Category

Skill

WOD for Thursday, 9/14/17

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Stability:

Tabata hollow hold

Skill: (5 mins)

Gymnastic Kip

MetCon: (Cap 20 mins)

“Nicole”
AMRAP 20
400m run
ME UB Pull-ups

“Kipping” is not flailing. We will take some time to work the hollow position and practice using horizontal force through our hips and midline to elevate us towards the bar. After that we will end the week with a Nasty Girl, “Nicole”. For twenty minutes you will alternate between 400m runs and pull-ups, but there’s a twist. Each time you come back from a run you will only be allowed to perform 1 set of unbroken pull-ups (can’t break from the bar once you’ve started). Conditioning, strength and strategy will be important today.

WOD for Wednesday, 9/13/17

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Strength: (20 mins)

Week 5: 1RM then 1@95%, 1@90%

MetCon: (Cap 15 mins)

40 Wall Balls 20/14#
20 Hang Cleans 115/85#
30 Wall Balls
15 Hang Cleans
20 Wall Balls
10 Hang Cleans

Our Power Clean strength cycle is ending and we conclude with a 1RM Power Clean! I hope your strength and skill has developed enough for a new personal record.

WOD for Thursday, 9/7/17

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Skill:

Power Clean

Strength: (20 mins)

Week 4: 2RM then 2@95%, 2@90%

MetCon: (Cap 10 mins)

For time:
200m Run
21 Hang Cleans 155/115#
200m Run
15 Hang Cleans
200m Run
9 Hang Cleans

Sprints and Cleans are both “Power” based movements. Power is the ability to exert a maximal force in as short a time as possible, as in accelerating. While strength is the maximal force you can apply agains a load, power is proportional to the speed at which you can apply this maximal force.

WOD for Tuesday, 8/29/17

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Skill:

Power Clean

Strength: (20 mins)

Week 3: 3RM then 3 @95%, 3@90%

MetCon: (Cap 15 mins)

For time: Descending Ladder from (10-1) of:
Deadlifts 225/155#
Toes to Bar

We start by advancing our Power Clean strength program with heavy triples. After that our MetCon is a classic CrossFit combination of weight lifting and gymnastics at a quick pace.

WOD for Tuesday, 8/22/17

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Stability: (8 mins)

4xME L-Sit

Skill: (6 mins)

American KB Swing

MetCon: (Cap 16 mins)

“Helen”
3RFT:
400m run
21 American KB Swings (1.5/1pd)
12 Pull-ups

Not to bum you out but we need to start re-testing some of the Nasty Girls that involve running outdoors that we already performed in the Spring and early Summer before we lose too much day light. Today it’s “Helen” so look back in your notes to April 20th to find out how you did the first time.

WOD for Thursday, 8/17/17

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Skill: (15 mins)

Gymnastic Kipping

MetCon: (Cap 15 mins)

For time:
30 Cal Row
40 Weighted Step-ups 45/35# plate *can hold in anyway w/o touching neck /head
50 Sit-ups
60 Pull-ups

Now that the Pull-up Strength Program is over we think it’s the perfect time to practice and development Kipping and the Kipping Pull-up. Today we will go over the The Scap Pull-up, The Pinkie/ Thumb Drill, and the Stop and Go Drill.

WOD for Wednesday, 8/16/17

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Skill:

Power Clean

Strength:

Week 1: 5×1 Power Clean AHAP all at the same weight

MetCon: (12 mins)

AMRAP 12
+3 Power Cleans 95/65#
+3 Bar Hop Burpees
*(+) reps ascend each round

Let’s kick off a a brand new strength cycle with some weightlifting. We begin with the Power Clean. The Power Clean is when the bar is pulled from the floor and racked on the shoulders without having to squat. it is a great way to learn how to pull the bar with a good bar path and extend the body violently to peak the bar high enough to rack on the shoulders.

WOD for Friday, 8/11/17

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Skill: (8 mins)

Split Jerk

Strength: (15 mins)

3RM Split Jerk, then 3@ 90%, 3@ 85%

MetCon: (Cap 12 mins)

“Heavy 17.5″
10RFT: (Cap 12) *same cap as the actual event
9 Thrusters 135/95#
35 Double Unders

We were waiting for a CrossFit Games event that was doable On the Hill. Unfortunately for you “Heavy 17.5” is the one. Because the weights moved up from the original weights during the Open the women are now performing at the weight the men originally had. Fun Fact: Kara Webb, who won the event,  would have placed 658th in the MENS division of the Open…in her 3rd workout of the day… on the the 3rd day of competing… with transitions. You fellas might not want to check what your 17.5 placement was.

WOD for Friday, 8/4/17

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Skill: (8 mins)

Push Jerk

Strength: (15 mins)

5RM Push Jerk, then 5@ 90%, 5@ 85%

MetCon: (Cap 15 mins)

For time:
30 Cal Row
45 Thruster 95/65#
60 Air Squats

Today’s skill is focusing on the Push Jerk. The Push Jerk allows an athlete to generate force from the floor into the bar with the legs and then quickly dropping underneath the bar to lock out and avoid the weak points of pressing the weight. A good overhead position and vertical dip and drive are crucial for an efficient Jerk.

WOD for Tuesday, 7/25/17

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Skill:

Touch & Go Power Cleans

Strength:

12 minutes to establish 5RM TnG Power Clean

MetCon:

AMRAP 5
10 Hang Cleans 95/65#
10 Toes to Bar
– 3 min rest
AMRAP 5
15 Deadlift 95/65#
15 Burpees

Here is a rather spicy combo plate of conditioning. Instead of perform a 10min AMRAP. You will perform two 5 minute AMRAPS of completely different couplets. Your score will the be combined total of each part.