbbell Thrusters, 35/25 lbs

 

10 min time cap

 

WOD 3:

Complete as many rounds as possible in 7 mins of:

40 Double Unders

5 Bent Over Barbell Rows, 185/135 lbs

 

This is for technique not for reps. 

 

 

WOD for 28 NOV 2016

1140ish at the Fred

The 0500 coach is still out of town.

 

Warm Up:

Dislocates

Complete as many rounds as possible in 8 mins of:

Row, 250 m

10 Dolphin Push-ups

10 Hand Release Push-Ups

Overhead Walking Lunge, 40 ft

 

Skills:

Every 1 min for 12 mins, alternating between:

5 Strict Handstand Push-ups

3 Strict Muscle-up

 

Strength:

3 Position Squat Clean, pick load

Every 1:30 for 15 mins.

Start at ground, then knees, the mid thigh

 

WOD:

Complete as many rounds as possible in 7 mins of:

7 Bar Facing Burpees

7 Overhead Squats, 115/85 lbs

7 Chest-to-bar Pull-ups

 

Julie says this is supposed to be an all out sprint so DO NOT pace this. Go as hard (and as smart) as you can.

WOD for 23 NOV 2016

1140ish at the Fred

Myself and many others are doing a 12 mile ruck tomorrow. We may or may not be in. Probably not.

Either way get after it!

 

Warm up:

Complete as many rounds as possible in 7 mins of:

8 Single Arm High Pulls, Right

8 Single Arm High Pulls, Left

Walking Lunge, 40 ft

Burpee Broad Jump, 40 ft

 

WOD:

Complete as many rounds as possible in 20 mins of:

Sled Push, 180/120 lbs, 60 yd (down and back)

3 strict pull ups/ 3 toes to bar

3 Squat Cleans, 185/125 lbs

 

Skills:

As many reps as possible in 10 mins of:

Turkish Get Up, pick load