Saturday 9.23.17

Partner WOD

9am and 11am

24 min AMRAP
7 Curtis Ps 95/65
7 bar facing OTB burpees
200m run

Benchmark WOD

10am

Everyday Warrior 2017 Battle Series Workout #1

15 min AMRAP

RX
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 95/65
10 Chest to Bar Pull Ups

Scaled
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 65/45
10 Jumping Chin Over Bar

The first of 3 EDW workouts is here! Hopefully you registered but come in anyway even if you didn’t. If you did register, please submit your score before 11:59pm tomorrow. Come in ready to hit this one hard!

Saturday 9.2.17

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Partner WOD

9am and 11am

BB Carries and GTOs

Teams of two carry 1 barbell loaded to a weight of their choice a total of 1 mile.
Each team must also accumulate 14,000 lbs of ground to overhead reps throughout the carry. One person lifts at a time, partners can carry the bar together. Switch whenever you want and do the ground to overhead reps whenever and wherever you want along the 1 mile carry.

Benchmark WOD

10am

“Triple 3”

for time
3000m row
300 double-unders
3 mile run

Event 3 from the 2014 CrossFit Games

Monday 8.21.17

“Opportunity is missed by most people because it is dressed in overalls and looks like work.” – Thomas Edison

Shout out to all competitors! Please consider registering for the Everyday Warrior 2017 Battle Series! This is a fun and challenging online competition that helps support local CrossFitters with cancer. 3 workouts total, one a week for 3 weeks during Saturday 10am classes (9/23, 9/30, 10/7). Check out all the details here. And get registered here.

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
hips and psoas smash with lax ball 2 min each side

STRENGTH

front squat 

7 x 5 @ 80%

WOD

800/600m row CrossFit – The Stroke: Part 1
15 ground to overheads 135/95 Efficiency Tips Ground to Overhead
15 ring dips Exploring Ring Dip Errors
600m run Pose Running 101
15 ring dips
15 ground to overheads 135/95
800/600m row

Saturday 8.12.17

Partner WOD

9am and 11am

teams of 2
24 min AMRAP
8 thrusters 95/65
4 rope climbs
12 box jump overs 24/20

continuous 400m runs

Partner 1 starts performing the workout above. Partner 2 runs 400m. When partner 2 returns from the run, partner 1 then runs 400m, while partner 2 continues the workout where partner 1 left off.

Benchmark WOD

10am

“THE DEVIL OF RAMADI”

20 min AMRAP
10 ground-to-overhead 160/100
38 wall balls 20/14
160 double-unders
200m weighted run 45/25

This Hero WOD was created by CrossFit 858 (San Diego, CA), first posted on July 8, 2013, for a fundraiser memorial WOD for former U.S. Navy SEAL, Chris Kyle.

The ten Ground-to-Overheads are for Kyle’s 10 years of service. 38 Wall Ball Shots are for his age. Lastly, 160 Double Unders are for his 160 confirmed kills.

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

Friday 8.4.17

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

10 min EMOM: 3,3,3,2,2,2,1,1,1,1

work up to today’s heavy single hang snatch

Pull bar from above the knees and receive in a full squat. Jump and shrug the bar up. Pull yourself under the bar with your arms. Receive the bar with active shoulders, elbows locked out and chest up. Stay tight and engaged throughout.

WOD

14 min up ladder
1 ground-to-overhead 135/95
1 toes-to-bar
2 ground-to-overhead
2 toes-to-bar
3…
3…
4…
4…etc etc

Monday 7.17.17

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM
PNF your prime hip movers 2 min each side
https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

front squat

5 x 7 @ 75%

WOD

3 rounds for max reps
1 min AMRAP
ground to overhead 135/95*
(snatch, clean and jerk, clean and press . . . any style allowed as long as each rep starts on the floor and finishes with a full lock out overhead)
rest 2 min between rounds

*FB 155/110

FINISHER

Tabata side planks (alternate sides each round)

Saturday 7.8.17

Partner WOD

9am and 11am

“Panic Breathing”

for time
500-400-300-200-100m row
KB rack hold 53/35
5 burpees each at the end of each row before partners switch
With a running clock, rows will be performed alternating between teammates: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed while the other partner “rests” with two KBs in rack position. The “resting” partner will rack the KBs before the beginning of their partner’s row and will unrack them at the end of the row. Both partners perform 5 burpees before switching.

Unracking of KBs before the end of the row results in a 5 burpees each penalty for every offense, to be paid at the end of that row.

Benchmark WOD

10 am

“343″

100 deadlifts 145/115
100 power cleans 95/65
100 ground to overhead 65/35
43 burpees

Build your barbell starting with lightest weight needed (65/35) for ease of switching weights between each movement.

Hero WOD “343″ is in honor of the 343 firefighters lost on 9/11/01.

Saturday 6.3.17

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Partner WOD

9am and 11am

22 min AMRAP

100 double-unders
30 ground-to-overhead 75/45
100 double-unders
30 ground-to-overhead 95/65
100 double-unders
30 ground-to-overhead 115/80
100 double-unders
30 ground-to-overhead 135/95
100 double-unders
AMRAP ground-to-overhead 155/105

Benchmark WOD

10am

“Incredible Hulk”

20 min AMRAP

5 deadlifts 115/75
5 hang power cleans 115/75
5 front squats 115/75
5 push press 115/75
5 back squat 115/75

Monday 1.16.17

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MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner

(This is the best video I could find. Basically, one partner hangs relaxed on bar while other partner pushes forward and up with one hand on either side of the back of the rib cage. Push to a comfortable end range, hold for 10-15 seconds, release, and do it again 3 or 4 more times, trying to increase the end range each time. Keep head and midline in a neutral position).

https://www.youtube.com/watch?v=ch3lzhTzv5o

super squat hip opener sequence 2 min each side

https://www.youtube.com/watch?v=JBHzXF-mVjY

STRENGTH

(Smolov cycle notes: Pay attention to how your sets feel this week. Are they smooth and not too challenging? Tough but doable? Holy shit this is heavy? Next Monday I will be asking you to consider bumping up the weight on the same rep scheme or not. So take note! I’m very impressed by all of you who are following along with this cycle. It will be tough but it will pay off. I am excited to see the results when we retest).

back squat

5 x 7 @ 75%

alternate with

5 x 7 strict pull-ups

Reminder, do not rack the bar until finished with a set. Get all 7 reps! And try to minimize rest between sets as much as possible. Keep your HR elevated by working through your sets as quickly (and safely) as possible.

WOD

7-6-5-4-3-2-1
ground to overhead 135/95
60-50-40-30-20-10
double unders

Alternate the 2 movements: 7 GTOs, 60 double-unders, 6 GTOs, 50 double-unders etc. Start and finish with GTO.