WODs 5/20/19-5/24/19

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Monday

Back squat 4×5 75%
“”Race Car””
3rds
25 wallballs
15 TTB
12 Box Jump overs 24/20
Tuesday
“”Rain Man””
EMOTMx24 min
1: strict HSPU  6
2: Bike 12/9 cal
3 2 Rope climbs
4: 20 Abmat situps
Wednesday
Deadlift 3rm
“”Milkshake””
12 min AMRAP
14 Ball slams 40/30
2 wall walks
50m Slam ball carry 40/30
 
Thursday
“Farewell SWOLTERS!
20 min AMRAP
Teams of 2
30 Burpees
100 Du
30 snatch 95/65
30 Burpees
100 Du
30 snatch 115/75
30 Burpees
100 Du
30 snatch 135/95
30 Burpees
Max rds of
60 DU
6 snatch 155/105
Friday
Every 3 minx30 min
1: Row 500m
2: Bike .6
3. Run 400m

WODS 5/13/19-5/17/19

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Monday

“””Road kill””
12-9-6-3 Front squats 185/125
4-3-2-1 Rope climbs
200m run

You don’t have to lift as heavy as you can to get stronger.  This wod is very much a strength component.  Use a weight you can get all 12 with good technique.  Set a pace you can maintain.  We can scale the reps on the rope climbs if needed.

Tuesday

Strict press 3×10 or HSPU 5×5
super set w/ 20 Vups
“Pogo Stick”
10 min amrap
10 DB push press 50/35
30 DU
Upper body strength is the focus today.  You can pick b/w press or HSPU.  There is value to both.  Set a pace you can maintain on the AMRAP.  Its not gonna workout well if you go too fast.
Wednesday
3 power cleans EMOTMx3
Rest 1 min
2 Power cleans EMOTMx3
10min to find 1rm Power clean
“”Black and Blue””
5rds
10 Power cleans 135/95
10 Burpees
We have done a lot of pulling and today we see where we are on power cleans.  The EMOTM is purely a warmup.  end it at 80-85% and then singles with rest during the 10 min.  The wod is meant to be quick.  Scale the weight so you can attack both movements.
Thursday
“””Upstairs and Downstairs””
9-15-21
Overhead squats 95/65
Cal row/bike
immediately into
21-15-9
Back rack lunge 95/65
Cal row/bike
Start this wod off at 80%, then pick it up once you get to the lunges.  This is lighter weight and is intended to really hit the lungs.  Back rack lunges allow you to keep going without your front rack fatiguing.  Roll the glutes after this!
Friday
3 Deadlift EMOTMx8 70% stealth
“”Sugar Daddy””
3rds
400m run
15 2xKBDL 70/53
5 BarMU
Next week we test out our 3rm Deadlift.  Focus on staying engaged on the deads and leave some on the table for next week.  The wod should feel like a 1-1.5 mile run.  Hit rd1 85% then adjust from there.

WODs 5/6/19-5/10/19

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We max Front squat Wed woot woot!  Here’s our chance to showcase those gainz.  We’ll retest Tuesdays at the end of next cycle.  We are gonna keep working on upper body gymnastics and hopefully get some folks some muscle ups and or bar muscle ups.

Monday

3x
DB seated Press 10
15 GHD situps
“”Commando””
3rds
500m row
15 Goblet squats 70/53
50m SOL carry 2×50/35 DB
Seated press keep you honest by preventing lumbar hyperextension and force more core engagement.  Get ready for a lot more core exercises:)  I want you to pace this wod so you can really pick it up on the last round.  Scale the wt so you can row hard.

Tuesday

Power clean and Jerk 2 EMOTMx8 min
“”Liquod Cocaine””
5rds
5 Power clean and Jerks 155/105
10 C2B pullups
This is a favorite of mine ever since I stole it years ago.  We are gonna retest it in about 6 weeks.  We are gonna really hammer upper body and gymnastics until then.  Scale the clean and jerks so you can do them touch and go at least for 2 rounds.

Wednesday

Front squat 1rm
“”True lies””
60 Dbl unders
30 Wall balls
3 Rope climbs
60 Du
25 Wall balls 20/14
2 Rope climbs
60 Dbl unders
20 Wall balls
1 Rope climb
We’ve done a lot of consistent squatting and now its time to see how its paid off.  If your newer, simply work up to a moderately challenging set of 3.  Focus on moving through this wod at a steady pace.  It should be just fast enough to be uncomfortable.

Thursday

“”Jingle all the way””
4rds
5 muscle ups
10 hang power snatch 115/95
20 Weighted step ups 24/20 1×50/35 DB

If needed you can scale the reps of the MU if it gets you on the rings.  There gonna keep showing up.  They will help with all the other gymnastics movements.  You can hold the DB any way you want.  We’ll offer suggestions as whats most efficient.  You should be able to cycle the hpsn for atleast sets of 5.  We want you to be able to move the whole time.

Friday

“””Lumber Jack 20″”
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

Chipper Friday folks!  Got a little bit of everything today.  The key is pacing yourself accordingly.  The deadlifts should be done in no more that 4 sets of 5.  Everything else should be scaled in similar fashion.

WODS 4/29/19-5/3/19

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Heads up, starting next week, we test our 1rm Front squat, the week following our 1rm power clean, then 3 weeks out our 3rm Deadlift.

Monday

Back squats 10-8-6-4-2
65-70-75-80-85
“Bumblebee”
10 min AMRAP
30 Wallballs 20/14
10 Burpee box jump overs 24/20
We are building to a heavy 2 with descending reps to train both strength endurance as well as the CNS.
Low reps with heavier loads improve neural efficiency by way in increasing the number of fast twitch muscles recruited, recruiting bigger motor untils, and improving synchronization of motor units.
For the wod, set a goal of not stopping.  This may mean you have to go slower.  That’s ok.  Pace it so you can sprint the last 2 min.
Tuesday
“””Hot Rod””
4rds
1 min max power cleans 155/105
1 min max Double unders
1 min max cal bike/row
1 min rest
For today, pick a weight you can do for at least 10 reps.  For workouts with short intervals,  you want to set your self up to move the whole time because 1 min is not very long.
Wednesday
“””Curls for the girls””
3 sets
5 min AMRAP
3 Bar muscle ups
6 Push Press 115/75
9 Goblet squat 70/53
1 Rope climb
Rest 3 min
There is a lot of upper body today.  The reps are low to allow fast transitions and keep you from hitting total failure on the higher skill movements.  If needed you can scale the reps of the bar muscle ups.  We are gonna keep hitting these and ring muscle ups, because consistency is where skill develops.
Thursday
“3 hang snatch E2Mx14 min
“”Destiny’s Child””
3rds
400m run
7 hang Power snatch 75% above
12 Box Jump overs 24/20
The E2M is full snatch.  This will open the hips and shoulders as well as get us under the bar.  The wod is power snatch.  This will allow every to keep good form and cycle the reps faster.  I want the reps unbroken.  Scale so you can run hard.
 
Friday
“2 Deadlift EMOTMx8 Min 60-80%-stealth!(no noise)
“”MC Hammer””
21-15-9
Deadlift 225/155
DB thruster 50/35
Stealth Deadlifts are deadlifts where you set the bar back down by not making any noise.  This forces you to stay engaged the entire time.  This will have tremendous carryover to your snatches, cleans, and real life lifting.  The wod is our toughest one of the week.  I want the weights of both movements scaled so they can be done in either 1 set or 2 sets with a short break.  This is fran on steroids.

WODs 4/22/19-4/26/19

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Monday

3 min AMRAP
7 Push Press 95/65
7 KBS 70/53
12 Jumping squats
Rest 1 min
3 min Max Cal row
Rest 1 min
3 min AMRAP
7 Push Press 95/65
7 KBS 70/53
12 Jumping squats
Rest 1 min
3 min max cal  Bike
The goal of this wod is to keep intensity higher without form deteriorating.  The key is efficiency on the push press and fast transitions.  The reps should be unbroken everytime.  It should be light weights.  We want full send on the row and bike.  The other just gets your aerobic system fatigued.  The row and bike is where we get better.
Tuesday
2Power clean+FS+clean every 90 secx6 sets 60-80%
3rds
10 Front squats 185/125
20 C2B pullups
50 Dbl unders
The EMOTM is meant to develop proficiency in the clean, as well as help us transition to the front squat.  Scale the weight so you can get the 1st set of 10 in a row.  This should feel like Fran.
Wednesday
Muscle up skills
Teams of 2
20 min AMRAP
4 Muscle ups
8 DB snatch 50/35
12 Burpees over DB
8/8 DB PP 50/35
20 Cal bike Row
1 wks 1 rests
The 1:1 work/rest ratio allows you to push hard on each movement not hit muscle failure on the muscle ups.  We are gonna keep hitting higher skill movements in this manner.  Less reps with more transitions gives us more chances to practice the movements without being overly fatigued.
Thursday
Deadlift 5-4-3-2
70-75-80-85%
“”Diane on the run””
21-15-9
Deadlift 225/155
200m run
Strict HSPU 15-12-9
100m run
We’ve been consistently deadlifting for a few weeks and now its time to get a little heavier.  85% should feel hard but not failure heavy.  The run is in the wod to keep the HR up and allow the shoulders some recovery on the HSPU.
Friday
6 Rds
8 OHS 115/75
Front rack carry70/53
8 Goblet squats 70/53
8 Pushups
8 Toes to bar
When our position on OHS improves, we should expect to see a lot of other lifts get better.  This wod should be scaled so every set of OHS can be done unbroken.  That being said, pace it so you can pick it up on rounds 5 and 6.  The key here is movement efficiency, not burning out too fast.

4/15/19-4/19/19

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Monday

Tempo Front squats 6×2
32X1 65-85%

“”Pay your taxes””
12 min AMRAP
Tax:40 DB front squats 50/35
max rds in remaining time
30 Dbl unders

Everyone loves tax day!  We will warm you up for taxes by dialing in position via the tempo squats.  Be aggressive on the taxes.  There is no more squatting after the buy in.  The key to the wod is breathing.  Take a breath every rep and focus on relaxing during the double unders.

Tuesday

17 min AMRAP
40 burpees
30 power cleans 115/75
30 burpees
30 power cleans 135/95
20 burpees
30 power cleans 155/105
10 Burpees
max reps 185/125

Don’t start off too fast on this one.  The key to finishing is maintaining technique thoughout.  Set a pace you can hold and speed up during the last few minutes.

Wednesday


Bar muscle/rope climb skills

3 bar muscle ups beginning each round
10-8-6-4-2
Front rack lunges 115/75
20-16-12-8-4 KBS 70/53
10 Rope climb cashout

Today is a little it of legs, and a lot of upper body pulling.  By combining pulling movements, we can really build some upper body strength.  Don’t go to failure on gymnastics movements.  The reps are low on the bar mu to allow us to build technique.

 

Thursday
rowing technique and strict HSPU skills

Row 1k
15 Ball slams 40/30
7 strict HSPU
Row 750
15 Ball slams 40/30
7 strict HSPU
Row 500
15 Ball slams 40/30
7 strict HSPU
Row 250
7 strict HSPU

If handstand pushups are a weakness, I made a template that is posted by the GHD in the back of the gym that you might want to take a look at.  We can scale this with abmats or DB seated press if needed.  Try and go for negative splits/500m on the row.

Friday

Deadlift 3 EMOTMx8 min up to 80%
no bounce

3rds
400m run
15 Deadlift 225/155

15 Box Jump overs 24/20

On today’s deadlifts, focus on staying engaged on the way down.  We want these all dead stop.  touch and go is fine for the wod.  You should use a weight that you can get atleast 1 round unbroken.  We want you working with weight that will allow you to attack the run.

 

4/8/19-4/12/19

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Our focus right now is on lower body pulling strength, (power cleans/snatches/Deadlift), and upper body strength relative to gymnastics movements such as muscle ups.  Don’t worry, we’ll still squat:)

Monday

Hollow rock holds 3×1 min 30 sec rest

Back squat 3×7 75%

“Broflex”

4rds
12 walking DB lunges 50/35
50m farmers carry
10 burpees
8/6 strict pullups

The back squats should be challenging but not anywhere near failure.  If you’re newer, technique before intensity!  You are going to see a lot more strict pullups.  You all need them.  Se a pace on this wod you can maintain throughout.  The pullups will most likely be the limiter, pace according to them. TGT time 8-12 min

 

Tuesday

5 min AMRAP
1k Row buy in
max rds
12 Push Press 95/65
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 115/75
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 135/95
14 KBS 70/53
7 Knees to elbows
rest 3 min

Intervals allow us to maintain a higher level of average intensity yet keep good technique due to the rest interval.  I want the weights to go up, but not anywhere near failure weight.  You did this right if you can pick the pace up during the last 90 sec of each rd.

Wednesday

Power snatch 2 EMOTMx3
rest 1 min
2 EMOTMx3
rest 1 min
2 EMOTMx3 heavy 2

11.1 ladder
12 min to complete
30 DU
10 Power snatch

75/55, 95/65, 115/75, 135/85/ 145/95, 155/105

The EMOTM has built in rest to allow us to go a little heavier.  This is a great way to build capacity as well as warm you all up for the wod.  If the weights during the wod are too heavy, simply pick lighter ones, or keep it the same for newer folks.  We want relatively constant motion the whole AMRAP

Thursday

Muscle up skills

14.4 partner style

20 min AMRAP
60 cal row
50 TTB
40 Wallballs 20/14
30 Power cleans 135/95
20 Muscle ups

The wod has a lot of gymnastics!  The partner setup allows for rest so that your arms don’t burn out.  If you finish it all, start over.  You can break it up however you want.

Friday

Deadlift 5 reps E2Mx5 sets start at 70% work up to 80% all deadstop

800m run
then
3rds
15 2xKB sumo DL
15 GHD situps or Vups
12/8ring dips
Cash out all out 400m sprint!!!

Cleans and snatches serve as fast pulling movements.  Deadlifts builds absolute strength.  We are going to mix both during this cycle.  The wod should be scaled so you can hit 12-16 min timeframe.

WODS 4/1/19-4/5/19

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Hey  guys. we are going to be focusing on upper body strength as well as technique on bar muscle ups/muscle ups.  You will see these movements as well accessories to improve upper body strength more often.  For our lift, we are going to be focusing on power cleans.  You’ll see complexes, emotms, as well as % work on deadlift.  As summer is coming, we’ll also be working on aerobic capacity as well as core strength to get in bathing suit shape

Monday

Bar Muscle up skills
“Sugar Rush”
15 min AMRAP
3 Bar Muscle ups
30 DU
10 Goblet squats 70/53
30 DU
The bar muscle ups are here in a small number so that you can work on the skill of connecting them.  This is a pacing wod.  Set a pace you could have a labored conversation for the 1st half, if you feel good, then pick it up.
Tuesday
Snatch pull+snatch EMOTMx10 min
“Super Glue”
3rds
500m row
15 power snatch 75/55
15 slam balls 40/30
We will work technique in the snatch EMOTM.  Advanced folks, start around 70% and go up as technique allows.  Newer folks, this is a great time to work on improving the movement.  The wod is meant to be a sprint.  It should feel like a max effort mile run.  Hit round 1 at 85-90%, hang on on round 2, and then empty the tank on rd 3.
Wednesday

15 GHD situps
10 pullups
“”Thighmaster””
10-1
Front rack lunges 115/75
Ring pushups
GHD situps and pullups are accessory movements that not only make us stronger, but help all sorts of other movements.  If you want a six pack for summer, or want to dominate at burpees, GHD situps are the way to go.  The wod is meant to be a blend of cardio and muscle endurance.  Upper body strength is something we all have to work on.  Time to bring out the cobras!
Thursday
“2 is Company”
Teams of 2
1 person works 1 rests, carry is together
18 min AMRAP
15/12 cal Bike/Row
12 KBS 70/53
8 Toes to bar
50m Front rack carry
1:1 work rest ratio is a tried and true way to develop endurance.  Make your partner work!  We want short bursts of work followed by short rests.  We want everything as close to unbroken as possible in order to tax the aerobic system accordingly.
Friday
“””Macho Mile””
4rds
400m run
3rds
3 power cleans+3 Front squats+3 Push Jerks 135/95  Rx+155/105=1rd of Macho Man
This right here is CrossFit.    If the wod has a pro wrestler in the name, you can pretty much count on it getting real.  This is all about moving loads repeatedly when tired.  Scale the weight to a load you can do 1 round without letting go.  The intent is for the load to challenge the run.  You should be at a weight that you can push it on the run.

WODS 3/25/19-3/29/19

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Hey CFC,
Great work on the open.  Got some new stuff coming up with the programming.  Stay tuned:)
Monday
3 sets
8 seated DB Press
15 GHD situps/Vups
“”Dash””
1 Round:
1000m Run
150 Double-Unders
50 Hang DB Clean and Jerks (50/35)
The strength session today is all about building core stability.  Gotta get those abs for summer time!  Dash is just that.  Attack the run at 90%, and then hammer through the other stuff.  This one is all heart rate.  Today is meant to be easy on the joints but hard on the heart.
Tuesday
3x 6 Front squats 70%
“”Top Heavy””
9 min ascending ladder
2-4-6-8-10
KBS 70/53
Pushups
Goblet Lunges 70/53
Strict pullups
Today is a hodge podge of movements we all need to work on.  The pushups are not HR, they are military style.  Keep those quads engaged!  The lunges complement the front squats by focusing on the glutes.
Wednesday
“EMOTMx8 2 Push Jerk
“Squeaky wheel”
30-20-10
30/25 cal /Bike/Row
 Box jump overs  24/20
Push Jerk 115/75
The strength is meant to improve our capacity overhead.   Work to a heavy double with good form.  If your newer, simply focus on good technique.  For this wod, start out at 85%, then pick it up if you feel good.  The weight on the push jerk should be medium at most.
Thursday
Deadlift 5 E2Mx10 min start at 60% and go up to 75%
“”Snake Charmer””
4rds
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
200m run
The deadlift are all dead stop.  We want you to use good form at all costs.  This is why there is a longer rest.  We are getting challenging, but not super heavy.  On this wod, I want you to SEND IT.  The movements should be scaled so they can be done unbroken.
Friday
“Muscle up skills!
“”Muscle beach””
18 min AMRAP
4 muscle ups
8 Hang power cleans 135/95
12 Box Step ups 1×50/35 DB
16 ball slams 40/30
20 Cal row
We are gonna hit muscle ups or bar muscle ups 1xweek for a while.  After all, if they aren’t programmed, its hard to see improvement.  We can scale the reps on these if needed.  Even if you get 1 per round, that’s ok.  If your still learning these, pace the rest of the wod so you can give it a good effort on the muscle ups. If not, see what you can get away with holding on the rower.

WODs 3/18/19-3/23/19

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Monday

3x
8 Bench Press

15 min AMRAP
Calorie Row 2,4,6,8,10…
Rope climbs 1
single arm DB PP 50/35 6/6

Bench press and pushup variations serve as our horizontal press.  This is important when balancing out the shoulder.  Today has pressing and pulling from almost all angles.  come in and get the pump on!

Tuesday

“Short and Sweet”
4rds
5 Power clean and Jerks 155/105
10 Toes to bar
50 Dbl unders

 

Wednesday

OHS 5×2 32×1

21-15-9
FR lunge 115/75
12-9-6 ring dip
50 du/rd

We take a break from squatting heavy this week to allow more recovery for 19.5  The goal of the tempo OHS is to build technique and stability.  The lunges tend to make people sore, because they force people to use their glutes.  Thats why they come up so much:)  The dip is the squat of the upper body.  Time to pull out the cobras!

Thursday

400m run
15 2xKB DL 53/35
20 Abmat situps
50 SOL carry 50/35
400m run
15 DL 185/125
20 Abmat situps
50m SOL carry 50/35
400m run
15 2xKB DL 53/35
20 Abmat situps
400m run
15 Deadlift 225/155
20 Abmat situps
50m SOL carry 2×50/35

Don’t be fooled by the lighter loads.  This is all posterior chain.  The 2xKBDL are easier one the back and will get the glutes firing.  The glutes are an absolute for lumbar and pelvic stability.  Today’s wod will get the HR up, but won’t kill you for 19.5

Friday

Teams of 2

15 min AMRAP

100 DB snatch

90 Pushups

80 Cal row/bike

max rds in remaining time of

4 power snatch 135/95

8 box step ups 1DB 24/20

12 plyo jumps over bar

Saturday

19.5