Monthly Archives

December 2017

WOD for Friday, 12/29/17

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Strength: (12 mins)

12 mins to establish a 3RM Barbell Thruster

MetCon:

5RFR:
1min ME Cal Row
1min Rest
1min ME DB Thruster 35/20
1min Rest

Thrust you must. We have two forms of Thrusters today. First, you will work on overall strength by establishing a 3RM Barbell Thruster. Second we will transition to the Dumbbell Thruster while training work capacity.

WOD for Thursday, 12/28/17

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Strength: (Cap 15)

Double KB Overhead Walking Lunge
5×20 AHAP (w/ locked elbows)

MetCon: (Cap 15 mins)

AMRAP 15
9 Hand Release Push-ups
15 Hang Cleans 135/95#
21 Pull-ups

Today’s class starts with working on a dynamic strength movement, overhead walking lunges with two kettlebells. This exercise requires a good deal of overhead mobility and global strength and stability. Take your time and work with a partner to complete all 5 sets.

WOD for Wednesday, 12/17/17

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Strength:

4 Rounds:
10 (each) SL DL
10 Ring Dips

MetCon: (Cap 12 mins)

For time:
15/12/9
Deadlifts 315/225#
Strict HSPU / Scale with Wall Climbs (reps 9/6/3)

We performed the original Nasty Girl, “Diane”, a few week ago. We put a twist on it today and prioritize “strength”. You’ll be required to perform heavier deadlifts and strict Handstand Push-ups.

WOD for Tuesday, 12/26/17

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Stability:

4 Rounds:
20sec Single Leg Hip Bridge
20sec Single Leg Hip Bridge
20sec Side Plank
20sec Side Plank

MetCon: (Cap 20 mins)

“Cindyrella”
AMRAP 20
5 Toes to Bar
10 Burpees
15 Wall Balls 20/14#

We are back from the holiday weekend with a variation of “Cindy”.  This is a spicier version with Toes to Bar instead of Pull-ups, Burpees instead of Push-ups, and Wall Balls in place of Air Squats.

WOD for Friday, 12/22/17

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Skill: (8 mins)

Toes to Bar

Strength: (5 mins)

EMOTM for 5 minutes perform either 6, 9, or 12 unbroken Toes to Bar

MetCon: (Cap 12 mins)

CrossFit.com (171215)
On a 12 minute clock perform AMRAP:
1min Squat Cleans 135/95#
1min Push Jerk
2min Squat Cleans
2min Push Jerk
3min Squat Cleans
3min Push Jerk

Today’s MetCon has been borrowed from CrossFit.com. It is a heavy does of barbell. You will be performing as many reps of Squat Cleans and Push Jerks during a set amount of time. That time, however, increases as the workout goes on. Strength endurance and technique will be tested.

WOD for Thursday, 12/21/17

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Strength: (12 mins)

1RM Snatch (may also be a Power Snatch)

MetCon: (Cap 15 mins)

5RFT:
20 Walking Goblet Lunge (w/ DB) 50/35#
20 DB Snatch 50/35#

December is a crazy time of year for all of us. With changes in our work, school, holiday schedules it is difficult to follow a periodized program like we have over the past year. So, for the rest of the month we will be testing your strengths randomly! Let’s grab some last minute PRs before 2017 is over.

WOD for Wednesday, 12/20/17

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Strength: (8 mins)

8 minutes to establish 1RM weighted Pull-up

MetCon: (Cap 15 mins)

“Jeffers”
4RFT:
40 Double Unders
30 Wall Balls 20/14#
20 Pull-ups

Today’s MetCon is in honor of our December King of the Hill, Brendan. He prefers high repetition moderate length timed workouts. These are also a few of his favorite movements.

WOD for Monday, 12/18/17

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Warm Up:

50 Hip Bridges
2x Green Mile
20 Wall Squats

Strength: (30 mins)

In 30 minutes total as much weight as possible:
3RM Back Squat
3RM Front Squat
3RM OH Squat

MetCon:

1min ME Calorie Row

Let’s get spicy. The last week before Christmas break is going to start off the a unique strength test. In 30 minutes you will need to perform a 3RM Back Squat then move on to establish a 3RM Front Squat then finish by establishing a 3RM Overhead Squat. Combine the heaviest weight of each lift. Then perform a 1min ME Calorie Row. Take those calories and add them to your combined weight. That number will be your score for the day.

WOD for Friday, 12/15/17

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Stability

4 Rounds:
30sec Wall sit
-15sec Rest
30sec Side Plank
-15sec Rest
30sec Side Plank
-15sec Rest
30sec Hollow Hold
-15sec Rest

MetCon: (Cap 20 mins)

15RFT:
5 Chest to Bar Pull-ups
10 Push-ups
15 Jump Squats (minimum 6 inch jump)

You read that right, today’s MetCon is 15 rounds for time!  The workout is similar to an inverted “Cindy”. Rather than 20 minutes of 5,10,15 and collecting rounds your goal will be to attempt to complete the 15 rounds within the 20 minutes which may be very difficult. If you’re not going to finish it is still important to collect as many reps as you can.