WOD Blog

Tuesday - 7.28.15

A)
C: Every 4 min for 12 min - 3 sets
400m Run
12 Ring Dips
3-2-1 Power Clean @ 205/145, 225/155, 245/165

Rx+: 245/165, 275/180, 305/190

F: EMOM x 12
Min 1: 4 Hoglines + 5 Deadlifts
Min 2: 15/12 Calorie Row
Min 3: 10/8 Calorie Assault Bike

F+: 2-3 Rope Ascents

N: EMOM x 12
Min 1: 2-3 Hoglines + 5 Deadlifts
Min 2: 12/10 Calorie Row
Min 3: 10/8 Calorie Assault Bike

B)
C: For Time - 6 min cap
"Pedal to the Metal 1" (with ropes)
6 Legless Rope Ascents - not equivalent to the peg boards, but it's our best option
24 Calorie Row
16 Calorie Assault Bike
8 1 Arm DB Snatch 70/50

Rest 2 min

For Time - 7 min cap
"Pedal to the Metal 2"
12 Deficit HSPU 10"/8"
24 Calorie Row
16 Calorie Assault Bike
8 Deadlift 365/225

Rx+: 405/250

F: Every 4 min for 12 min - 3 sets
400m Run
12 Ring Dips
5 Power Clean

N: Every 4 min for 12 min - 3 sets
200m Run
12 Paralette Dips
5 DB Cleans

C)
3 Rounds
Banded Hamstring x 1 min/side
2 way Post Shoulder Stretch x 30 sec/side

Monday - 7.27.15

1) Thanks to everyone who participated this weekend in the "Fierce" Fallon WOD.

2) The In-house "Countdown to Kickoff" competition starts August 7-8.  Please get your name on the sign up sheet by next Saturday so we can put teams together.  It's $10/participant, and the workouts will be totally scalable.  So even if your first day in the gym is tomorrow, I promise, you will be able to participate and complete the workouts for this competition.

3) Well, the CrossFit Games were this weekend, and while a lot of the workouts will be hard to mimic, get ready, because we will be doing our best over the next few weeks to try out the WODs done by the Individuals, as well as the Master's/Teens.

4) We are introducing our third WOD category, and that will be novice, or N.  This category is specifically for those right out of Foundations or Fast Track, but is obviously available to everyone. 

A)
C: Every 2 minutes for 14 minutes - 7 sets
1 High Hang Snatch + 1 Hang (Knees) Snatch + 1 Power Snatch - climbing

-as we continue with this cycle, remember, our number one priority here is technique, load will be coming

F: 12 min AMRAP
14 Alternating High Knee Step ups - 7 each leg
10 1 arm DB Snatch - 5R, 5L
14 Air Squats

F+: for the step ups, hold a DB in the front rack position 

N: EMOM x 12 - 4 sets
Min 1: 6-10 Alternating High Knee Step ups - 3-5 each leg
Min 2: 4-8 High Hang 1 arm DB Snatch - 2-4R, 2-4L
Min 3: 6-10 Air Squats

B)
C: For Time - 10 min cap
15-10-6
Thrusters 135/95
Bar Muscle ups

Rx+: 165/115

F: For Time - 10 min cap
15-10-6

Thrusters
Pull ups

F+: C2B Pull ups

N: For Time - 10 min cap
15-10-6 
MB Thruster
Jump Pull ups

C)
3 Rounds
Couch Stretch x 45 sec/side
OH Banded Shoulder Stretch x 30 sec/side
 

Friday - 7.24.15

A)
C: With a Running Clock
0:00-10:00

"SQT"
3 RFT

10 Snatch 95/65
200m Run - 4 x 50m

10:00-20:00
3 RFT
60 Double Unders
15 SDHP 135/95

20:00-30:00
Establish a 1-RM Snatch

F: With a Running Clock
0:00-10:00
3 RFT

60 Double Unders - 60 singles
15 Deadlifts

10:00-20:00
3 RFT
15 RKBS
200m Run - 4 x 50m

20:00-30:00
Work up to a heavy Snatch

B)
3 Rounds
Spider Stretch x 45 sec
Hammie Stretch x 30 sec/side
 

Thursday - 7.23.15

A)
C: Every 90 sec for 12 min - 8 sets
2 Hang Clean + 1 Jerk 

@ the 12 min mark

EMOM x 5
1-5 Muscle ups

F: Every 4 minutes for 16 minutes - 4 sets
15/12/9 Calorie Assault
10 Hip/Back Ext
10 Wall Balls
10 Bent Over Rows

A2) 
C: Strength Work
3x5 Back Squat or Front Squat - 5 lbs heavier than your last BS and FS
3x5 Bench Press - 2.5 lbs heavier than your last BP

B)
C: For Time
24 Calorie Row
21 Thrusters 95/65
18 Calorie Row
15 Thrusters 95/65
12 Calorie Row
9 Thrusters 95/65
6 Calorie Row
3 Thrusters 95/65

-Rx+: 115/75

F: 4 Rounds
12 DB Bench Press
Rest 30 sec
12 DB Hang Clean and Jerk
Rest 60 sec

C)
3 Rounds
Pigeon/Box Pigeon x 45 sec
Box Shoulder Stretch x 30 sec

Wednesday - 7.22.15

1)
Quick note to those who read the blog before I made a slight change.  The in-house competition is going to be $10/person, not $20.  

2)
And again, we are requesting everyone's presence this Saturday, July 25 to support Fallon as she battles brain cancer.  All we will be doing is the workout this weekend.  All donations are up to you, and again, here is the "Fierce" Fallon GiveForward page:
https://www.giveforward.com/fundraiser/5355/fierce-fallon-fund

A)
C: 5 RFT
200m Run
10 GHDSU
Rest 1 min

F: 5 Rounds
6-10 Ring Plank K2E w/ 3 count pause 
15-30 Sec Handstand hold 

B)
C: 3-5 Rounds
2 ME Ballistic Block Long Jumps
5-10 Shin Hops

F: 5 Rounds - with a partner, standing as far away from each other as possible, while still maintaining control
30 Lateral MB Tosses - 15 each
30 Lateral MB Tosses - 15 each facing the opposite direction
30 Granny Tosses 
30 Abmat MB Tosses

C)
3 Rounds
Child's Pose x 45 sec
Down Dog x 45 sec
Banded Full Squats x 45 sec

Tuesday - 7.21.15

1)
Ok, so there has been mention of our "Countdown to Kickoff" in-house competition. Well, details have been finalized. Obviously, the number of teams will depend on the number of people that sign up. However, we will max out at 4 teams, and just like the Open, teams will be selected randomly.

-The competition begins Friday August 7, and will end Saturday August 29. It will be 4 weeks, and judging will be on Fridays and Saturdays. Note: The Friday WODs during these 4 weeks will be the competition workout, so y'all will be doing them regardless of signing up or not.

-Every athlete will get a point for performing the workout, and will get one free pass. The free pass is for those of you that may have an August vacation planned, and have to miss one weekend. Essentially the free pass gives your team a point even if you aren't there for one weekend.

-The competition will have a $10/person entry fee, and I guarantee you will see a return on investment. So that being said, the more people that sign up, the bigger the return as CFEC will match the total amount brought in during this event.

-We will have both Rx and Scaled divisions. Any master's and teens will be incorporated into the scaled division unless you don't want to be.

2)
The CrossFit Games start this week. Check out the best in the world and start goal setting. Here is a link to schedule your viewing pleasure.
http://games.crossfit.com/article/how-watch-games-2015

3)
And last but certainly most importantly, I am requesting everyone's presence this Saturday, July 25. I know this is last minute, but we will be a fundraiser WOD for a CrossFit Kids athlete from CrossFit UpDog in Myrtle Beach. Her name is Fallon, and nearly 2 years ago, she was diagnosed with terminal brain cancer, and given 14 months to live. She has surpassed that timeline, and continues to fight. Donations are obviously optional, however, any donation of $25 or more enters you into a prize drawing for one of several stays in Myrtle Beach, including the Grand Prize of 4 nights plus attraction tickets. Again, all I'm asking for is your presence this Saturday for the "Fight Gone Bad" style WOD. Donations are up to you but if you want, go to the "Fierce" Fallon GiveForward page:
https://www.giveforward.com/fundraiser/5355/fierce-fallon-fund

Considering we hadn't finalized our "Murph" Donations, we are taking all the profits from the T-shirt sales and donating to this cause.

A)
C: EMOM x 10 - 5 sets
Min 1 - 15-25 yd Handstand Walk - accumulate 30 secs of some form of handstand holding if you can't walk
Min 2 - 6-10 Strict T2B

F: Every 3 minutes for 12 minutes - 4 sets
400m Run
12 KB SDHP

A2)
C: Strength Work
1x5 Deadlift - 10 lbs heavier than your last DL

B)
C: 3 RFT
30 Calorie Assault Bike
21 Box Jumps 24/20
12 Burpees

F: 3 RFT
500m Row
21 Box Jumps
12 Burpees

C)
3 Rounds
Banded Hamstring x 45 sec/side
Calf Stretch x 30 sec/side

Monday - 7.20.15

In the car right now, on our way back from the Independence Games, but stay tuned for several announcements tomorrow. Real quick though, this past weekend's event was great, and we will definitely attempt to get a group to come back next year. Big shout out to Del and his crew at Pee Dee CrossFit for a job well done.

A)
C: Week 3 of 3
Every 90 sec for 12 minutes - 8 sets
2 Hang Snatch

-climb for 5 sets, then across for the last 3 at 5-10# heavier than last week

F: 5 RFT
10 Pull ups
10 HRPU

-1:1 Work to Rest if each round is under a minute, or a maximum of 1 min of rest between rounds

B)
C: 5 RFT
5 Power Clean 135/95
10 Front Squat 135/95
5 Jerks 135/95
20 Pull ups

F: 5 RFT
5 Power Cleans
10 Front Squats
5 Push Jerks

C)
3 Rounds
Couch Stretch x 60 sec/side
OH Banded Shoulder Stretch x 30 sec/side

Friday - 7.17.15

A)
C: With a running clock
0:00-10:00

ME UB Wall Ball
Rest 2 min
ME UB Wall Ball

-The goal is to accumulate a minimum of 100 reps in as few sets as possible

10:00-20:00
2 RFT

25 T2B
400m Run

20:00-30:00
6 RFT

4 1 arm Alternating DB Snatch 70/50 
3 Muscle ups

F: With a running clock
0:00-10:00

3 RFT
10 Hip Ext
25 yd Bear Crawl

10:00-20:00
2 RFT
25 T2B
400m Run

20:00-30:00
30 Abmat SU
30 High Hang Snatch
30 Abmat SU

B)
3 Rounds
Spider Stretch x 45 sec/side
2 Way Banded Post Stretch x 30 sec/side

Thursday - 7.16.15

A)
C: Every90 seconds for 12 minutes - 8 sets
3 Hang Clean + 1 Jerk

-climb the first 5 sets, keep the weight the same for the final 3 sets adding 2.5-5 lbs more to last weeks best set.  Best refers to technique, not heaviest.

F: 12 min AMRAP
12 RKBS
9 Box Jumps
6 DB Bench Press

A2) 
C: Strength Work
3x5 BS or FS - 5 lbs heavier than your last BS or FS
3x5 Bench Press - 2.5 lbs heavier than your last BP

B)
C: 6 min AMRAP
6 Push Press 135/95
9 Box Jumps 24/20
12 KBS 70/53

Rest 3 min

3 min AMRAP 
6 Push Press 135/95
9 Box Jumps 24/20
12 KBS 70/53 

F: 5 RFT
5 Sorta Manmakers - push up, row R, row L, DL
10 MB Cleans
30 sec Pillar
Rest 1 min

C)
3 Rounds
Pigeon/Box Pigeon x 30 sec/side
Box Shoulder Stretch x 30 sec

Wednesday - 7.15.15

A)
C: For Time
75-60-35-20 Calorie Row

-1:1 work to rest

F: For Time
50-40-30-20 Calorie Row

-1:1 work to rest

B)
C/F: 3-5 Rounds 
25 yd Yoke Carry - go heavy
20 Landmines
100 Battleropes
30 sec L-sit

-Accumulate 100 Calories on the Assault Bike

C)
3 Rounds
Child's Pose x 1 min
Down Dog x 45 sec
Banded Full squat x 1 min

 

Tuesday - 7.14.15

A)
C: EMOM x 14 - 5 sets
Min 1: 2-3 Rope Ascents
Min 2: 30 Double Unders + ME Burpees (Independence Games Athletes - 5-10 Triple Unders)
Min 3: 8 Unbroken Deadlifts 225/155

Rx+: 275/185

F: EMOM x 14 - 5 sets
Min 1: 5 Hoglines
Min 2: 30 Double Unders + ME Burpees
Min 3: 8 Deadlifts

A2)
C: Strength Work
1x5 Deadlift

B)
C: 5 RFT
100m Run
5 G2O 185/135
5 Bar Muscle Ups
5 Strict HSPU
Rest 1 min

F: 5 RFT
100m Run
5 G2O
5 Ring Rows
5 Ring Dips
10 HRPU

C)
3 Rounds
Banded Hamstring x 45 sec/side
Vertical Post Side Stretch x 30 sec/side

Monday - 7.13.15

1) Those of you competing in the Independence Games this weekend, you should be fine to workout through Wednesday (individuals) or Thursday (teams).  Individuals take Thursday off, and then come in on Friday for a walk through and mobility.  Teams take Friday off, and get your walk through and mobility in on Saturday.  Stay healthy, so don't go crazy on your WODs this week.

2) We will have the sign up for our August in house competition up by tomorrow afternoon.  There have been a lot of questions by people who will potentially be out of town one weekend during the competition.  Don't worry about that, we are working on contingency plans.  All we are looking for is participation and good times. 

A)
C: Week 2 of 3
Every 90 seconds for 12 minutes - 8 sets

3 Hang Snatch (knees)

-climb the first 5 sets, then keep the weight the same for the last 3 sets.  2.5-5 lbs heavier than last weeks best set

F: Every 2 minutes for 12 minutes - 6 sets
6 OHS
200m Run

A2)
C: Strength Work
3x5 Back Squats
3x5 Press

B)
C: 3 RFT
20 OH Lunges 95/65
15 Pull ups

F: 3 RFT
20 Lunges - choose your own barbell position, back, front, or overhead
15 Pull ups

C)
3 Rounds
Couch Stretch x 30 sec
OH Banded Stretch x 30 sec/side

Saturday - 7.11.15

A)
Saturdays with Seth presents
"Burpees on 7/11, not Slurpees from 7-Eleven"
For Time

7 Burpee Box Jumps + 11 Box Jumps
7 OTB Burpees + Thrusters 135/95
7 Burpees + 110 Double Unders
7 Burpee Box Jumps + 11 Back Rack Step ups 135/95 - 11 each leg
7 OTB Burpees + 11 OHS 135/95
7 Burpees + 110m Sled Pull
7 Burpees + 1100m Run

B)
15 minutes
Foam Roll and Lax Ball

Friday - 7.10.15

1) Remember, I'll be ordering Progenex this Sunday, so get whatever you want written down on the order sheet by Saturday.

A)
C: With a partner, and a running clock
0:00-12:00

50 Deadlifts 315/225
50 Muscle Ups

12:00-24:00
50 Power Cleans 225/165
75 T2B

24:00-36:00
50 Power Snatch 135/125
100 GHDSU

-one partner works, while the other rests

F: With a partner, and a running clock
0:00-10:00

50 Deadlift
50 Pull ups

10:00-20:00
150 HRPU
75 T2B

20:00-30:00
50 Power Snatch
100 MB Abmat SU tosses 

B)
3 Rounds
Spider Stretch x 45 sec/side
T Stretch x 30 sec/side

Thursday - 7.9.15

A)
C: Every 90 sec for 12 min - 8 sets
3 Hang Clean (knees) + 1 Jerk

-work up to a challenging set of 3 with perfect form. Stick your landings

F: For Time
30-20-10
Row for Calories
Wall Ball
Mountain Climbers

B)
C: For Time
30-20-10
Wall Ball 20/14
Row for Calories

Rx+: 30/20

F: 4 RFT
5 Ring T Rows
15 Plate G2O
20 Lateral Skiers

C)
3 Rounds
Pigeon/Box Pigeon x 30 sec/side
Box Shoulder Stretch x 30 sec

Wednesday - 7.8.15

1) Get your Progenex order in by this Saturday. I'll be placing the the order on Sunday evening, so if you need any protein supplements, time to get those now.

2) If anyone is interested, a few of us are going to be heading up to Washington DC to run the 40th anniversary of the Marine Corps 10K. It's on Sunday October 25, and is considered a one of a kind race as you run through downtown DC, past the pentagon and finish at the Marine Corps War Memorial. For more info, check out the website. http://www.marinemarathon.com/MCM_Weekend/MCM10K.htm

3) Stay tuned for the sign ups for our in house team competition which begins in August. It will be 4 weeks, and will follow the same format that we used in the Open.

A)
C: EMOM x 15 - 5 sets
Min 1: 15/12 Calories on the Assault Bike
Min 2: 50 Double Unders
Min 3: Rest

F: 12 min AMRAP
30 Double Unders
10 Hip Ext.
100m Farmer's Carry

B)
C: 5 Rounds
100m Sled Pull or 50 Yd Sled Push 225/155 - not including weight of sled
10 KB Hang Snatch 70/53 - 5 R, 5 L - or 20 H2H RKBS

F: 5 Rounds
100m Sled Pull
10 Barbell Rollouts

C)
3 Rounds
Child's Pose x 45 sec
Down Dog x 45 sec

Tuesday - 7.7.15

1) Ok, so it's that time of the season.  We are making a Progenex order.  Please let me know by this Saturday.  We will have a sign up sheet at the gym, and if you need any Recovery, More Muscle, or Cocoon, now is the time to order.

2) We are also going to start signing up for our in house team competition in August.  It will run for 4 weeks (prior to football season), and we will have an RX and scaled division.  This competition will be run exactly like the open was back in March.  We will release a weekly workout, and you will have the opportunity to complete the workout at certain times.  The point system will be participation, performance, and fans.  We will also be getting the sign up sheet for that into the gym soon.  It will be $20/person, and will be a lot of fun. 

A) 
C: For Time
15-14-13...3-2-1 HSPU
1-2-3...13-14-15 Pull ups

-bring a towel 

F: EMOM x 21 - 7 sets
Min 1: 16-20 OH MB Lunges
Min 2: 10-15 Push Press
Min 3: 3-8 Strict Pull ups

B)
C: Every 2 minutes for 10 minutes - 5 sets 
5 Sumo Deadlift - climbing

F: 5 RFT
12 RKBS
24 KB Chain Saw Row - 12 R, 12 L

C)
3 Rounds
3 way Banded Leg Stretch
Vertical Post Side Stretch x 30 sec/side

Monday - 7.6.15

So is Pizza Hut trying to put itself out of business?  Seriously, a pizza with a crust made out of pigs in a blanket...yikes!  Don't get me wrong, despite their poor health quality, I like hot dogs, but as a pizza crust, I got to draw a line.
Anyway congrats to America for its birthday, and congrats to America for being the best at women's soccer.  

A)
C: Week 1 of 3
Every 90 seconds for 12 minutes - 8 sets

3 Hang Snatch (knees) - work up to a challenging 3 reps, however, form is more important this week as we start working form the hang position

F: Every 3 minutes for 12 minutes - 4 sets
5-10 Bench Press
20 Hurdle Hops

A2)
C: Strength Work
3x5 Back Squat - 5 lbs heavier than your last
3x5 Press - 2.5 lbs heavier than your last

B)
C: "Running Elizabeth"
For Time

21-15-9
Power Clean 135/95
Ring Dip 
400m Run

F: For Time
21-15-9

Power Clean
Ring Dip
400m Run

C)
3 Rounds
Couch Stretch x 30 sec/side
overhead Banded Shoulder x 30 sec/side

Saturday - 7.4.15

A)
C: 7 RFT
4 Power Snatch 155/105
4 Muscle ups
4 Clusters 155/105
4 Back Squats 155/105
4 Burpee C2B Pull ups
4 HSPU
40 Double Unders

Rx+: 185/135

F: 7 RFT
4 High Hang Snatch
4 C2B Pull ups
4 Thrusters
4 Burpee Box Jumps
4 Deadlift
4 Hoglines
40 Double Unders (40 Singles)

B)
10-15 minutes
Foam Roll and Lax Ball