Monthly Archives

November 2017

WOD for Friday, 12/1/17

By | WOD | No Comments

Warm-Up: (6 mins)

AMRAP 6
ME Cal Row
*athletes must row a minimum 20 calories before switching

MetCon: (Cap 15 mins)

For time:
50 DB Snatch
60 Pull-ups
70 Wall Balls 20/13#

Its been a while since we’ve programmed a long chipper. A key to performing well while performing high repetitions of a movement consecutively is maintaining technique and mechanics. When fatigue sets in there are breakdowns in our form if we are not disciplined. Those break downs leak energy and add up over time. While it might seem faster to push through at the time, those who maintain form the longest decrease energy expenditure and perform better over a long period of time.

WOD for Thursday, 11/30/17

By | Strength Programming, WOD | No Comments

Strength: (15 mins)

4 Rounds:
12 Plank w/ KB Pull-Throughs https://youtu.be/VYuvGOvJcFo (drag a KB)
10 (each) Bulgarian Split Squat

MetCon: (12 mins)

AMRAP 12
30 Double Unders
3 Toes to Bar *(+3) each round

We introduce the Plank with Pull-Through today. This exercise is designed to stress the core in multiple ways. The muscles of the “core” are challenged with anti-extension (via prone positioning) and anti-rotation (via pulling the KB across the body).

WOD for Wednesday, 11/29/17

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 6: 1RM

MetCon: (Cap 12 mins)

For time:
15/12/9
Hang Squat Clean @50% of 1RM from above
Lateral Bar Hop Burpee (must hop w/ 2 feet, land 2 feet)

It’s time for a Max Out! Today you will finally get to see how much you’ve improved on your Hang Squat Clean!

WOD for Tuesday, 11/28/17

By | Strength Programming, WOD | No Comments

Strength:

4×8 Tempo Ring Dip (31X1)

MetCon: (20 mins)

AMRAP 20
20 Boulder Stepback Lunges 20/14#
20 Russian Twists
20 Barbell Push Press 95/65#

You may be familiar with “Tempo” training. We have used it with other exercises like squats, pull-ups and push-ups. “Tempo” is when we prescribe the pace that we move throughout the range of motion. Today’s dips will be using a 31X1 tempo. These may require some serious band assistance.

WOD for Monday, 11/27/17

By | Strength Programming, WOD | No Comments

Strength: (12 mins)

3 Rounds:
4 Wall Climbs
10 (each) SL DL

Fitness Test:

1min ME Cal Assault Bike
*Calories completed will also be added to your MetCon score.

MetCon: (13 mins)

AMRAP 13
10 (each) Single Arm KB Swing (1.5/1pd)
20 Sit-ups
20 Goblet Squats (w/KB weight)

Today you’ll get your shot against the undefeated Assault Bike! In 1 minute you’ll try to collect as many calories as possible. Don’t take this challenge lightly. Your calories from the Assault Bike will also be added to your total on the AMRAP that follows.

WOD for Wednesday, 11/22/17

By | Strength Programming, WOD | No Comments

Strength: (10 mins)

5×8 Negative Pull-ups (3sec decent)

MetCon:

“14.5″
For time:
21-18-15-12-9-6-3 of
Thrusters 95/65#
Bar facing Burpees *if space permits

Before you head home for Thanksgiving you must “Earn the Bird”!!! You’ll be earning it with one of the most notorious Open workouts of all time, “14.5”. It is a relentless amount of two full body exercises. It is also my least favorite workout of all time. It has become a tradition to do before Thanksgiving. Have fun!

WOD for Tuesday, 11/21/17

By | Strength Programming, WOD | No Comments

Strength:

3 Rounds:
10 (each) SL Squat off box
10 (each) Half Kneeling KB Press

MetCon:

4RFR
45sec Cal Row
-15sec Rest
45sec DB Stepback Lunges (loaded like they were in the Open) 50/35#
-15sec Rest
45sec Triple Unders (DU’s are scaled) *single unders not allowed
-15sec Rest

We will use intervals to improve our conditioning. Today’s intervals will be a very tough 3:1 work/rest ratio leaving you very little time to recover. The MetCon will also include some Triple Unders for some fun. Double Unders will now be considered scaled and Single Unders will not be counted at all.

WOD for Monday, 11/20/17

By | Skill, Strength Programming, WOD | No Comments

Strength: (20 mins)

Hang Squat Clean
Week 5: 3@50%, 3@60%, 3@70%, 4×3@80% of (# from Week 1)

MetCon: (Cap 12 mins)

For time:
40/32/18 of:
Wall Balls 20/14#
Sit-ups

Let’s keep the Hang Clean training going before Thanksgiving vacation. After doing a hefty dose of triples we will use a high-rep burner inspired by CrossFit.com.

WOD for Friday, 11/17/17

By | WOD | No Comments

Warm Up:

4 Minute Bear Crawl Challenge
*athletes must crawl around for 4 minutes. If an athlete stops and stands up they must hold a plank the rest of the time.

MetCon: (20 mins)

EMOTM 6
15 Wall Balls (Beginner 10 reps) 20/14#
-1min rest
EMOTM 6
20 KB swing (1.5/1) (Beginner 15 reps)
-1min rest
EMOTM 6
10 T2B (15 K2C) (Beginner 15 Sit-ups)

We have been including a lot of interval training with great success in your programming. This week we are using rounds of EMOTM style intervals but rather than using 1 or 2 movements for the entirety of the workout you will be working 6 minutes with 1 movement before moving on to the next. Your variety of movements include the knee dominant Wall Ball, the hip dominant KB Swing and the anterior chain dominant Toes to Bar.

WOD for Thursday, 11/16/17

By | Uncategorized | No Comments

Stability:

4 Rounds:
20 Russian Twists
20 Shoulder Taps
5 Dragon Flag Regressions (slow descent)

MetCon: (Cap 12 mins)

AMRAP 12
10 Single Arm KB Push Jerk (R) 2/1.5pd
10 Single Arm KB Push Jerk (L)
75 Double Unders

Class will begin with lots of core stability work with various exercises. Your conditioning will include a unique movement, the Single Arm KB Push Jerk. You will have to deal moving a heavy unbalanced load from your shoulder to the overhead position. It will require good shoulder strength and stability along with crisp technique.