Monthly Archives

September 2017

WOD for Friday, 9/29/17

By | Skill, WOD | No Comments

Skill: (12 mins)

Hang Power Snatch

MetCon: (Cap 15 mins)

10 Hang Power Snatch 75/55#
15 Sit-ups
20 Barbell Stepback Lunges 75/55# *bar in front rack

We will take some time to practice the Hang Power Snatch. This version of the Snatch allows us to focus on the hip drive, second pull, and turn over of the bar. It will also allow you to develop a soild overhead receiving position.

WOD for Thursday, 9/28/17

By | WOD | No Comments

Fitness Test:

2k Row

MetCon: (Cap 10 mins)

12 Thruster 135/95#
24 Box Overs 24/20” *hands can not touch the box

Today we have a Fitness Test which is rowing 2,000 meters for time. We can’t think of all the rowing tests as the same. Speed, stroke rate, mechanics, and power output should be considered and varied when performing a 500m, 1000m or 2,000m row. The shorter a row the closer an athlete can work to his or her anaerobic threshold simply because the distance may be completed before the body hits its capacity. Longer distances require an athlete to understand what a good pace is short of burning out but fast enough to submit a good time. The best way to know such speeds is to row these distances often and condition your body to them.

WOD for Tuesday, 9/26/17

By | Stability, WOD | No Comments

Stability: (15 mins)

4 Rounds of:
1 lap Single Arm Bottom’s Up KB Stability walk: *alternate arms each time across
15 Strict Toes to Bar / Knees to Chest

MetCon: (12 mins)

From 0-2mins:
ME DU’s  *no scaling unless a beginner
From 2-4mins:
ME Chin-ups
From 4-6 mins:
From 6-8 mins:
ME Chin-ups
From 8-10 mins:
From 10-12 mins:
ME Chin-ups

Today’s MetCon is not your typical AMRAP. It is essentially intervals but without rest periods. The clock will be running continuously  for 12 mins as you switch from movement to movement.

WOD for Monday, 9/25/17

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Stability: (8 mins)

Segmented Wall Climbs (6)

MetCon: (Cap 16 mins)

40 Wall Balls 20/14#
15 Cleans 135/95
40 Wall Balls
10 Cleans
40 Wall Balls
5 Cleans

The workout will begin with more Segmented Wall Climbs. These are midline and shoulder stability exercises to improve your plank and inverted positioning along with any exercise that may include those positions. A benefit of the wall climb is that you are using your shoulders in multiple planes unlike simply performing an over head press or push-ups. Be sure to keep your midline core muscles involved to master this global stability exercise.

WOD for Friday, 9/22/17

By | Strength Programming, WOD | No Comments

Strength: (20 mins)

10 RM Back Squat then 10 @ 95%, 10 @90%

MetCon: (Cap 18 mins)

20 Burpee to Plate
20 Plate Floor to Overhead 45/35#
200m Plate Carry 45/35#

Today’s MetCon is a bit of a partner WOD but instead of your workout BFF your partner will be a Barbell Plate. They will be with you for burpees, the up and downs of Floor to Overheads, and long walks down the sidewalk.

WOD for Thursday, 9/21/17

By | Strength Programming, WOD | No Comments

Strength: (15 mins)

3 Rounds:
20 Renegade Rows *alternating
12 Banded Face Pulls
10 (each) Single Leg RDL

MetCon: (Cap 20 mins)

20 Double Unders
20 Boulder Step-up 24/20″ /20/14#

Class starts with a strength circuit to continue to develop some of the lesser trained movements and body parts. They aren’t sexy but they help keep us safe and durable. Your Metcon is a 7 round 400+ repetition beast for you to grind your way through in under 20 minutes.

WOD for Wednesday, 9/20/17

By | Strength Programming, WOD | No Comments

Strength: (15 mins)

5RM Strict Press then 5 @95%, 5@90%

MetCon: (Cap 15 mins)

“Freestyle Fran” 160921
45 Reps each for time:
Thrusters 95/65#
*Partition reps in anyway

We are borrowing a workout from CrossFit HQ. Do repetition schemes effect the length of your workout despite the workload being identical? This is a good way to find out. You will have to perform all the repetitions of “Fran” but you may partition them however you want.

WOD for Tuesday, 9/19/17

By | Strength Programming, WOD | No Comments

Strength: (20 mins)

5×5 Clean Grip Deadlift

MetCon: (Cap 10 mins)

+2 Power Clean 185/125#
+2 Toes to Bar

We are going to take the strength we developed in our Power Clean program and apply it to our MetCon to see how it helps our work capacity in this ascending ladder AMRAP.

WOD for Monday, 9/18/17

By | WOD | No Comments

MetCon: (Cap 28 mins)

5 Rounds for time:
400m Run
30 Box Jumps 24/20″
30 Wall Balls 20/14#
*Strongly consider scaling. 1st timers should scale.

“Kelly” is a notoriously disliked Nasty Girl. Physically, it is a straight forward endurance workout. Mentally, it is just as taxing. Just focus on the round at hand and don’t get overwhelmed. If you have not performed “Kelly” before consider talking with your Coach to discuss reducing the volume of work.