WODS & NEWS

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Monday 4.22.18

Skill
Handstand Walk or handstand push ups

Ship shape
For Time
30-20-10
Dumbbell Snatch 50/35
Toes to bar
500 M. Row after each round

Fitness
30-20-10
Dumbbell snatch 35/20
Hanging knee raise or V-ups
500 M. Row

(If running then do a 400M. Run)

Competitor

1. Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low-Hang Squat Snatch (Drop From Overhead)
Squat Snatch

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

2. Squat Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 74%
Minute 2 – 77%
Minute 3 – 80%
Repeat this cycle (2) additional times.

3. Back Squat
10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%
Rest 2:00 between sets.

4. ”Spin Doctor”
AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

WEIGHTLIFTING
Bench Press
6-6-6-6-6

Superset
12-10-8-6-4
Seated DB press
Hammer curl

For Time and load
40 KBS
30 GOBLET SQUAT
30 KBS
20 GOBLET SQUAT
20 KBS
10 GOBLET SQUAT

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Friday 4.27.18

With a Running Clock
Starting at 0:00-10:00
EMOM 10:00
For Load
2 Power Clean
Rest 3:00

On the 13:00
EMOM 10:00
1 Squat Clean

On the 30:00
Dad’s Donkey
7:00 AMRAP
3 Burpees
5 Box Jump 24/20
7 Kettlebell Swings 70/53
last done 10/28/16

Fitness
7:00 AMRAP
3 Burpees
5 Box Jump 20/20
7 Kettlebell Swings 53/35

(side note)
If any of you would like to do the masters OGOQ
WOD #1
4 Thrusters 135/95
1 Rope Climb
8 Thrusters
2 Rope Climb
12 thrusters
3 Rope Climb
10:00 Clock

COMPETITOR
Weightlifting
Minutes 0:00 – 4:00 – Heavy Pause Front Squat
Minutes 4:00 – 8:00 – Heavy Hang Squat Clean
Minutes 8:00 – 10:00 – Heavy Squat Clean

2. Tempo Front Squat
On the Minute x 10 – 1 Tempo Front Squat

5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.

3. “Surfer on Acid”
3 Rounds For Time:
400 Meter Run
21 Burpees

WEIGHTLIFTING
Sumo Deadlift
3-3-3-3

Every 3:00 for 3 rounds
3-3-3
Back squat
2-2-2
Front squat
3×1:00
AMRAP Sit UP

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Thursday 4.19.18

Mobility
2:00 Foam Roll Upper Thoracic/Lats
1:00 Foam Roll Quads/Adductors (Each side)
1:00 Pigeon Pose (Each leg)
1:00 Banded hamstring distraction (each leg)
1:00 Couch Stretch (each leg)

Warm-Up (coaches choice)

Under Pressure
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)

Under Pressure (Fitness)
For Time:
100-80-60-40-20: Single Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (105/75)

COMPETITOR
REST or active recovery
3 rounds of:
1:00 Light Row or Row
5 Spiderman and Reach, each leg (Video)
10 Hollow Rocks (Video)
15 Superman Rocks (Video)

3 Rounds:
1:00 Light Bike or Row
5 Strict Pull-Ups
10 Pushups
15 Air Squats

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Wednesday 4.18.18

For Load
Weighted Pull-Up
5-5-5-5

Belly Flop
3 Rounds For Time
15 Calorie Rower
12 Power Snatches 95/65
9 Lateral Burpees over the Bar

COMPTRAIN
1. Strict Handstand Push-ups
Alternating On th Minute x 12 (6 Rounds):
Odd Minutes – 50 Double-Unders
Even Minutes – Max Strict Handstand Push-ups
Repeat from last week. Aim to improve.

2. Conditioning
Not For Time:
1500 Meter Row
35 Burpees over Rower (Lateral)
50/35 Calorie Assault Bike
35 Burpees over Rower (Lateral)
1500 Meter Row

3. Midline
1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups

WEIGHTLIFTING (more…)

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Tuesday 4.17.18

Back squat
10-10-10

10 Rounds for time
100 M. Sprint
Rest 1:00

Competitor

1. Squat Snatch
Build to a Heavy Single

2. ”Ring of Fire”
AMRAP 9:
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95)
…..

3. Bike Conditioning
2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace

WEIGHTLIFTING (more…)

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Monday 4.16.18

Crossfit
Hollyman
30 Rounds for time
5 Wallballs 20/14
3 HSPU
1 Power Clean 225/155

Fitness
15:00 AMRAP
5 Wallballs 20/14
3 hand release pushups
1 power clean (80% of 1 rep Max)

Competitor

COMPTRAIN

1. Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day.

2. Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between

3. Conditioning
For Time:
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)

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FRIDAY 4.2.18

Bench Press
8-5-3-1-1

DBCJ
FOR Rounds +reps
EMOM until failure
Clean and Jerk 135/95

Comptrain
1. Deadlift
Build to a Heavy Set of 2

Followed By…

3 Sets of 7 @ 80% of the above load.

2. Conditioning
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees

3. Midline
Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold after each set

WEIGHTLIFTING (more…)

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Thursday 4.12.18

Mobility
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

CrossFit
Hard Knocks
For Time:
200 Meter Run
27 Box Jumps (24/20)
27 Goblet Squats 53/35
200 Meter Run
21 Box Jumps (24/20)
21 Goblet Squats 53/35
200 Meter Run
15 Box Jumps (24/20)
15 Goblet Squats 53/35
200 Meter Run
9 Box Jumps (24/20)
9 Goblet Squats 53/35
200 Meter Run

OPTIONAL-Active Recovery WOD
(No Scoring just for completion)
3 rounds of:
1:00 Light Row
4 Spiderman and Reach, each leg
8 Air Squats
12 Russian Kettlebell Swings

2 x 30 second Samson Stretch each side

3 Rounds:
1:00 Light Bike
4 Hindu Pushups
8 PVC Overhead Squats
12 Abmat Sit-Ups

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WEDNESDAY

For Total Load
7-5-3
Power Snatch (Touch and Go NO DROPS)
2:00 Rest between sets

Spot on
5 Rounds for time of:
10 Deadlifts, 225/155
20 Wall Balls, 20/14 lbs

Spot On (Fitness)
10:00 AMRAP
10 Deadlifts (70% of 1 RM)
15 Wallballs 14/10

COMPETITOR
TBA.

WEIGHTLIFTING (more…)

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TUESDAY 4.10.18

5 Rounds For Max Reps
Handstand Push Ups

Up Swing
For time:
40 Kettlebell Swings 53/35
20 Pull-ups
32 Kettlbell Swings
16 Pull-ups
24 Kettlebell Swings
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups
8 Kettlebell Swings
4 Pull-ups

COMPETITOR
1. “Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swing (53/35)
12 Pull-Ups

2. Body Armor
3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00
 

WEIGHTLIFTING (more…)

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