Saturday 1.13.18

Image result for team of 3 meme

Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Monday 1.1.18

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Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.

No 6am class this morning! All other classes as regularly scheduled!

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

AMRAP 20
50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes-to-bar
30 pull-ups
30 burpees
20 power cleans 135/90
20 push jerks 135/95
10 power snatches 135/95
10 chest to bar pull-ups

Friday 12.29.17

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

STRENGTH

8 min min EMOM
2 hang power cleans
build up to heavy set of 2

WOD

“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

Practicing the hang power clean today before completing the Hero workout “DT”. Much of the workout comes down to the hang power cleans, so we need to really dial in this movement. Look to keep “DT” metabolic and not so much limited by strength. You should choose a weight that you could complete one full round unbroken.

Wednesday 11.29.17

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

PRACTICE/STRENGTH

10 min EMOM
1 power clean + 1 push jerk
build up to a medium weight complex

WOD

“Gwen”
15-12-9
unbroken clean and jerks

Individual athlete’s choice on barbell loading.

“Gwen” is a benchmark workout that lets athletes choose their own weight on the barbell. This workout tests strength, power and conditioning. Weight should be heavy but also something that athletes can “touch and go” for 15-12-9 reps. “Unbroken” means that there can be no pausing or re-gripping at any time on the ground. Athletes may pause in the front rack before bringing the bar back down to the hips. If athletes can’t decide between 2 weights, going lighter is the better option in order for them to get a legitimate score for the day. To summarize…Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping the bar. Use same load for all three sets. Rest as needed between sets. Score is weight used. If you can’t finish a set unbroken, lighten the bar and start over.

Saturday 11.18.17

Partner Hero WOD

9am and 11am

“Glen”
30 clean & jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Benchmark Hero WOD

10am

“Tommy Mac”

2 rounds for time
12 burpees
12 thrusters 115/75
12 burpees
12 power snatch 115/75
12 burpees
12 push jerks 115/75
12 burpees
12 hang squat clean 115/75
12 burpees
12 overhead squat 115/75

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Saturday 11.11.17

Partner WOD

9am and 11am

6 rounds
every 6 min
600m run
12 deadlifts
10 hang power cleans
6 push jerks
135/95

Score is your slowest round.

Benchmark WOD

10am

“McGhee”

30 min AMRAP
5 deadlifts 275/195
13 push-ups
9 box jumps 24/20

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Friday 10.27.17

MOBILITY

thoracic extension with double lax balls (starts at 1:20 in video) 2 min

clearing hip impingement with band (starts at 2:50 in video) 2 min each side

https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

deadlifts

5 x 5 @ 80%

WOD

4 rounds
21 deadlifts 135/95
15 box jump overs 24/20
9 push jerks 135/95

Choose a weight that you could go unbroken on the push jerk every single round. This should be a weight that you could cycle 15+ reps when fresh. On the box jump overs, there is no need to fully extend the hips at the top of each rep.

Saturday 7.29.17

Partner WOD

9am and 11am

800m run
2 rounds of “DT” 135/95
800m run
2 rounds of “DT” 135/95
800m run
2 rounds of “DT” 135/95
800m run
2 rounds of “DT” 135/95

(DT: 12 deadlifts, 9 hang power cleans, 6 push jerks)

Benchmark Hero WOD

10am

“Dallas 5”

with a running clock in 29 minutes
from 0:00-5:00 AMRAP
burpees
from 6:00-11:00 AMRAP
7 deadlifts 155/105
7 box jumps 24/20
from 12:00-17:00 AMRAP
Turkish get-ups 40/30 DB
from 18:00-23:00 AMRAP
7 snatches 75/55
7 push-ups
from 24:00-29:00 AMRAP
row for cals
Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

This Hero WOD was originally posted on the CrossFit main site as the workout of the day for Saturday, July 8, 2017 (170708).

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Thursday 3.16.17

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/SKILL

10 min EMOM to build up to a 1RM hang power clean

3, 3, 3, 2, 2, 2, 1, 1, 1, 1

WOD

5 rounds

10 C2B pull-ups
10 HR push-ups
10 power cleans 115/85
400m run

Thursday 3.2.17

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

10 min EMOM
power clean
3,3,3,2,2,2,1,1,1,1
build up to a heavy single/1RM for the day, record your top weight

WOD

3 rounds
10 push jerks 135/95
400m run

FINISHER

3 rounds
30 sec hollow rocks
30 sec supermans
30 sec handstand hold
30 sec rest