Monthly Archives

April 2017

WOD for Monday, 5/1/17

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Strength: (20mins)

Front Squat:
Week 6


5 Rounds:
In 2 mins complete:
200m Run
ME Burpees
-2min rest

Today is full of power and overall capacity to create power. First by moving heavy loads repeatedly and secondly to sprint and perform burpees in short intervals.

WOD for Friday, 4/28/17

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Split Jerk (10mins)


Skill/Strength: (10mins)

5×3 Split Jerk (does not have to be heavy)

MetCon: (Cap 15)

Descending Ladder for time (10-1) of:
Hang Clean @135/95#

Class begins with working on some weightlifting skill in form of the Split Jerk. There are a few important components of a good Split Jerk:
– Maintaining a vertical torso on the dip.
– Driving the bar off of you with your legs.
– Quick feet with proper placement.

WOD for Thursday, 4/27/17

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Strength: (20mins)

Week 5
5×3 @85% of Week 1

MetCon: (Cap 18)

For time:
400m Run
-then 3 rounds of:
10 Deadlift @ 225/155#
10 Bar Hop Burpees (parallel)
400m Run

Today’s MetCon is a running sandwich with deadlifts and burpees in the middle. This is a dynamic conditioning workout because it involves 3 crucial components of fitness; mono-structural running, lifting weights, and calisthenics. Having all three developed is the goal.

WOD for Wednesday, 4/26/17

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Strength Circuit: (20mins)

4 Rounds:
12 V-ups
5 Weighted Chin-ups
10 (each) SL Squats

MetCon: AMRAP 12

15 Toes to Bar
20 Goblet Stepback Lunges 2/1.5pd
25 KB Swing 2/1.5pd (must be same weight as lunges)

We are going to use some unique movements in our Strength Circuit today. We will keep practicing our V-ups and combine that with Chin-up strength and the balance and coordination of Single Leg Squats.

WOD for Tuesday, 4/25/17

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Side Plank
5x25sec hold / 10 sec rest (each)

MetCon: (Cap 20)

Chipper: (Rolling heats every 4 minutes)
600m Row
400m Farmer’s Walk 50/35# (preferably DBs)
200 Double Unders
100 Russian Twists

Our muscles and other connective tissues help us move in different directions and planes. You probably don’t think about it but different exercises train our body to move through specific planes. A plane not trained often enough is the frontal plane. This is when we move sideways. The side plank trains us to stabilize the frontal plane rather than move through

WOD for Monday, 4/24/17

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Strength: (20mins)

Front Squat:
Week 5
5×5 @80% of Week 1

MetCon: (Cap 20)

5 RFT:
400m Run
15 OHS 95/65#
*scale volume if necessary

This week’s Nasty Girl is “Nancy”. For 5 rounds you will need to complete a 400m run and 15 overhead squats. At first it doesn’t seem too bad but as the rounds add up your breathing, core and shoulders get taxed and what seemed to be a light squat gets much harder.

WOD for Friday, 4/21/17

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Strength: (20mins)

Week 4: 5×5 @80% of Week 1

MetCon: (Cap 7)

Sprint Chipper:
20 DB Thrusters 50/35#
500m Row
70 DU’s / 150 Singles

*Rolling heats

Today is all about power! Power is all about producing force and repeating it in a short amount of time. First we will express power with Week 4 of our Deadlift Strength Program by moving a lot of weight quickly. Second, we apply that speed to a multi-exercise workload of Thrusters, Rowing and Double Unders. There will be little time to rest with our 7min cap. Will anyone make it?

WOD for Thursday, 4/20/17

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3xME L-Sit (cap 8)
*on Rings
*leave timer on and let athletes take turns.
*score is combined time
*Scaled athletes can perform support position on rings or boxes for time.
*Scaled athletes can also hold a bent knee leg raise

Skill Vid: &

Skill: (6 mins)
American KB Swing

MetCon: “Helen”

(Cap 16)
400m run
21 American KB Swings (1.5/1pd)
12 Pull-ups

*Please scale the KB Swing to Russian if people are having a hard time.

Now that the CrossFit Open is over you’ll notice that we now perform a “Nasty Girl” or a classic CrossFit workout each week. Many of these are leaderboard workouts where you can battle your classmates for supremacy.

WOD for Wednesday, 4/19/17

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4 Rounds:
10 Strict Toes to Bar
12 Banded Face Pulls (demo)
10 Single Leg RDL (each)


40 Stepback Lunges w/ OH MB 20/14#
30 MB Slams
20 Russian Twists

Class begins with some accessory work in your strength circuit. While strength circuits aren’t exciting these fundamental movements are important for patching up weaknesses, asymmetries, and imbalances.

WOD for Tuesday, 4/18/17

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Strength: (20mins)

Front Squat:
Week 4
5@75% of Week 1

MetCon: (Cap 15)

For time:

Squat Cleans 115/75#
HR Push-ups

Week 4 of the Front Squat program brings our highest percentages yet. Your last set should give you a good idea of how the program is working for you. The MetCon is a variation of the typical CrossFit 21/15/9 rep scheme with a weightlifting and bodyweight combination.