WOD

7/24/17

Workout of the Day
1. SKILL AND INSTRUCTION (12:00-20:00)
5 Push Press
5 Front Squats
5 Thrusters
5 High Hang Squat Clean to Thrusters
5 High Squat Clean Thruster (bar goes to mid-thigh on the hang)
5 Squat Clean Thrusters

Do 1 set of the complex: 1 Cluster to 2 Thrusters

2. WOD Pt. 1 (30:00-40:00)
Every 2 minutes for 5 sets:
1 Cluster + 2 Thrusters

3. WOD Pt. 2 (45:00-55:00)
10-9-8-7-6-5-4-3-2-1
Unbroken Thrusters (115/75)
*10 minute cap

4. COOL DOWN (55:00-60:00)
Row, Bike, or Jog easy for 3-5 minutes

Accessory Work:
20/20 Double KB Front Rack Bulgarian Split Squat
400m Sled drag (90lbs/60lbs)

Post your scores to the Whiteboard.

Posted in WOD | Comments Off on 7/24/17

7/23/17

Attention!

There will be no gymnastics class today. Pat and Ben will be teaching a False Grip muscle up training clinic at CrossFit Sanitas. Join us by signing up at False Grip clinic  – CF Sanitas

Regular Open Gym @ The Deuce 9:30am-11am

 

Posted in WOD | Comments Off on 7/23/17

7/22/17

Workout of the Day
1. WOD (20:00-55:00)
With a Partner
Run 800m (together)
100 Toes to bar (5 reps at a time)
Run 800m (together)
100 Russian Swings to Nose Level (70/53) (25 reps at a time)
Run 800m (together)
100 Push-ups (5 reps at a time)
Run 800m (together)
20 Rope climbs, 15ft (1 rep at a time)
*Athletes can start at any gymnastic movement to accommodate for possible rope equipment restrictions.

2. COOL DOWN (55:00-60:00)
Kneeling Forearm Stretch, 60 seconds
Sprinter Hamstring Stretch, 60 seconds/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Athletes should be prepared to start this WOD at any of the 4 movements. Some might start on rope-climbs, some on pushups, as equipment and class size dictates. For a Solo version, run the same distances, but do half the reps, or in teams of 3, do 1.5x the reps.

Posted in WOD | Comments Off on 7/22/17

7/21/17

Workout of the Day
1. SKILL (10:00-15:00)
Push Press

2. WOD Pt. 1 (20:00-30:00)
Take 7 minutes to build up to a 5 reps max Push Press.

3. WOD PT. 2 (35:00-55:00)
10 Rounds for reps:
30sec of Burpees
30sec of rest
30sec of DB Push press (45lbs/30lbs DBs/hand)
30sec of rest
*Athletes can start at any 30 second interval to make use of the Dumbbells optimally.

4. COOL DOWN (55:00-60:00)
Banded Shoulder Stretch, 60 seconds/side

Optional Accessory Work:
Superset for 3 rounds:
12 Pronated Reverse Grip Curls
12 Racked JM Press
12 Bradford Press (over and back = 1)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Building our Push Press strength translates to many other movements from Thrusters, to Handstand Push-ups, to Jerks, etc. Maintain chest up, squeeze the glutes, and punch that head through!

Posted in WOD | Comments Off on 7/21/17

7/20/17

Workout of the Day
1. SKILL (14:00-20:00)
Power Clean

2. WOD (30:00-50:00)
5 Rounds
30 Sit-ups
10 Power Cleans (155/105)
300 meter Run

3. COOL DOWN (50:00-60:00)
150 Single Unders
Pigeon stretch, 60 seconds each side
Samson stretch, 60 second each side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Sub 20 minutes is the goal. The Power Cleans should be very challenging for 10 reps unbroken on the first round, but still doable, scale weight accordingly.

Posted in WOD | Comments Off on 7/20/17

7/19/17

Workout of the Day
1. WOD (20:00-45:00)
EMOM for 21min:
Minute 1: 20/15cal Row
Minute 2: 20 Wall ball shots (20lbs/14lbs, 10ft/9ft)
Minute 3: rest
*Perform the workout as prescribed for as long as possible, scaling the row if you are unable to complete the work for each interval.

2. Toes to Bar Skills and Drills (45:00-55:00)
1) Straddle Drills
-15 seconds left, 15 seconds center, 15 seconds right
-15 seconds left opposite hand outside of foot, 15 second center elbows on floor, 15 seconds right opposite hand outside of foot

2) With a Kettlebell
-5 over and back left heel taps, 5 over and back right heels taps
-2×5 over and back both heel taps
-2×10 Toes to Kettlebell

3. COOL DOWN (55:00-60:00)
Couch Stretch, 90 seconds per side


Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
The WOD is very demanding on the lower body and demands hard efforts with fast transitions to complete the rx’d calories/reps in each minute.

Posted in WOD | Comments Off on 7/19/17

7/18/17

Workout of the Day
1. Skill (12:00-20:00)
Hang Power Snatch

2. WOD (30:00 – 50:00)
Hang Power Snatch
2-2-2-2-2-2-2

3. Handstand Skill Work (50:00-60:00)
1) 3 Rounds NOT for time
30 second Handstand Hold (can be against the wall if you don’t have free standing holds)
10 Z-Press

Optional Accessory Work:
400m KB Zercher carry sled walk (24kg/16kg, 70lbs/50lbs)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
For the HPSs, technique is king! If form isn’t dialed in today, take this time to work on it, and don’t worry about the weight. Athletes should build up for at least the first 3-4 sets (form permitting) and then back the weight down if a max is achieved or failures happen.

Posted in WOD | Comments Off on 7/18/17

7/17/17

Workout of the Day
1. Skill (15:00-22:00)
Squat Clean

2. WOD (35:00-55:00)
For time:
100 Double Unders
50 Handstand Push-ups
25 Squat Cleans (185/125)
50 Pull-ups
100 Double Unders

3. COOL DOWN (55:00-60:00)
25 Slow Air Squats
20 Pass Throughs
15 Rollover V-sits

Optional Accessory Work:
1) 4×10 reps DB Floor Press
rest 60 seconds between sets

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
The goal of today is to come in under 15 minutes. If you are proficient at HSPUs, consider doing them instead of the DB press to get a more intense shoulder load today. Make sure each set of DUs doesn’t take more than 2 minutes, and 100 speed-steps would be a great scale for those still working on DUs. The squat clean should be heavy, but not maximal. Fast cycle of singles or doubles is the ideal “pace vs. load” balance.

Posted in WOD | Comments Off on 7/17/17

7/16/17

Skill: Handstand Walking

 

WOD:

In Teams of 2…

2 Rounds:

100ft Handstand walk*

50 Pull-up

25 synchronized V-ups

 

*option: partner pike walk/ wheelbarrow

Post your scores to the Whiteboard.

Posted in WOD | Comments Off on 7/16/17

7/15/17

Workout of the Day

1. SKILL AND INSTRUCTION (10:00-15:00)
Push Jerk

2. WOD (25:00-50:00)
Partner Workout
Run 200 meters together
Accumulate 50 Shoulder to Overhead (135/95)
Run 200 meters together
Accumulate 40 Shoulder to Overhead (155/105)
Run 200 meters together
Accumulate 30 Shoulder to Overhead (185/125)
Run 200 meters together
Accumulate 20 Shoulder to Overhead (205/135)
Run 200 meters together
Accumulate 10 Shoulder to Overhead (225/145)
Run 200 meters together

*One person works at a time on the Shoulder to Overhead

**Solo version – ½ the reps, same meters on the run!

3. COOL DOWN (50:00-60:00)
Lower leg barbell smash, 90 seconds per side
Band Lat Stretch, 60 seconds per side

Post your scores to the Whiteboard.

COACH AND ATHLETES NOTES:
This partner WOD is a serious challenge. Find a partner with similar weight maxes overhead. Notice that as the reps go down on the S2O the weight goes up. Scaling becomes critical here: You shouldn’t be able to do these unbroken from the start, so scale to weights that you and your partner can hit for 5-10 each. If you can bust out 25 unbroken on the round of 50, you’ve chosen too light!

Posted in WOD | Comments Off on 7/15/17