Category

Skill

WOD for Friday, 2/16/18

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Skill: (5 mins)

Double Unders

Skill: (4 mins)

For time: (Cap 4)
100 Double Unders
*No scaling

MetCon: (Cap 20 mins)

AMRAP 20
25 Wall Balls 20/14#
20 Toes to Bar
15 Power Cleans 135/95#

Today we will be working on our long time domain conditioning with a combination of various movements. Long time domain workouts are all about maintaining a pace and keeping movement as efficient as possible. Sloppy and inefficient movement will slowly break you down as the workout goes on.

WOD for Wednesday, 2/14/18

By | Skill, Strength Programming, WOD | No Comments

Skill:

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

10x 3 Part Pause  Power Snatch
10x 2 Part Pause Power Snatch (Knee / Hips)
10x 1 Part Pause Power Snatch (Knee)
10x Power Snatch (Slow to Knee but no pause)

Strength: (20 mins)

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

MetCon: (Cap 15 mins)

5RFT:
12 “R” Single Arm OH DB Squat 35/20#
12 “L” Single Arm OH DB Squat
12 Strict Chin-up

After continuing our Power Snatch strength program we introduce a new movement to our CrossFit programming, the single arm overhead squat. While the weight might seem light relative to a barbell over head squat there are unique challenges to stabilizing a dumbbell overhead. There is a great deal of mobility and stability involved in this movement. For those who are unable to perform them consider it a goal and accept the challenge of improving your mobility and stability.

WOD for Tuesday, 2/13/18

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Skill: (5 mins)

Strength: (8 mins)

5×10 V-ups

Skill: (5 mins)

MetCon:

4 RFR:
40sec ME DBall Slam
-20sec Rest
40sec ME DB Hang Squat Clean 50/35#
-20sec Rest
40sec ME Sit-ups
-20sec Rest

One thing unique about CrossFit is that they utilize dumbbell versions of all the classic barbell Olympic Lifts. Today you will learn and practice the dumbbell Hang Squat Clean. How does it compare to its barbell brother?

WOD for Tuesday, 2/6/18

By | Skill, Stability, WOD | No Comments

Skill: (5 mins)

Handstand and kicking off and on the wall

Stability

5 Rounds:
30sec Handstand Hold
-30sec Rest

MetCon:

5RFR:
40sec ME Cal Row
-20sec Rest
40sec ME Ring Dip
-20sec Rest
40sec ME DB OH Walking Lunge 50/35# (both arms)
-20sec Rest

I’m sure you’ve heard by now that Dumbbells were included for the first time in the CrossFit Open last year. While it isn’t clear what exercises with the Dumbbells will be included its smart to include as many as we can in our preparation. Today we will train the DB Overhead Walking Lunge.

WOD for Monday, 2/5/18

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Open Prep:

Tabata Double Unders

Skill:

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

10x 3 Part Pause  Power Snatch
10x 2 Part Pause Power Snatch (Knee / Hips)
10x 1 Part Pause Power Snatch (Knee)
10x Power Snatch (Slow to Knee but no pause)

Strength: (20 mins)

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

MetCon: (Cap 10 mins)

“14.1″
AMRAP 10
30 Double Unders
15 Power Snatches 75/55#

Our CrossFit Open prep continues. Today we will be testing a WOD so nice, they picked it twice. The workout “14.1” aka “11.1” is a dizzying amount of Double Unders and Power Snatches. Check out the first Open announcement video of 2014 https://youtu.be/8hFwkdY20IU.

WOD for Monday, 1/29/18

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Skill: (5 mins)

Barbell thruster

Strength: (10 mins)

10mins to establish a 3RM Thruster

MetCon: (Cap 7 mins)

“12.5″
AMRAP 7
3 Thruster 100/ 65#
3 Chest to Bar Pull-ups
6
6
9
9….continued by 3 each round

This workout was the final week of the 2012 CrossFit Open. It is obviously “Fran” inspired because it is a combination of Barbell Thrusters and Pull-ups. it is mentally grueling as the repetitions increase after each round. However, this is only a 7 minute workout so you will need to keep your foot on the gas pedal to score high. The likely hood of these to movements being included in the 2018 is very high.

WOD for Friday, 1/26/18

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Skill:

Handstand Push-up

Strength: (Cap 7 mins)

Rx: 40 HSPU for time
Scaled: 15 Wall Climbs

MetCon: (Cap 12 mins)

80 Wall Balls 20/14#
40 MB Slams
60 Wall Balls
30 MB Slams
40 Wall Balls
20 MB Slams
20 Wall Balls
10 MB Slams

Today’s MetCon is a great test of strength-endurance and amplitude. You’ll be working with higher repetitions of the Wall Ball and Med Ball Slam. This workout, however, is not a chipper. If you make it down the ladder you will have to start back at the top.

WOD for Tuesday, 1/23/18

By | Skill, Strength Programming, WOD | No Comments

Skill:

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

10x 3 Part Pause  Power Snatch
10x 2 Part Pause Power Snatch (Knee / Hips)
10x 1 Part Pause Power Snatch (Knee)
10x Power Snatch (Slow to Knee but no pause)

Strength: (20 mins)

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

MetCon: (Cap 10 mins)

“18.0″
For time
21/15/9
DB Snatch 50/35
Burpee jumping over DB

If you’ve been paying attention Dave Castro, director of the CrossFit Games, released a teaser workout to excite people for the 2018 Open. It is not overly difficult but serves as a good tune-up and an idea of what’s to come.

WOD for Thursday, 1/18/18

By | Skill, Strength Programming, WOD | No Comments

Skill:

3-Part Pause Snatch (Start, Knee, Hips)
10x 3 Part Pause  Power Snatch
10x 2 Part Pause Power Snatch (Knee / Hips)
10x 1 Part Pause Power Snatch (Knee)
10x Power Snatch (Slow to Knee but no pause)

Strength: (12 mins)

5×1 Power Snatch

MetCon: (Cap 8 mins)

For Time:
750m Row
50 DB Snatches 50/35#
30 Stepback lunges with/ DB 50/35#

Part of our CrossFit Open preparation includes mastering the Power Snatch.  Be patient, focus on your form, and rely on technique, not strength. Keep the bar close at all times and learn to develop power with your legs as you practice.