WOD for Friday, 11/17/17

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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)

15 Wall Balls (Beginner 10 reps) 20/14#
-1min rest
20 KB swing (1.5/1) (Beginner 15 reps)
-1min rest
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 Wednesday, 11/15/17

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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)

For time:
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 Tuesday, 11/14/17

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Tabata Ring Row
-2min Rest
Tabata Push Up

MetCon: (Cap 16 mins)

8 OH Plate Walking Lunges 45/35# (towards Rig)
8 Chest to Bar
8 OH Plate Walking Lunges (away from Rig)
8 Plate Floor to Overhead

After working on some weaknesses during our Strength Circuit we will use an adaptation of Open Workout “16.1”. Instead of Overhead Lunges with a Barbell we will use Plates and replace the burpees with Plate Floor to Overhead.

WOD for Monday, 11/13/17

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Warm Up:

1min Baby Squat
2xGreen Mile
20 Wall Squat

Strength: (20 mins)

8RM Front Squat

MetCon: (Cap 15 mins)

5RFT: (Cap 15)
20 Stepdown Box Jumps 24/20″
20 DB Snatches 50/35#

The first half of class will focus on our front squat strength. Key components of a good front squat are maintaining a vertical torso, a well postured front rack and well developed core musculature to keep the spine erect. Position is crucial.

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


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

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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)

+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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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 Tuesday, 11/7/17

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Strength: (8 mins)

6 Chin-ups (Strict)
*Can be weighted for elite athletes

MetCon: (Cap 20 mins)

20 Walking Boulder Lunges
20 Alternating MB Slam
20 MB Sit-up

A main differentiator between pull-ups and chin-ups is the recruitment of the bicep and lats based on hand placement. The underhand grip used in a chin-up places the bicep and lat in an advantageous position to pull making this exercise worth including in our programming.

WOD for Monday, 11/6/2017

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Strength: (20 mins)

5RM DL (must be TnG)

MetCon: (Cap 11 mins)

5 Deadlifts 315/235#
18 Wall Balls 20/14#
17 Bar Hop Burpees (parallel)

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health.

WOD for Friday, 11/3/17

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Skill: (10 mins)

Strength: (15 mins)

5×2 Split Jerk


45sec Wall Sit Hold (hips at parallel)
-then going immediately in to:
20 KB Swings (2/1.5pd)
30 Double Unders
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.