3.6.15 Workout of the Day

OPEN FRiDAYS!
CrossFit
For the next 4 Friday’s, in addition to the Friday Night Lights , during class time we will be hosting the OPEN. That being said , you have the option to be judged during class time ONLY if a judge is present. Non OPEN athletes may do the OPEN WOD for that week OR so the ICT WOD.
You are all highly encouraged to participate in Friday Nights Lights if doing the OPEN and use the day to strategize and rest for the night !

CrossFit OPEN Workout 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.

ICT
WOD 1: With a team of 3 , against a 24 minute clock:
-You will rotate completing 2 minutes of ROWING for max calories into 2 minute of max BURPEE BOX JUMPS (24/20) into 2min of plank of your choice.
-While one partner rows the other will be doing burpee box jumps and other will hold plank. Each partner will perform 4 intervals on the rower, burpee box jumps, and plank
-The clock will not stop – so quick transitions are key!
Scale Burpee Box Jumps to Burpee Step-Ups, if needed.
**Score = total calories + burpee box jumps per team.**
WOD 2:
Pull-Up Hang Challenge!!

-Partners will alternate performing a straight arm hang on the pull-up bars for as long as possible. Once the first partner comes off the bar their partner must immediately begin his/her hang. Each partner will hang twice.
-SCORE= Total team time

3.5.15 Workout of the Day

CrossFit( in CrossFit)
Dynamic WU
+
Row 80/60 Calories as a team
* switch after every 10 cals *
+
Specific WU
5 x Hang Power Snatch
5 x Overhead Squat
5 x Hang Power Snatch
5 x Overhead Squat
5 x Power Snatch
5 x Overhead Squat
WOD 1:
Power Snatch
Perform one set every 1:30 minutes for 9 sets
Set 1: 3 reps @ 40% 1RM
Set 2: 3 reps @ 50%
Set 3: 3 reps @ 60%
Set 4: 2 reps @ 70%
Set 5: 2 reps @ 75%
Set 6: 2 reps @ 80%
Set 7: 1 rep @ 85%
Set 8: 1 rep @ 90%
Set 9: 1 rep @ 90-95%
*Only continue adding weight if mechanics are solid
If new to this lift, perform 9 sets of 3 reps at a moderate weight*
NO FAILED REPS!
WOD 2: partner WOD
For time:
Row 100/80 Calories at a team
60 Power Snatches (115/75) as a team
Row 100/ 80 Calories as a team
*** switch after every 10 cals
ICT ( In ICT)
WOD 1:
WU : 7 min pull-ups progression
20 min AMRAP of :
5 pull-ups / ring rows
10 push-ups
150 m run
-Rest 3 min -
WOD 2:
3 rounds NOT for time of :
15 full ROM res. band squat jumps
15 mountain climbers (1.1, 2.2)

3.4.15 Workout of the Day

CrossFit
WU:
3 sets:
10 PVC Overhead Squats
:30 sec L-Sit hold on bar
10 Strict Pullups/ring Rows
10 Ring Dips
+
Warmup movements in workout
WOD 1:
5 rounds for time:
3 Rope Climbs
10 Toes to Bar
100′ Overhead Walking Lunge (45/35)
( Down and back length of gym)
ICT
WOD 1: 3 min partner slam ball , I go 5 reps , U go 5 reps
SCORE= total team reps.
-Rest 3 min -
WOD 2: 5 RFT:
50 airsquats to med ball
300 m run
Recover: 2 Rds NOT for time of:
10 cal row
20 sec airdyne at 75%
30 abmat sit-ups

3.3.15 Workout of the Day

CrossFit
Dynamic WU
+
Specific WU : Practice HSPU progressions/variations for 7 min
Strength : Deadlift
4-5 sets of 5 touch and go reps
*Build to weight used for the WOD ,goal is weight that you can handle for 5 TOUGH unbroken reps for all 5 sets with no loss of back position.
WOD 1:
15 min EMOM:
Minute 1: 5 touch and go Deadlifts (as heavy as possible)
Minute 2: Max Handstand Pushups (hardest variation possible)
Minute 3: Rest
–HSPU variations:
Deficit
Strict
Kipping
Scale ROM
Negatives
Max HS Hold (wall climb into HS if necessary)
WOD 2:
AMRAP in 7 minutes:
7 Deadlifts (225/155)
7 Burpees over bar
Use a DL weight that allows you to go unbroken for entire workout.
ICT
WU: 5 min DUB practice / jump rope progression
WOD 1:
30-20-10 of
DUBS
Kb swing
Rest 2 min
30-20-10 of
DUBS
Kb SDHP
Rest 2 min
30-20-10 of
DUBS
KB G squat
Cash out 300 m run (exit sign )
Recover: 300 m run at 70%

3.2.15 Workout of the Day

ALL ATHLETES please post their 15.1 scores by 5 pm. Thank you.
CrossFit
WU:
Dynamic Warmup (coach’s choice)
+
WU/Practice Double Unders for 3 minutes
+ WU/Practice Kipping pull-ups for 5 minutes
+Specific WU: find height and weight of your choice
10,8,6 Wall Balls
10,8,6 Box Jumps
WOD 1:
2 rounds for time:
100 Double Unders
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 CTB Pull-ups
ICT
WU : Tabata
ODD : HS hold
EVEN: burpees
WOD 1: For Max reps
3x with 1 min break between interval
2 min cal row
2 min plank to push-up
2 min 4 ft broad Jump
2 min abmat sit-ups. ( every 2=1 rep)
*Goal is to maintain consistency thoughout intervals *

2.28.15 Workout of the Day

CrossFit
WOD 1:
WU: 1000 m run
1. “TABATA”
20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
Row for Calories
Push-Ups
Abmat Sit-Ups
Box Jump (24/20)
*Complete all 8 rounds before moving to next movement
Score is the total reps completed during all 32 intervals.
Recover : 1000 m run

2.27.15 Workout of the Day

15.1 WOD TONIGHT 5-8PM. Best of luck to all athletes competing! Those that are not , please come on down and show your support!! Should be nuts ! All are also encouraged to head to the Infield for Post WOD beverages.
CrossFit
WOD 1 : Partner WOD
For 30 min , complete max meter row
Partner switch after every 300 m
ICT
WOD 1: volume training
3x of :45 sec work / :15 recover NO MEASURE
1. HSHOLD
2. Suicide sprints
3. Barbell bent over row
4. Plank on slam ball
5.DB snatch
6. airdyne
7. Bumper abmat sit-up
-2 min partner shuttle sprints between cycles

2.26.15 Workout of the Day

That athletes that are competing tomorrow evening (Friday night ) for the 2015 15.1 CrossFit OPEN, you are highly recommended to take today off and use it as an active rest. Come in and row, go for a light jog work on technique and /or mobility.
strong>CrossFit (in ICT)
WU:
3 barbell sets of :
3 Hang Power Snatch(45/35)
3 Overhead Squats
3 Power Snatch
3 Overhead Squats
 -between sets, complete 15 KB Swings-
Strength: Overhead Squat at tempo
In 15 min perform 2 lifts OHS every 2 min, ascending.
Sets 1-4: Warmup sets
Sets 5-8: Working sets
Bar is taken from the floor (Power Snatch or Clean & Jerk the bar overhead)
Pause for one full second at rock bottom
WOD 1:
3 sets for max reps:
3 min AMRAP:
9 Overhead Squats (95/65)
9 Russian KB Swings (53/35)
Rest 2 minutes b/w sets
Scale weight to allow you to perform unbroken sets for entire workout.
ICT
WOD 1: 18 min partner max meter row , switch after every 300 m. Between sets complete 5 burpees
WOD 2:
10 min AMREP 20-15-10
KB G Squat (35/25)
Ring rows
Wall balls (15/10)
-if complete this cycle, start back again-

2.25.15 Workout of the Day

CrossFit

WU: Dynamic Warmup +

20/15 men/women Calories on Rower

1-2 sets of Partner 100′ KB Farmers Carry (length of gym )

to determine weight for workout

WU for WOD : Push Jerks

3 sets of 6-8 reps

-Build to weight used in workout-

WOD 1: For time:

20/15 Calories on rower
30 Push Jerks (135/95)
300′ KB Farmers Carry (50/30)
20/15 Calories on rower
300′ KB Farmers Carry 53/35 strong>
30 Push Jerks
20/15 cal rower
ICT
WOD1:
12 minute AMRAP increasing the reps following the pattern below:
2 Deadlift (225#/155#)
10 Double unders
4 Deadlift (225#/155#)
20 Double unders
6 Deadlift (225#/155#)
30 Double unders
8 Deadlift (225#/155#)
40 Double unders …
-Rest 5 min-
WOD 2: 12 minute AMRAP increasing the reps following the pattern below:
2 bumper OH walk lunge (45/25)
10 Double unders
4
20 Double unders
6
30 Double unders
8
40 Double unders …

2.24.15 Workout of the Day

All classes ARE on schedule today!! Please drive safe (NO texting, NO kidding please)  and hope to see you all tomorrow!

CrossFit
Warmup:
Dynamic Stretch
+
2 sets:
5 Front Squats
5 Hang Squat Clean
5 Squat Clean
5 Burpees
WOD 1:
2 min Power Clean EMOM for 16 min
Complete 2 reps every 2 min and increase load
-Drop the bar and reset between reps. -Rest no longer than 10 sec b/w reps.
Perform a set every 2:00 minutes
Suggested loading (only continue adding weight if technique on both reps is solid):
Min 0-2 50% 1RM
Min 2-4 60%
Min 4-6 70%
Min 6-8 75%
Min 8-10 80%
Min 10-12 85%
Min 12-14 90%
Min 14-16 90%+
WOD 2:
For time:
1-2-3-4-5-4-3-2-1 Cleans (225/155)
2-4-6-8-10-8-6-4-2 Burpees to 6″ target
–Perform as 1 Clean, 2 Burpees, 2 Cleans, 4 Burpees…–
-Scale weight to 75-80% 2RM from Part 2.-
Accessory Work :
Perform immediately following WOD 2 on a running clock:
6 sets:
15 unbroken Wall Balls (20/14)
30 unbroken Double Unders
ICT
Warmup: 5 min of coaches choice
“Tabata Tuesday ”
WOD 1
Tabata 1 : Cal Row
Tabata 2: Russian KB swing (35/25)
Tabata 3: Plank to push-up
-SCORE is lowest rep per each Tabata combined
-I minute break between Tabatas
WOD 2: 4 rounds NOT for time of:
150 m row
UnBroken T2B
*Goal is 15 per round*
- 10 min cap-

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