Monthly Archives

October 2017

WOD for Wednesday, 11/1/17

By | Skill, Strength Programming, WOD | No Comments

Skill:

Hang Squat Clean Skill:
1) Hang Muscle Clean x10 (bar)
2) Hang Power Clean x10
3) Hang Power Clean to Front Squat x10
4) Hang Squat Clean x10

Strength: (20 mins)

Hang Squat Clean
Week 2: 3@50%, 3@60%, 3@70%, 3×3@80% of (# from Week 1)

MetCon: (Cap 8 mins)

“Grace”
For time:
Clean and Jerk 135/95# *floor to OH except snatch


This week’s Nasty Girl is “Grace”. It’s simple, it’s fast, it’s powerful, it’s awesome. It is about your power, energy and movement efficiency to move a weight from the ground to overhead 30 times as fast as possible.

WOD for Tuesday, 10/31/17

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Strength: (15 mins)

4 rounds:
10 (each) Stepback Lunge (DB/KBs held in each hand)
10 (each) Single Arm DB Row

MetCon: (Cap 20 mins)

5RFT:
200m MB Run 20/14#
20 Wall Balls


There is something about carrying a Medicine Ball that completely changes running. In today’s MetCon you’ll have to run 1,000 total meters carrying your little friend. Maybe it will help keep you warm.

WOD for Monday, 10/30/17

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Stability: (6 mins)

4 x12 (each) Side Plank w/ Reach Through

MetCon: (Cap 20 mins)

AMRAP 20
40 DB Snatch 50/35#
30 Box-Overs (24/20#)
25 Toes to Bar
20 HR Push-ups


Class begins with the Side Plank with Reach Through. This variation of the Side Plank is great for really overloading the oblique. The oblique has 2 main functions; anti-lateral extension and trunk rotation. By adding the reach through to the side plank the oblique is now challenged to perform both functions.

WOD for Thursday, 10/26/17

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Strength: (15 mins)

3 Rounds:
10 (each) Single Leg RDL
20 Renegade Row
30sec (each) Side Plank

MetCon: (Cap 14 mins)

AMRAP 14
50 Double Unders/ 150 Singles
5 Deadlifts (275/195#) (+1 Deadlift each round)


Our conditioning workout is an example of training contrast. We combine the skill and speed of Double Unders with the load of moderately heavy deadlifts. How will one effect the other?

WOD for Wednesday, 10/25/17

By | Skill, Strength Programming, WOD | No Comments

Skill: (10 mins)

Strength: (10 mins)

5×3 Split Jerk

MetCon: (Cap 10 mins)

AMRAP 10
10 STOH 95/65#
20 Barbell Stepback Lunges (front rack)
30 Lateral Bar Hops (off 2 feet, land 2 feet)


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 Tuesday, 10/24/17

By | Skill, Strength Programming, WOD | No Comments

Skill:

Hang Squat Clean Skill:
1) Hang Muscle Clean x10 (bar)
2) Hang Power Clean x10
3) Hang Power Clean to Front Squat x10
4) Hang Squat Clean x10

Strength:

Week 1: 5×1 AHAP Hang Squat Clean (all at the same weight)
*Record number

MetCon: (Cap 20 mins)

“Double Jeopardy”
EMOTM (Death by) (Cap 20 minutes)
Odd Minutes:
1 Hang Power Clean (155/105#) (+1 rep)
Even Minutes:
10 Wall Balls (20/14#)(+1 rep)

Penalty: 30sec plank for the beginning of each minute

*Athlete can “die” during either exercise which means they are done.


It’s Halloween so it feels right to perform a “Death By” workout. If you can not complete the desired amount of repetitions of EITHER movement in the assigned minute you will not longer be able to continue. This will be a great test of strength and conditioning to start the week.

WOD for Monday, 10/23/17

By | Skill, Stability, WOD | No Comments

Stability: (8 mins)

5x ME L-Sit Hold in Support position

Skill:

Bar Muscle- Up

MetCon: (Cap 15 mins)

For time:
50 Toes to Bar
40 Sit-ups
30 Pull-ups
20 Strict Pull-ups
10 Bar Muscle-ups / Strict Chest to Bar

This MetCon is inspired by Sunday’s CrossFit.com Workout of the Day. It is definitely unique to our day-to-day conditioning workouts and sometimes that’s just what we need.

WOD for Friday, 10/20/17

By | Strength Programming, WOD | No Comments

Strength:

EMOTM 10
Odd Minutes: 10 Ring Dips *strict* http://youtu.be/I0mxljv5ozw
Even Minutes: 10 Toes to Bar / Knees to Chest

MetCon: (Cap 15)

For Time:
50 Cal Row
75 Burpees
100 Double Unders

Today we work on some gymnastic strength development with strict dips and Toes to Bar. Ring dips are great for our upper body extensors and stabilizers, including our muscles of the shoulders, tricep, and even pectoralis major and minor. Toes to Bar train the muscles that assist us in global flexion such as the lats, abdomen, and hips.

WOD for Thursday, 10/19/17

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Strength: (10-12 mins)

KB Stability Walk Series:
2 laps OH
2 laps Front Rack
2 laps Suitcase

MetCon: (Cap 15)

CrossFit.com WOD 171011
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks (155/105#)
    Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
    Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks

We will join many other CrossFitters around the world and perform a CrossFit.com Workout of the Day from last week. It’s a unique design that should be fun and challenging.