WODS & NEWS

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11.16.18

CrossFit
4 Rounds For Load
4 Front Squat + 4 Back Squat

Smooth Criminal
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Lauren

“The essence of all beautiful art, all great art, is gratitude.”
~Friedrich Nietzsche

COMPTRAIN
TBA

WEIGHTLIFTING (more…)

0

11.15.18 Boat Shoes

Boat Shoes
20-16-12-8:
Calorie Row
Burpee Box Jumps (24″/20″)

Directly into…

20-16-12-8:
Toes to Bar
Dumbbell Power Snatch (50/35)

“Success is not owned. It’s leased. And rent is due every day” – J.J. Watt

“Success is not owned. It’s leased. And rent is due every day” – J.J. Watt

COMPTRAIN
REST

WEIGHTLIFTING
REST

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Monday 11.11.18 Veterans Day

Monday Veterans Day
Hours 5:30, 7:30 a.m.5:00 p.m., 6:00 p.m. And 7:00 p.m.

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
The “Holbrook” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, January 27, 2011 (110127).

Holbrook
Ten rounds, each for time:
• 115/80 pound Thruster, 5 reps
• 10 Pull-ups
• 100 meter Sprint
Rest 1 minute

Comptrain
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“Jackie”
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Conditioning
AMRAP 8:
AbMat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders

Weightlifting
Snatch + Push Press + Overhead Squat
75% 3(1+2+1)
80% 3(1+2+1)

Deficit Snatch Pull
100% 4×3

Back Squat
80% 3×5

15-12-10-8
DB Lateral Raise
DB Arnold Press
(rest 1:30 between sets)

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11.9.18 – Thighday Friday

Thigh-day Friday

Andrew

“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

Front Squat/Back Squat
4 Rounds for Load
4 Front Squat + 6 Back Squat

Club Sandwich
For total time:
5 Rounds Cindy
-then-
50 KB Swing 53/35
-then-
3 rounds Cindy
-then-
30 KB Swing
-then-
1 round Cindy
-then-
10 KB Swing
Cindy = 5 pull-up, 10 push ups, 15 air squat

COMPTRAIN

WEIGHTLIFTING (more…)

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Thursday 11.8.18

Pausing Power Clean
Build to Heavy Double. 2 Second Pause at the Knee.

20 For 7
AMRAP 7:
20 Double Unders, 1 Power Clean (155/105)
20 Double Unders, 2 Power Cleans (155/105)
20 Double Unders, 3 Power Cleans (155/105)
….
Up by (1) Power Clean Until Finish

Elissa

“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

comptrain
Rest

WEIGHTLIFTING
Rest

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11.6.18 “Wrecking Crew”

CrossFit- Wrecking Crew

“If something is important enough, you should try.” – Elon Musk
Yes, we might fail.
Yes, we might embarrass our self.
Yes, we may even look back and laugh at what we chose to do.
But if it’s truly important enough, let’s go.

Wrecking Crew
Teams of 2

5 Rounds:
2 x 100 Meter Wreckbag Run (one each)
2 x 200 Meter Run (one each)
40/30 Calorie Row (split as desired)
Wreckbag – 70/50

COMP TRAIN
TBA

WEIGHTLIFTING (more…)

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TUESDAY 11.6.18 CrossFit

STICK UP
CrossFit
AMRAP 20:
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
20/15 Calorie Assault Bike or Row

OMPTRAIN
tba

WEIGHTLIFTING
Power Snatch + OHS
75% 2(2+2)
80% 2(2+2)
85% 2(1+2)

Power Clean + Push Press
75% 2(2+2)
80% 2(2+2)
85% 2(1+2)

DB single leg RDL
3×8 (each leg)
(Hold dumbbell in opposite arm of working leg)

Waiter Squat
3×8 (each side)

160118

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Monday 11.5.18

“Triple Double”
AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
12 Power Snatch (75/55)
4 Burpee Box Jump (24/20)

Rest 5 Minutes

AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
8 Power Snatch (95/65)
4 Burpee Box Jump (24/20)

Rest 5 Minutes

AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
4 Power Snatch (115/80)
4 Burpee Box Jump (24/20)

FITNESS

“Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (65/45)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Comp train

COMPTRAIN
INDIVIDUALS
Program designed for competitive CrossFit athletes looking
to excel in the Open, Regionals and Games

MONDAY · 11.5.18
2019 QUALIFIER ATHLETES
Snatch Complex
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (105/75)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (135/95)
4 Burpee Box Jump Overs (24/20)

Body Armor
3 Sets: 50′ Double Kettlebell Overhead Walking Lunge
2 Sets: 1 Minute Double Kettlebell Front Rack Hold

Midline
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-Ups

2019 OPEN ATHLETES
Snatch Complex
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

WEIGHTLIFTING (more…)