Category

Skill

WOD for Wednesday, 11/15/17

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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 4: 3@50%, 3@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90% of (# from Week 1)

MetCon: (No cap)

“Hillary”
For time:
7RFT:
7 Deadlifts 95/65#
7 Power Cleans
7 Front Squat
14 DBall Slams (assign what the Rx weight is)

Today’s MetCon is in honor of our Queen of the Hill, Hillary. This is a timed worked out with a few of her favorite movements. There was just one rule, “no wall balls”.

WOD for Saturday, 11/11/17

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Since we’re closed today, Friday (Veterans day), we’ll honor our vets with doing a spicy workout that I researched and that I think you all will like =)

Meton – “Andy” (cap 50): 

  • 25 thrusters (95/65, 75/55, barweight)
  • 50 box jumps with a stepdown (24″/20″)
  • 75 deadlifts (@thruster weight)
  • 1.5 mile run (around loop once and back down Cedar Street.)
  • 75 deadlifts
  • 50 box jumps with a stepdown
  • 25 thrusters

Backstory: 

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

WOD for Thursday, 11/9/17

By | Skill, Strength Programming, WOD | No Comments

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 3: 3@50%, 3@60%, 3@70%, 3@80% 2×3@85% of (# from Week 1)

MetCon: (10 mins)

AMRAP 10
+3 Hang Clean 135/95
+3 HSPU / Strict DB Press

After performing Week 3 of our Hang Squat Clean cycle we have a conditioning workout that is reminiscent of a notorious CrossFit Open workout combining a Clean and a Handstand Push-up. Each round the repetitions will increase by 3 until the time expires at the 10 minute mark.

WOD for Wednesday, 11/8/17

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Skill:

3-Part Pause Snatch (Start, Knee, Hips)

Strength: (20 mins)

Power Snatch
5×3 (all at the same weight)

MetCon: (Cap 18 mins)

For time:
800m Run
25 OHS 45/35#
400m Run
25 OHS 45/35#
200m Run
25 OHS 45/35#

Let’s take a trip back in time to January when we were developing our Power Snatch during our strength program. Today’s class will start with working up to sets of the three of the Power Snatch. You might need a little review of the movement so we will include some skill work to begin. 

WOD for Friday, 11/3/17

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Skill: (10 mins)

Strength: (15 mins)

5×2 Split Jerk

MetCon:

6RFR:
45sec Wall Sit Hold (hips at parallel)
-then going immediately in to:
AMRAP 2
20 KB Swings (2/1.5pd)
30 Double Unders
-then
30sec Rest
-Repeat 5 more times (6 total rounds)

*If you do NOT complete the 45 sec Wall Sit you can not collect reps during the AMRAP


We introduce a new component to our MetCon. Before beginning your AMRAP you will have to perform a static hold, the Wall Sit. If you are unable to complete the 45secs of the Wall Sit you are ineligible to collect any reps on that round.

WOD for Wednesday, 11/1/17

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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 Wednesday, 10/25/17

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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

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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 Monday, 10/16/17

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Strength/Skill:

Handstand Holds / Shoulder Taps 5x30secs

MetCon: (Cap 2o mins)

“Wooba”
AMRAP 20
15 Wall Balls 20/14#
10 Deadlift @ BW
5 HSPU / 2 Wall Climb

We begin class with some inverted gymnastic drills working up to handstand holds and Shoulder Taps for time. At the heart of handstands, handstand walks, and handstand push-ups is the stability required throughout the body which can be developed in the handstand hold. If you can safely hold a Handstand easily you will progress to Shoulder Taps which can help you advance to handstand walking. Our MetCon is in honor of our King of the Hill, Mike Warburton. This is a workout of his design.