WOD for 29 SEP 2016

Typically this is a recovery day but since the Fred was closed yesterday let us make up some OPs today.

 

0500 crew can do this:

 

WOD 1:

For time:

Row, 1000 m

30 Handstand Push-ups

10 Snatches, 185/120 lbs  (!!??)

15 Ring Rows

5 Overhead Squats, 185/120 lbs

 

WOD 2:

For time: Sled Drag, 135/90 lbs, 800 m

 

 

 

1130 Crew will do this:

Warm Up:

Run 400m

Single Arm OH Walking Lunge, Right, 40ft

Single Arm OH Walking Lunge, Left, 40ft

10 Single Arm High Pull R

10 Single Arm High Pull L

10 Single Arm Thruster R

10 Single Arm Thruster L

“Moderate” weight.

 

Skill:

6 rounds for time of:

4 Turkish Get Ups, 70/55 lbs

4 Strict Muscle-ups

30 min cap.

Hmm. It may take me thirty minutes to make it through the first round.

 

 

WOD:

Complete as many rounds as possible in 10 mins of:

Sled Push, 180/120 lbs, 40 ft

12 Push-ups

Farmer Carry, 70/55 lbs, 40 ft

Run, 40 ft

WOD for 28 SEP 2016

0500 at the usual

***1130*** Fredericks is closed!!! Enjoy and off day and be back thursday and we will make up the WOD. If you want feel free to go to Tucker but several of us will be at the range so it will be a sparse crowd either way.

Here are the OPs:

Warm Up:

Run 400m

Single Arm OH Walking Lunge, Right, 40ft

Single Arm OH Walking Lunge, Left, 40ft

10 Single Arm High Pull R

10 Single Arm High Pull L

10 Single Arm Thruster R

10 Single Arm Thruster L

“Moderate” weight.

 

Skill:

6 rounds for time of:

4 Turkish Get Ups, 70/55 lbs

4 Strict Muscle-ups

30 min cap.

Hmm. It may take me thirty minutes to make it through the first round.

 

 

WOD:

Complete as many rounds as possible in 10 mins of:

Sled Push, 180/120 lbs, 40 ft

12 Push-ups

Farmer Carry, 70/55 lbs, 40 ft

Run, 40 ft

WOD for 27 SEP 2016

0500 and 1130 at Fredricks.

No Morning OLY today

 

Wow way to kick off the deload week with that mess yesterday Julie. Haha

Our ladies of CF89 have really been doing great lately! Keep up the operations of the beast!

 

Warm up:

Ankle Mob and Squat prep

then

Barbell complex warmup

 

WOD:

Complete as many rounds as possible in 20 mins of:

1 Deadlift, 185/120 lbs

1 Squat Clean, 185/120 lbs

1 Front Squat, 185/120 lbs

1 Jerk, 185/120 lbs

 

Julie says the goal is 20 Rounds. So come out of the gate at an emom pace and put on the heat at the end.

 

Skill:

5 Pull-ups

5 Bar dips

5 Wide-grip pull-ups

5 Bar dips

5 Narrow-grip pull-ups

5 Bar dips

5 Reverse-grip pull-ups

5 Bar dips

5 Mixed-grip pull-ups

5 Bar dips

5 Mixed-grip pull-ups (switch from previous mixed-grip)

5 Bar dips

WOD for 26 SEP 2016

0500 and 1130 for CrossFit

0640ish for Oly lifting.

 

I am planning on restarting my Oly stuff in the morning so feel free to join if you heart feels thus compelled.

 

This week is another one of Julie’s famous “deload” weeks. So prepare for misery and suffering!

 

Here are the OPs:

Warm Up:

5 rounds, 20 secs per station, of:

Double Under Rest 10 secs

Hollow Hold Rest 10 secs

 

WOD:

5 rounds for time of:

Run, 400 m

10 Burpee Box Jumps, 24 in

10 Sumo Deadlift High Pulls, 95 lbs

10 Thrusters, 95 lbs

Rest 1 min

 

30 min time cap!

That is gonna suck!

 

Skill:

8 rounds, 20 secs per station, of:

Handstand Hold Rest 10 secs

Hollow Hold Rest 10 secs

 

WOD for 23 SEP 2016

0500 and 1130 at Fredericks

One word folks. Beast Ops.

Lets get HUGE!

 

Warm up:

5 rounds, 20 secs per station, of:

Handstand Hold

Rest 10 secs

Goblet Squat

Rest 10 secs

 

Strength:

3 Overhead Squats, pick load

Every 2 mins for 10 mins.

 

WOD:

Complete as many rounds as possible in 15 mins of:

15 Chest-to-bar Pull-ups

30 Air Squats

15 Handstand Push-ups

Row 250m

 

Grip Strength:

Farmers Hold

5x 40 secs

Rest 20 secs between sets.

2 x 70/53 KB

WOD for 21 SEP 2016

0500 and 1130 at the usual!

The ops of the Beast will endure! Today looks fun (and by fun I mean we are going to be sore forEVER!)

 

Warm up:

25′ SA OH Lunge (R)

25′ SA OH Lunge (L)

5 Single Arm KB Thruster (R)

5 Single Arm KB Thruster (L)

5 Strict Pull ups

 

Strength:

3 Shoulder Press, pick load

Every 2 mins for 10 mins.

Get heavy folks

 

WOD:

4 rounds for time of:

Back Rack Walking Lunge, 155/105 lbs, 40 ft

8 Bent Over Barbell Rows, 155/105 lbs

Back Rack Walking Lunge, 155/105 lbs, 40 ft

4 Muscle-ups

 

Death:

11 Burpee Box Jump Overs, 24/20 in

Every 1 min for 8 mins.

 

Have fun with this! Lunges are no bueno for walking the next day!

 

WOD for 20 SEP 2016

0500 and 1130 at the usual.

We had a couple of new people at the 1130. Thanks Maryann and Lynn for coming out. Both moved very well and are experienced CrossFitters so yeah pretty cool!

That crap definitely smoked my forearms.

 

Here are the OPs:

Warm up:

Complete as many rounds as possible in 5 mins of:

Run, 200 m

10 Jumping Squats

10 Hang Cleans, 45/35 lbs

10 Front Squats, 45/35 lbs

10 Thrusters, 45/35 lbs

10 Overhead Squats, 45/35 lbs

Run, 200 m

 

WOD

13.4

As many reps in 7 mins as you can of:

3 Clean & Jerks, 135/95 lbs

3 Toes To Bars

6 Clean & Jerks, 135/95 lbs

6 Toes To Bars

9 Clean & Jerks, 135/95 lbs

9 Toes To Bars

etc etc until time runs out!

 

Strength:

3 Back Squats, pick load

Every 2 mins for 10 mins.

 

Skills:

Every 1 min for 12 mins, alternating between:

5 Strict Pull-ups

5 Strict Bar Dips

Switch grips like last week on the Pull Ups

 

Let us get beastly!!