WOD Blog

Friday - 5.22.15

At this point, e'reyone should be fully aware that we will be doing "Murph" on both Saturday and Monday at 930 am.  We will also have a regularly scheduled WOD on Monday for those of you that either do "Murph" on Saturday, or simply want no part of the workout.  That being said, if you're doing the workout on Saturday, be smart with our "Triple Shot" this week.

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

75 RKBS 70/53
EMOM perform 3 Burpees

10:00-20:00
50 Power Clean 135/95
EMOM perform 3 Burpees 

20:00-30:00
25 Muscle ups - yes, I know you potentially have 100 pull ups Saturday, consider this a warm up
EMOM perform 3 Burpees

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

50 Power Cleans
EMOM perform 10 Mountain Climbers

10:00-20:00
50 Slamballs

EMOM perform 10 Mountain Climbers

20:00-30:00
75 Abmat Sit ups
EMOM perform 10 Mountain Climbers

B)
3 Rounds
Sampson Stretch x 30 sec/side
Hammie Stretch x 30 sec/side

Thursday - 5.21.15

A)
C: 20 minutes to complete 
3x5 Back or Front Squat - 5 lbs heavier than your last successful BS or FS

and

3x5 Bench Press - 2.5 lbs heavier than your last successful BP

F: 9 min AMRAP
30 OH Lunges
30 Box Jumps
30 Cal Assault Bike or 400m Run

B)
C: 9 min AMRAP
30 Cal Assault Bike
30 OH Lunges 135/95
30 Box Jumps

F: 5 RFT
10 Burpees
15 RKBS
10 DB Bench

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

Wednesday - 5.20.15

A)
C: "Death by Sled Pull"
100m Sled Pull - start with 4/3 45 lb plates

-add 45 lb. every 100m


Between Sled Pull attempts
10 GHD Hip Ext
10 Landmines

-there is no time component to this workout

F: "Death by Sled Pull"
100m Sled Pull

-add 45 lb. every 100m 

Between Sled Pull attempts
15-25 Windmill Battleropes
10 Landmines

B)
3 Rounds
Child's Pose x 45 sec
Figure Four x 30 sec/side
T Stretch x 30 sec/side

Tuesday - 5.19.15

1) We will be performing "Murph" this Saturday at 9:30 am.  Yes, it is difficult, and it will be a mental and physical challenge, but so is sacrificing your life for your country.  Hero WODs are put together to honor those who have given all for our freedom.  A little sweat is a small price to pay to honor this country's fallen veterans.  Bring a friend and split the reps if you must, but at least earn your beverages and food for the weekend.

2) We will rerun "Murph" on Monday at 930 (as well as a regularly scheduled workout) for those of you that can't make Saturday.

A)
C: 15 minutes to establish 
1x5 Deadlift - 10 lbs heavier than your last DL

and

3xME Strict Pull up

F: 2 Rounds, with 3 minutes of Rest between rounds
6 min AMRAP
10/8 Calorie Row
10 Hang Snatch 45/35
5 Pull ups (Jump C2B Pull ups)

B)
C: 4 RFT
20/15 Calorie Row
10 Hang Snatch 115/75
5 Bar Muscle Ups

Rx+: 155/105

F: 4 RFT
8 Deadlifts
16 DB/KB Chainsaw Rows - 8 each arm
Rest 1 min

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

Monday - 5.18.15

1) Memorial Day Murph is this upcoming Saturday, May 23.  So come on out at 930 am to participate, or just to cheer folks on.  Plan on sticking around and hanging out for a bit, and remember, leave no man, woman, or child behind.

2) Monday, May 25 (Memorial Day), we will be open for a 930 WOD, and then an open gym until about 1130 or 12.  If you miss "Murph" on Saturday, feel free to do it on Monday, or perform the regularly scheduled WOD.  Competitors, it will be our final week of our strength program before our max week.  We will then take a deload week before starting into some OLY work.   

A)
C: Week 7 of 8
18 minutes to complete
3x5 Back Squat - 5 lbs heavier than your last BS

and

3x5 Press - 2.5 lbs heavier than your last Press

F: Every 3 minutes for 15 minutes - 5 sets
5 Front Squats - out of the rack
5 Press - from the floor
10 GHD Hip Ext.

B)
C: For Time 
90 Double Unders
30 Front Squats 135/95
60 Double Unders
20 Front Squats 135/95
30 Double Unders
10 Front Squats 135/95

F: 4 RFT
16 Wall Balls
20 V ups

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

Saturday - 5.16.15

A)
In teams of 3, with a running clock
0:00-10:00

3 RFT
500m Row
ME S2O for reps
OH MB Hold

10:00-20:00
3 RFT

500m Row
ME Farmer's Carry for distance
Pillar Hold

20:00-30:00
3 RFT

500m Row
ME Deadlift for reps
Wall Sit

-Each teammate will perform each movement once.  The athlete rowing is the clock for how long the other 2 athletes will perform their movements.  Rotate to complete 3 total rounds as a team, and then rest with whatever time is left over.

B)
For Time
60 T2B

-every time you drop from the bar, perform 5 Slamballs 50/30

C)
10-15 minutes
Foam Roll & Lax Ball

Friday - 5.15.15

A)
C: 2015 Regional Event 3
For Time - 26 min cap

1 Mile Run
50 OHS 135/95
100 GHDSU
150 Double Unders
50 SDHP 135/95
100 Box Jump Overs 24/18 - (18" you say...yes, 18")

F: 4 RFT - 26 min cap
15/12 Calorie Assault Bike
12 OHS
25 MB Abmat SU
35 Double Unders (50 Single Unders)
12 RKBS
25 Box Jump Overs

B)
3 Rounds
Spider Stretch x 45 sec/side
2 way Calf Stretch x 30 sec/side

Thursday - 5.14.15

A)
C: 20 minutes to complete
3x5 Back Squat or Front Squat - 5 lbs heavier than your last BS or FS

and

3x5 Bench Press - 2.5 lbs heavier than your last BP

F: 2 RFT
25 Ring Rows
3 Squat Cleans, or 3 Power Cleans w/ a Front Squat for every clean
25 Paralette Push ups
3 Squat Cleans, or 3 Power Cleans w/ a Front Squat for every clean

B)
C: 2015 Regional Event 7
For Time

15 Muscle Ups
5 Rep Squat Clean Ladder 205/135, 225/145, 245/155, 255/165, 265/175

F: 9 min AMRAP
12 T2B
7 Burpees

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

Wednesday - 5.13.15


A)
C: 2015 Regional Event 4 
250 ft Handstand Walk

-3 minute cap

F: 5 RFT
400m Run
5 Hoglines
30 Lateral Skiers
5 Hoglines
15 Slamballs
20m Lateral Band Walk - 10m each way

B)
C: 10 Rounds
25 Yard Yoke Carry
5 Shin Hops
25 Yard Sled Push
3 Athletic Burpees with ME Vertical Jump

C)
3 Rounds
Child's Pose x 60 sec
T Stretch x 30 sec/side
Down Dog x 30 sec

Tuesday - 5.12.15

A)
C: 12 minutes to establish
1x5 Deadlift - 10 lbs heavier than your last DL

F: EMOM x 10 - 5 sets
Min 1: 12 1 Leg DB/KB RDL - 6 each leg
Min 2: 20 Single Leg Hip Bridge - 10 each leg

B)
C: 2015 Regional Event 2
For Time
"Tommy V"

21 Thrusters 115/75
12 Rope Climbs
15 Thrusters 115/75
9 Rope Climbs
9 Thrusters 115/75
6 Rope Climbs

F: For Time
24 Renegade Row - 12 each arm
21 SDHP
18 Renegade Row - 9 each arm
15 SDHP
12 Renegade Row - 6 each arm
9 SDHP

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

Monday - 5.11.15

A)
C: Week 6 of 8
18 minutes to complete

3x5 Back Squat - 5 lbs heavier than your last BS

and

3x5 Press - 2.5 lbs heavier than your last Press

F: 5 RFT - 16 min cap
25 Calorie Row
16 Pull ups
9 HSPU

B)
C: 2015 Regional Event 6
5 RFT - 16 min cap
25 Calorie Row
16 C2B Pull ups
9 Strict Deficit HSPU 4.5"/3" - use mats to create the deficits

F: For Time
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat
Push Jerk

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

Saturday - 5.9.15

A)
For Time - In Teams of 4
Complete 800m as a team
DB/KB Farmer's Carry
Back Rack Barbell Carry
Sled Pull

-As a team complete an 800m trek with one team member performing a farmer's carry, one member carrying a barbell, one team member pulling a sled, and one member resting.  Rotate objects/tasks as needed, but if the DBs/KBs or barbell touch the ground, all members of the team must perform 10 burpees.

B)
10 minutes
Foam Roll/Lax Ball

Friday - 5.8.15

As some of you may know, the Regional workouts were announced earlier this week.  And, as others of you may know, there is nothing I like more than having some assistance in programming every once in a while.  The best coaches in CrossFit do it, and if it's good enough for them, it's good enough for us.  Get ready for Regional workouts to be thrown in over the course of the next week and/or beyond.  Oh, and maybe one today/tomorrow, depending on when you are reading this blog.  Onward to Friday's work.

A)
C: With a running clock
Regional Event 1

"Randy"
For Time
75 Power Snatches 75/55

@ the 10 minute mark

For Time
3 RFT 

5 Power Cleans 225/155
30 Double Unders

Rx+: 250/165

@ the 20 minute mark

3 RFT
20/15 Calorie Row
30 KBS 53/35 

F: With a running clock
For Time

75 Power Snatches

@ the 10 minute mark

For Time
3 RFT
15/12 Calorie Row
25 RKBS

@ the 20 minute mark

For Time
3 RFT
5 Power Cleans
20 Double Unders (Singles x 2)

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

Thursday - 5.7.15

1) Thursday is the last full day you can preorder your Memorial Day Murph shirt or tank.  The shirts are American Apparel and the tanks are Next Level.  You will be able to order through noon class on Friday, but we have to get the order in by that afternoon to get the shirts before the event.
2) Speaking of the event, Memorial Day Murph will be held on Saturday May 23 at 930 am.  For those of you that don't know "Murph" is a hero WOD in honor of Lt. Michael Murphy who was killed in action in Afghanistan in 2005.  To get a better understanding of his sacrifice, I highly recommend reading one of the best book sI've ever read, Lone Survivor by Marcus Latrell.  For a lesser understanding of his sacrifice, watch the crappy movie version of Lone Survivor, starring Marky Mark sans Funky Bunch.
3) The actual workout is a 1 mile run, 100 Pull ups, 200 Push ups, 300 Squats, and another 1 mile Run.  Wear a 20# vest if you wish, and partition reps as needed.

A)
C: 20 minutes to complete
3x5 Back Squat or Front Squat - 5 lbs heavier than your last BS or FS

and 

3x5 Bench Press - 2.5 lbs heavier than your last BP

F: 18 min AMRAP - 6 sets
Min 1: 10 Wall Balls + 5 Burpees
Min 2: ME Calories on the Assault Bike - reset the bike every time you get on it
Min 3: Rest

-score total calories 

B)
C: 12 min AMRAP
150 Wall Balls 20/14
ME Burpees with remaining time

-score Burpees
-Rx+ - 30/20


F: Every 2 minutes for 12 minutes - 6 sets
5 Incline Bench Press
10 BB Step ups 20/16
20 Mountain Climbers

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

Wednesday - 5.6.15

A)
C/F: For Time
800m Run
25 GHDSU (MB Wall/Partner Toss Sit ups)
600m Run
20 GHDSU (MB Wall/Partner Toss Sit ups)
400m
15 GHDSU (MB Wall/Partner Toss Sit ups)
200m Run
10 GHDSU (MB Wall/Partner Toss Sit ups)

or, if you didn't get enough "Death by" today

"Death by 10 meters"
Min 1: 10 meter run
Min 2: 20 meter run - 10 meters down and back
Min 3: 30 meter run
etc., until you can not complete the prescribed distance

B)
C/F: 3 Rounds
100 Battleropes
60 second Pillar Hold
20 Banded Lunge Hold Twists - 10 each side

C)
2 Rounds
Child's Pose x 60 sec
Figure Four Stretch x 30 sec/side
Banded Full Squat x 75 sec

 

Tuesday - 5.5.15

1) If you want a Memorial Day Murph shirt or tank, make sure to put your name on the list up at the gym.  We are sending the order in on Friday afternoon. Ideally, try to get your name and shirt size on the sign up sheet by Thursday.

A)
C/F: 12 minutes to establish
1x5 Deadlift - 10 lbs heavier than your last DL

B)
C/F: Every 2 minutes for 6 minutes - 3 sets
10 1 Arm DB/KB Snatch - As heavy as possible

C)
C/F: "Death by Pull ups"
Min 1: 1 Pull up
Min 2: 2 Pull ups
Min 3: 3 Pull ups
Min 4: 4 Pull ups
etc. for as long as possible

-we are looking for a minimum of 15 minutes of work here.  If you can't get the prescribed number of reps in the minute, you have 2 options.  The first is start over from 1, and the second is try to go as long as you can with 2 under your last successful rep count, ie if you successfully hit 10 reps, but miss 11, try to finish the last 4 minutes with 8 reps.

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

 

Monday - 5.4.15

A)
C: Week 5 of 8
18 minutes to complete
3x5 Back Squat - 5 lbs heavier than last Back Squat

and

3x5 Press - 2.5 lbs heavier than last Press

-if you missed your last goal weight, try again this week. If you've missed your goal weight 2 attempts in a row, come see me and we'll adjust as needed.

F: Every 3 minutes for 18 minutes - 6 sets
5 Back Squats
10 DB Shoulder to Overhead - as heavy as possible

Optional 100m run

B)
C: For Time
12-9-6
Ring Dip
HRPU
Squat Clean 185/125

Rx+: 225/155

F: 5 RFT
6 Ring Dip
9 HRPU
12 MB Clean

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

Saturday - 5.2.15

A)
"Proceed with Caution"
3 RFT with a partner
50 Wall Balls
50m Sled Pulls
30 KBS
100m Run
30 KBS
50m Sled Pull
3 Hill Runs w/ 5 Burpees at the top of each run

B)
10 minutes
Foam Roll and Lax Ball

Friday - 5.1.15

A)
C: With a running clock
2015 Masters Qualifier Event 1
5 min AMRAP

5 Muscle Ups
10 Power Cleans 155/105

@ the 5 minute mark

2015 Masters Qualifier Event 2
10 minutes to establish

1 RM Snatch

@ the 15 minute mark

10 min AMRAP
200m Run
ME Strict Pull ups

F: With a Running Clock
5 min AMRAP

5 Pull ups
10 Power Cleans

@ the 5 minute mark

10 minutes to establish 
1 RM Snatch

@ the 15 minute mark

10 min AMRAP 
200m Run
10 Barbell Curls

C)
3 Rounds
Spider Stretch x 45 sec/side
Banded Lunge Stretch x 30 sec/side