WOD Blog

Monday - 3.30.15

Typically fitness would do the Open workout today, but since we have a limited number of rowers, y'all will do the workout on Tuesday.  So relax, you get one extra day to get your thrusters ready to go.

A)
C: "Workout 15.5"
For Time

27-21-15-9
Thruster 95/65
Calorie Row

or

EMOM x 10
3 OHS - work up to a heavy 3

F: EMOM x 14
Min 1: 15 RKBS
Min 2: 10 Renegade Row - try to go heavy hear

B)
C: For Time
50 Double Unders
30 Wall Balls 30/20
50 Double Unders
20 Wall Balls
50 Double Unders
10 Wall Balls
50 Double Unders

F: 4 RFT
40 Double Unders - 80 singles
30 sec Pillar Hold
20 KB Step ups - 10 each leg

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

Friday - 3.27.15

A)
C: Workout "15.5" (Scaled)
For Time

27-21-15-9
Row for Calories
Thrusters 95/65 (65/45)

F: Every 2 minutes for 12 min - 6 sets
5 Thrusters - climbing, work up to a heavy 5
10 Box Jumps

-Y'all will do 15.5 on Monday, so mess with Thrusters tomorrow.  Find a weight that you'll be able to handle for 72 reps

B)
F: 5 RFT
15 Ring Rows
10 Calorie Bike

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



 

Thursday - 3.26.15

A)
C: Open Athletes competing on Friday
2-3 Rounds at a comfortable pace
500m Row
Spider Stretch x 30 sec/side
5 Over the Rower Burpees
Banded Full Squat Stretch x 30 sec
5 Thrusters @ 45/35, 75/55, 95/65
Pigeon x 30 sec/side
10 Step ups 20"/16" box - 5 each leg
OH Banded Shoulder x 30 sec/side
10 RKBS 53/35

F & Open Athletes competing on Satruday or beyond
15 min AMRAP
400m Run
14 1 arm DB Snatch - 7 each arm

B)
C: Open Athletes competing on Satruday or beyond
3 RFT
80 Foot Bear Crawl
15 Slamballs 50/30

F: 21-15-9
MB Cleans
OH MB Lunges
AP Burpees

Wednesday - 3.25.15

Week 4 Results
Well, 3 teams lost points for folks not submitting scores this week.  But the Orange team took the cake with 5 scores going unsubmitted, Yes, my Orange team.  So please, everyone, remember to submit your scores if you want to help your team out.  These are essentially free points.

15.4 Rx Males: Seth Brendle 94 (O), David Hinnant 87 (R), Derek Foltz 81 (Y)
15.4 Rx Females: Steph Fura 83 (Y), Brooke Taylor 77 (O), Alison Stall 54 (R)
15.4 Scaled Males: Sean Hanna 137 (R), John Wright 118 (Y), Mike Garren 101 (O)
15.4 Scaled Females: Haley Sanders 142 (G), Laurin Wilson 130 (R), Shandi Hall 121 (Y)

Fan Points
Orange - 5
Red - 4
Green - 2.5
Blue - 2.5
Yellow - 1

Team Total
Yellow - 80
Red - 79.5
Orange - 74 
Green - 60.5
Blue - 60

A)
C: Every 2 minutes for 16 minutes - 8 sets
Snatch or Clean - Power or Squat - do whichever movement you didn't do on Monday
Set 1: 10 @ 35% 
Set 2: 10 @ 45%
Set 3: 8 @ 55%
Set 4: 6 @ 65%
Set 5: 4 @ 75%, 
Set 6: 2 @ 85%
Set 7: 1 @ 90%
Set 8: 1 @ 90-95%

F: "Lynne"
5 Rounds - Not for Time

ME UB Bench Press BW - or find a weight that challenges you, keep that weight the same for all 5 rounds
ME UB Pull ups

B)
C: 5 RFT
20 Pull ups
10 Plyo Push ups - use a single 45 lb. Plate

F: 3 RFT
80 Foot Bear Crawl
15 Slamballs 50/30

C)
2-3 min of Walking
4 Rounds

Spider Stretch x sec/side
Vertical Post stretch x 30 sec/side

Tuesday - 3.24.15

So as usual, I will post this weekend's team results tomorrow.  Once again, the word on the street is that we have some unsubmitted scores, so we'll see how that effects the overall team standings.  oh well, let's discuss this week's workout.  The 4 movements still at large are Rowing, Thrusters, Burpees and Box Jumps.  Now that they've introduced HSPUs, I don't know if we'll see another new movement in Kettlebell Swings.  I still feel like this will be chipper week, but your guess is as good as mine.  Anyway, competitors are  going to lay off of these movements this week, with the assumption that they are looming.  Assuming...such a bad idea, like 3 legged jeans.

A)
C: EMOM x 15 - 5 sets
Min 1: 5 Deadlifts @ 60, 65, 70, 75, 80%
Min 2: 12 T2B
Min 3: 60 Double Unders

F: EMOM x 12 - 6 sets
Min 1: 5 Deadlifts
Min 2: 12 T2B (Knees over Hips)

B)
C: "Death by Assault Bike" 
Min 1: 1 Calorie
Min 2: 2 Calories
Min 3: 3 Calories
etc., follow the rep scheme until you can no longer complete the prescribed number of reps in the minute

F: "Death by Rower"
Min 1: 1 Calorie
Min 2: 2 Calories
Min 3: 3 Calories
etc., follow the rep scheme until you can no longer complete the prescribed number of reps in the minute

C)
3 Rounds
Child's Pose x 30 sec
Banded Hamstring x 30 sec/side

Monday - 3.23.15

A)
C: "Workout 15.4" or
8 min AMRAP
10 Push Press 95/65
10 Power Snatch 95/65

-use 1 barbell

F: 8 min AMRAP
10 Push Press
10 Power Cleans 

B)
C: Every 2 minutes for 14 minutes - 7 sets
5-5-5-3-3-1-1 Back Squat - climbing

F: EMOM x 14
Odd: 3-6 HSPU - practice at a higher level than you workout with
Even: 40 Double Unders (80 Single Unders)

C)
3 Rounds
Pigeon x 30 sec/side
Down Dog x 30 sec

Saturday - 3.21.15

A)
25 min AMRAP in teams of 3
20 Ring K2E
20 Ring Push ups
30 Sumo Deadlift
30 Sledgehammer Strikes
Athlete 1 Rows 500m or Runs 400m while theAthletes 2 and 3 (one athlete works at a time) begin work on the rep schemed portion of the WOD.  When Athlete 1 returns/finishes, Athlete 2 rows or runs while Athletes 1 and 3 continue on the WOD.

B)
10 minutes of Foam Rolling/Lax Balling 

Friday - 3.20.15

Quick note, we will not be judging tomorrow at 5 and 6 am.  Judging will commence at 830 am and every class thereafter through Monday.  Remember to submit your scores this week, and bring some folks out to cheer you on.

A)
C: "Workout 15.4" - (Scaled)
8 min AMRAP
3 HSPU - (Push Press 95/65, no jerks)
3 Cleans 185/125 - (115/75)
6 HSPU
3 Cleans 185/125
9 HSPU
3 Cleans 185/125
12 HSPU
6 Cleans 185/125
15 HSPU
6 Cleans 185/125
18 HSPU
6 Cleans 185/125
21 HSPU
9 Cleans 185/125
Etc., adding 3 reps to the HSPU every round, and 3 reps to the cleans every 3 rounds

C: Open Athletes competing on Saturday
Active Recovery

F: For Time
24-16-10
Back Rack Barbell Lunges - 12-8-5 each leg
Ring Rows

B)
F: For Time - challenge yourself on this one
100 RKBS
5 Athletic Burpees at the top of the first and every minute thereafter (yes...yes I did use thereafter twice in one post) 

C)
4 Rounds
Child's Pose x 30 sec
Banded Bully x 30 sec/side

Thursday - 3.19.15

I have a change from last night. I was unaware that one Haley Sanders of the Green team went out to Seattle and hit 1010 reps in the scaled workout, so that changes last night's posting.
Female Scaled: Alison Stall (R), Halestorm Sanders (G), Shandi Hall (Y)

Fan Points
Orange - 5
Red - 3.5
Yellow - 3.5
Green - 1.5
Blue - 1.5

Total Team Points
Yellow - 62
Red - 58.5
Orange - 58
Green - 47
Blue - 46.5

A)
C: Open Athletes competing Friday
Active Recovery

C: Open Athletes competing Saturday
4-6 Rounds
50 yd Prowler/Dog Sled Push
20 Hip Extensions
50 Yd Farmer/Waiter/Yoke/Sandbag Carry
20 GHDSU

F: 5 RFT
8 Bench Press
300m Row after every round

B)
For Time
15 HSPU
50 Box Jumps
10 HSPU
25 Power Cleans
5 HSPU

C)
3 Rounds
Sink Mobility x 30 sec
Calf Stretch x 30 sec

Wednesday - 3.18.15

Week 3 Results
Quick note, every single team lost at least 1 point for unsubmited scores this week. Free points falling by the way side. Remember to submit your scores folks.
15.3 Rx Males: David Hinnant 434 (R), Derek Foltz 427 (Y), Colin Leonard 426 (B)
15.3 Rx Female: Stephanie Fure 270 (Y)
15.3 Scaled Male: Nathan Wood 777 (R), Shawn Hanna 766 (R), Charles Timms 765 (B)
15.3 Scaled Female: Alison Stall 1199 (R), Shandi Hall 784 (Y), Laurin Wilson 780 (R)

I once again blundered, and left the fan tally sheet at the house (I'm at the fire deparment tonight), so I'll get all of this added up with final scores from week 3 tomorrow evening.

A)
C: For Time
10-9-8-7-6-5-4-3-2-1
Bench Press @ BW or 75% 1 RM
Strict Chin ups

F: 4-6 Rounds
100m Sled Pull
20 Hip Extensions
50 Yd Farmer Carry, Waiter Walk, or Yoke Carry - be mindful of the GHD folks
20 GHDSU or MB Abmat SU
1 min ME Double Unders or DU practice

B)
C: For Time
10 Front Squats 135/95
2 Bar Muscle ups
8 Front Squats 155/105
4 Bar Muscle ups
6 Front Squats 185/135
6 Bar Muscle ups
4 Front Squats 205/145
8 Bar Muscle ups
2 Front Squats 225/155
10 Bar Muscle ups

Tuesday - 3.17.15

1) Progenex and PurePharma are in, so if you ordered, you can pick up your stuff tomorrow.

2) I'll have the team points up tomorrow.

A)
C: 4 min AMRAP
ME UB Deficit HSPU 12"/9" - Ballsitic Blocks
100m Run

Rest 2 min

4 min AMRAP
ME UB Strict HSPU
100m Run

Rest 2min

4 min AMRAP
ME UB Kipping HSPU
100m Run
-score each round separately

F: With a running clock, every minute perform 1 lift and add 20/10/5 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

-20 minutes of work, minimum
-If you tap out before the 20 minutes, pick one of the three movements, and get better at it.

B)
C: Well, me thinks it's chipper week in the Open, so let's chipper.  We are also running out of movements unless they start doubling up or adding new movements.  So here is what's left, (movements that have been in previous Opens) minus thrusters.  I think the burpees from here on out will be over the bar, or box jump, so even though they're terrible, they are coming, so be ready.

For Time:
50 Calorie Row
50 Box Jumps 24/20
25 Power Cleans 135/95
25 OTB Burpees

F: For Time
10-9-8-7-6-5-4-3-2-1
RDLs 
Pull ups

C)
3 Rounds
Banded Hamstring x 30 sec/side
OH Banded Lunge x 30 sec/side
 

Monday - 3.16.15

A)
Saw this workout on CrossFit.com last week and thought it looked outstanding.  I tweaked it a little, but just for time purposes.  

C: With a running clock, every minute perform 1 lift and add 20/10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

-20 minutes minimum of work
-If you tap out before the 20 minutes, pick one of the three movements and get better at it.


F: You'll do the above workout tomorrow, so sit tight today.
Every 4 minutes for 20 minutes - 5 sets
400m Run
15 KB Goblet Squats
15 HRPU

B)
C: 3 RFT
20 S2O 135/95
10 1 arm Alternating DB Snatch 75/50 - 5 each arm

F: 3 RFT
20 S2O
10 1 arm DB Snatch - 5 each arm

C)
3 Rounds
Pigeon x 30 sec/side
Brandy's Butterfly x 45 sec

Friday - 3.13.15

We've been rerunning the workouts for fitness on Mondays, but considering this particular workout fits almost perfectly into this weeks programming, everyone is getting it today.  Remember, Cindy, Colin and myself will be MIA all afternoon, so please make it as easy as possible for your substitute coaches.  Judging will happen all day, regardless of our attendance, so come in and get it done.
 
A)
C/F: 15.3
14 min AMRAP
7 Muscle ups
50 Wall Balls 20/14 to a 10'/9' target
100 Double Unders

or 

14 min AMRAP
50 Wall Balls 20/10 to a 9' target
200 Single Unders

B)
C/F: 5 RFT (optional)
15 calorie Row
15 Hang Snatch 75/55

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

Thursday - 3.12.15

Want to give everyone a heads up about Open judging this Friday.  Cindy, Colin, and myself will all be at a wedding this Friday, and will not be available to judge the noon class or 530 class.  That doesn't mean judging won't happen, but we are still working on solutions for these classes.  This may require your help.  We will probably need extra judges, so if you have the time, please help.  More details to come tomorrow night after we sort a few things out, and find out what 15.3 will be.

A)
C: Open Athletes competing Friday
Same as the past few weeks, light moving, lots of mobility, and lots of rolling

C: Open Athletes competing Saturday or after
3-5 Rounds
50 Lateral Bench Hops Overs
1 min Pillar Hold
100 yd Shuttle Run
1 min L-sit
50 KB Russian Twists

F: EMOM x 10
ME Bench Press @ 50% of 1 RM
16 High Knee Step ups - 8 each leg, add weight as needed

B)
F: For Time
20 Renegade Rows
8 Ring Dips
400m Run
15 Renegade Rows
8 Ring Dips
300m Run
10 Renegade Rows
8 Ring Dips
200m Run
5 Renegade Rows
8 Ring Dips
100m Run

C)
3 Rounds
T Stretch x 30 sec/side
Banded Post Stretch x 30 sec/side


 

Wednesday - 3.11.15

Week 2 Results
15.2 Rx Males - Derek Foltz 241 (Y), Colin Leonard 182 (B), Jason Wilson 143 (O)
15.2 Rx Females - Alison Stall 186 (R), Lia Schnoodle 125 (O), Steph Fura 116 (Y)
15.2 Scale Male - N8 Thomason 245 (B), Shawn Hanna 232 (R), Scott Junkins 189 (Y)
15.2 Scale Female - Leigh Pickens 182 (R), Jeri Ann Smith 173 (R), Shandi Hall 171 (Y)

Fan Points
Orange - 5
Yellow - 4
Red - 2.5
Green - 2.5
Blue 1

Total Team Points
Yellow - 43.5
Orange - 41
Red - 39
Green - 32.5
Blue - 31

A)
C: For Time
9 Muscle ups - Rings only, if you don't have ring muscle ups, work on transitions
15 Box Jumps 24/20
7 Muscle ups
12 Box Jumps 24/20
5 Muscle ups
9 Box Jumps 24/20

F: 3-5 Rounds
50 Lateral Bench Hop Overs
Accumulate 1 min Pillar Hold
100 yard Shuttle Run - 2x down and back on turf
Accumulate 1 min Ring/L-sit Hold
30 KB Russian Twists
10 DB Hammer Curls

B)
C: EMOM x 12
Odd: 3 Power Clean @ 90% of 1 RM from 15.1A
Even: 18/14 Calorie Assault Bike - reset calories each time

C)
4 Rounds
Child's Pose x 30 sec
OH Banded Shoulder x 30 sec/side

Tuesday - 3.10.15

I apologize tonight, because I forgot the binder of information.  Therefore we won't have this weekend's results until tomorrow night.  Great weekend of working out, and way to step it up from last year.  I'd venture to say that we had a 100% improvement rate.  So congrats to all of you for your hard work and dedication over the past year.  I can honestly say I wasn't looking forward to this workout, but again, with the positive results we had as a whole, I'm glad we had to do it again.  Now bring on 14.5 again.  Ugh...on second thought...please please don't.

A)
C: Every 2 minutes for 16 minutes - 8 sets
12 GHDSU
3 Deadlifts @ 75% of 1 RM 

F: 16 minutes, alternating minutes with a partner - 8 minutes each
Row or Assault Bike for Max Calories - you and your partner choose, but once you start, you are committed to that mode of transportation. Remember, these are meant to be all out efforts, so treat them as such.

B)
I think that one of these two movements will be introduced to the open this year, so let's mess with them a little bit.  And yes, I know your shoulders could potentially be kicked, but that's okay.

C: 9 min AMRAP
2 HSPU - go strict for as long as possible
2 KBS 70/53
4 HSPU
4 KBS 70/53
6 HSPU
6 KBS 70/53
continue with this rep scheme for the entire 9 minutes, and score total reps

F: 9 min AMRAP
2 HSPU or HRPU
2 RKBS
4 HSPU or HRPU
4 RKBS
6 HSPU or HRPU
6 RKBS
continue with this rep scheme for the entire 9 minutes, and score total reps

C)
3 Rounds
Spider x 30 sec/side
Banded Hamstring x 30-45 sec/side
 

Monday - 3.9.15

Everyone remember to enter your scores at games.crossfit.com.  

A)
C: "15.2" or EMOM x 8
5 Ground to Overhead 165/105

F: 15.2
For as long as possible

0:00-3:00
2 Rounds
6 OHS 65/45 or 45/35
6 Pull ups or Jump C2B Pull ups

3:00-6:00
2 Rounds
8 OHS 65/45 or 45/35
8 Pull ups or Jump C2B Pull ups

6:00-9:00
2 Rounds
10 OHS 65/45 or 45/35
10 Pull ups or Jump C2B Pull ups

and so on until you can't complete the prescribed reps in the 3 minute time period

B)
C: AMRAP x 5 
4 Thrusters 115/75
4 Lateral OTB Burpees - two foot jumps

AMRAP x 4
Row For Calories

AMRAP x 3
4 Thrusters 115/75
4 Lateral OTB Burpees - two foot jumps

AMRAP x 2
Row for Calories


F: Optional
AMRAP x 5
4 1 Arm DB Thrusters - alt arms each round
4 Burpees

Rest 2 min

AMRAP x 3
4 1 arm DB Thrusters - alt arms each rounds
4 Burpees

C)
3 Rounds
Couch Stretch x 30 sec/side
Banded Front Rack stretch x 30 sec/side