• WOD WEEK 12/11/17


    Monday 12/11/17
    BACK SQUAT
    "JOHNNY"
    1,200 Meter Run
    Directly into…
    3 Rounds:
    19 Toes to Bar
    87 Double-Unders
    7 Hang Power Snatches 135/95 (115/80)
    Directly into…
    Cashout: 1,200 Meter Run

    RECOVERY BIKE
    20 Minute Restorative Effort


    Tuesday 12/11/17

    TUESDAY
    Gymnastic Strengthening
    Alternating OTM x 10 (5 Rounds):
    Even Minutes – 7 MU 
    Odd Minutes – 40 Double-Unders
    Following, 25 Strict Pull-Ups 

    THRUSTER
    With a 7:00 Running Clock:
    Build to an 8RM Thruster 
    Following, between the minutes of 7:00-12:00, complete:
    2 Sets of 5 Thrusters @ 85% of today’s 8RM

    "IEKCAJ"
    "IEKCAJ"

    1 Round:
    30 CTB Pull-Ups
    50 Thrusters (45/35)
    70/50 Calorie Row


    Wednday 12/11/17

    L-SIT 
    Accumulate 2:00 in an L-Sit

    RACK DEADLIFT
    Set #1 – 65% of estimated 1RM DL
    Set #2 – 70% of estimated 1RM DL
    Set #3 – 75% of estimated 1RM DL
    Set #4 – 80% of estimated 1RM DL
    Sets #5, 6 and 7 –B2H

    "TSUNAMI"

    On the 4:00 x 5 Rounds:
    21/15 Calorie Row
    12 Deadlifts 225/155 (175/115)
    9 Barbell-Facing Burpees
    Score is our slowest time across all (5) round

    Thursday 12/14/17

    BAR MUSCLE-UP
    Part A (Choose one option)
    4 Rounds:
    Option #1 – 1:00 Bike or Row + 40 DU, 15 GHD Sit-Ups, 4 Bar Muscle-Ups
    Option #2 – 1:00 Bike or Row + 30 DU, 12 GHD Sit-Ups, 3 Bar Muscle-Ups
    Option #3 – 1:00 Bike or Row + 30 DU, 12 GHD Sit-Ups, 1-2 Bar Muscle-Ups

    Part B – Weighted Pull-Ups
    5 Sets of 4 Repetitions

    "ADDERALL"
    Part #1 – In a 10:00 Window:
    Run 1 Mile (1600 Meters)
    Time Remaining, Max Power Clean and Jerks 135/95(115/80)
    — Rest 3:00 —
    Part #2 – In a 7:00 Window:
    Run 800 Meters
    Time Remaining, Max Power Snatches 115/80 (95/65)
    — Rest 3:00 —
    Part #3 – In a 4:00 Window:
    Run 400 Meters

    Time Remaining, Max Thrusters 95/65 (75/55)

    5:30Friday Christmas Party

    "THREE PEAT" - TEAM VERSION

     






  • WOD Sat 9-2-17

    8am HITCON

    9am CROSSFIT

    Team of 4 

    Part A. Take turns Building to a 3rm Thruster
    From the rack

    Then,

    Part B. AMRAP 20
    In the same teams, rotate thru each station.

    Station 1. Calorie Row (10/8)
    ⬇️
    Station 2. Max rep Lateral Burpee over box
    ⬇️
    Station 3. Max rep Thruster (95/65)
    ⬇️
    Station 4. Rest

    *********^^^^Athletes rotate when teammate finishes Cal Row.
    SCORE is teams TOTAL REPS between all athletes (not including Calories rowed).
    Example
    Three people are always working and 1 is resting
    Once cals are finished on rower - rotate 

    10am / Competitor Class training

  • WOD Wed 8-30-07

    CROSSFIT

    "HELEN"
    3 Rounds:
    400 Meter Run
    21 Kettlebell Swings (53/35)
    12 Pull-Ups

    9 Sets of 2 Tempo Repetitions
    5 Seconds Down, 3 Second Pause in Bottom, Stand.
    Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in,
    Enter estimated/current 1RM Front Squat

    There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.
    Set #1 – 50% 1RM Front Squat
    Set #2 – 55% 1RM Front Squat
    Set #3 – 60% 1RM Front Squat
    Set #4 – 50% 1RM Front Squat
    Set #5 – 55% 1RM Front Squat
    Set #6 – 63% 1RM Front Squat
    Set #7 – 50% 1RM Front Squat
    Set #8 – 55% 1RM Front Squat
    Set #9 – 66% 1RM Front Squat

    HIT-CON

    Plyos, Agility, Sprints, Ladder Drill

  • WOD Tues 8-29-17

    CROSSFIT

    SNATCH SKILLS
    Skill #1 – Flat-Footed Snatch High Pull (Video)
    5 Sets of 3, Light Load

    Skill #2 – Muscle Snatch
    4 Sets of 3, Light to Moderate Load

    Skill #3 – Snatch Grip Push Jerk
    3 Sets of 3, Moderate Load (from rack)

    Hang Power Snatch
    5 Sets of 3
    Our aim is to control the loadings, and dial in our best technique, confirming the drills above. Treat each repetitions as if it is a heavy single attempt. Drop from the top of each.

    Set #1 – 3 Reps @ 60%
    Set #2 – 3 Reps @ 65%
    Set #3 – 3 Reps @ 70
    Set #4 – 3 Reps @ 75%
    Set #5 – 3 Reps @ 80%

    "SATANS WHISKERS"
    3 Rounds:
    10 Chest to Bar Pull-Ups
    10 Front Squats (135/95)
    10 Burpees

    HIT-CON

    Cindy Mashed Up
    Pull Ups – Push Ups – Air Squats
    Advanced is 100-200-300
    Intermediate is 75-150-225
    Beginner is 50-100-150

  • WOD Monday 8-28-17

    CROSSFIT

    3-POSITION CLEAN + JERK
    All Cleans today are Power.
    3-Position Power Clean + Split Jerk
    =
    1 Hang Power Clean (mid-thigh)
    1 Hang Power Clean (knee-level)
    1 Power Clean (from the floor)
    Finish with a single Split Jerk

    Set #2 – 1 Complex @ 55% of 1RM CJ
    Set #3 – 1 Complex @ 60% of 1RM CJ
    Set #4 – 1 Complex @ 65% of 1RM CJ
    Set #5 – 1 Complex @ 70% of 1RM CJ
    Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

    "DROP DEAD"
    4 Rounds of “Tabata” at each station.
    Station 1 – Box Jump Overs (24/20)
    Station 2 – Deadlifts 155/105(135/95)
    Station 3 – Box Jump Overs (24/20)
    Station 4 – Deadlifts 155/105(135/95)

  • WOD Friday 8-25-17

    CROSSFIT

    Open Gym

    Coaches Choice WOD

    Friday Night Team WOD 530p

  • WOD Thursday 8-24-17

    CROSSFIT

    On the Minute x 12
    Odd Minutes – Recovery Row. Conversational pace. Relaxed.
    Even Minutes – Paces below, based off your estimated/current 2K row time.

    Minute 2 @ 10 seconds above 2K Pace
    Minute 4 @ 8 seconds above 2K Pace
    Minute 6 @ 6 seconds above 2K Pace
    Minute 8 @ 4 seconds above 2K Pace
    Minute 10 @ 2 seconds above 2K Pace
    Minute 12 @ 2K Pace

  • WOD Wed 8-23-17

    CROSSFIT

    For Time:
    10-9-8-7-6-5-4-3-2-1:
    Kettlebell Swings (53/35)
    Burpees
    30 Double-Unders after each round.

    "BIKE BUFFET"
    “Bike Buffet” Part #1
    AMRAP 4:00
    15-12-9: Wallballs (20/14)
    12-9-6: CTB Pull-Ups
    Time remaining, Max Calorie Assault Bike/rower
    – Rest 4:00 –
    “Bike Buffet” Part #2
    AMRAP 4:00
    15-12-9: Wallballs (20/14)
    12-9-6: Toes to Bar
    Time remaining, Max Calorie Assault Bike/rower
    – Rest 4:00 –
    “Bike Buffet” Part #3
    AMRAP 4:00
    15-12-9: Wallballs (20/14)
    12-9-6: Pull-Ups
    Time remaining, Max Calorie Assault Bike/rower

    HIT-CON

    5+5 Goblet step back lunge 88/62
    10 Jumping lunges
    100m run
    Rest 1 min.
    10+10 Goblet step back lunge 70/53
    10 Jumping Lunges
    100m run
    Rest 1 min.
    15+15 Goblet step back lunge 62/44
    10 Jumping Lunges
    100m run
    Rest 1 min.
    20+20 Goblet step back lunge 53/35
    10 Jumping Lunges
    100m run
    Rest 1 min.
    25+25 Goblet step back lunge 44/26
    10 Jumping Lunges
    100m run
    Rest 1 min.

  • WOD Mon 8-21-17

    CROSSFIT

    "ADDERALL"
    Part #1 – In a 10:00 Window:
    Run 1 Mile (1600 Meters)
    Time Remaining, Max Power Clean and Jerks(135/95) (115/80)(95/65)
    — Rest 3:00 —
    Part #2 – In a 7:00 Window:
    Run 800 Meters
    Time Remaining, Max Power Snatches (115/80)(95/65)(75/55)
    — Rest 3:00 —
    Part #3 – In a 4:00 Window:
    Run 400 Meters
    Time Remaining, Max Thrusters (95/65)(75/55)(55/35)

  • WOD 9-19-17

    CRSOSSFIT

    partner WOD

    15 minutes to establish 1 rep push press
    WOD
    15 min amrap
    1 mile run both run 1 mile each
    time remaining max efforts bench press
    185/135 135/95 95/65

  • WOD Friday 8-18-17

    CROSSFIT

    Open Gym

    Team WOD 530p

  • WOD Thurs 8-17-17

    CROSSFIT

    "CHIQUITAS"
    15 KBS, 15 TTB
    10 KBS, 10 TTB
    5 KBS, 5 TTB
    800 Meter with vest and plate, sandbag total should be (50/35)
    5 KBS, 5 TTB
    10 KBS, 10 TTB
    15 KBS, 15 TTB
    KBS – Kettlebell Swings, Rx loading at 70/53 53/35
    On the Minute x 11 (2 rounds)
    Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
    Minute 2 – 40 Double-Unders
    Minute 3 – 7 Deadlifts @ 70% of estimated 1RM DL
    Minute 4 – 15 AbMat Sit-Ups
    Minute 5 – 5 Deadlifts @ 90% of estimated 1RM DL
    Minute 6 – Rest

  • WOD Tues 8-15-17

    CROSSFIT

    VEST TRIPLET" (MODIFIED)
    2 Rounds, wearing a weight vest:
    400 Meter Run
    24 Air Squats
    12 Box Jump Overs (30/24,24/20″)

    finish with a third 400m Run

    HITCON

    "Karen"

    150 wall balls for time

  • WOD Mon 8-14-17

    CROSSFIT

    "BAR FIGHT"
    12 Clean and Jerks (185/135)(155/105)(135/95)
    Into 
    2 Rounds of:
    15 TTB
    12 CTB
    Into…
    12 Clean and Jerks (155/105)

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