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

 

Wods 3/11/19-3/15/19

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Monday

3 Power clean EMOTMx8 min
21-15-9
DB thrusters 50/35
Burpee Box Jump overs 24/20
We will spend the first half of class working on improving our power clean technique.  If your proficient, go up to 75-80% as long as you are moving well.  If you’re newer, this is a chance to improve technique.  This is a shorter but potent wod.  Its meant to sting a little bit.  Attack the thrusters, steady pace on the burpee box jump overs.  Dig deep CFC!
Tuesday
25 min AMRAP
Run 200m
2 snatch
Start at 60% you may add 5-10lbs/rd
Wods like this really serve to reinforce technique.  If you wanna get heavy, you’ve got to make it past all of the lighter reps.  We want to accumulate as many quality reps as we can in the time frame.  If your newer, you don’t need to take this to failure, use it as a chance to move better.
Wednesday
Front squat find 2rm
“”Heart Break Kid””
3rds
10 Front squats 185/125
20 C2B pullups
50 Du
We are gonna see where we are at on front squats after the deadlift goblet squat mini-cycle.  This is one of my favorite wods!  Its about as CrossFit as it gets.  The goal is fast transitions.  Knock out a movement and don’t waste anytime getting to the next one.  This is one you wanna hit at 85% out of the gate and then adjust from there.
Thursday
1k row
10-8-6-4-2
Box step ups 2×50/35 DB
HSPU
Deadlift 225/155
1k Row cash out
Today’s wod will get the heart rate up, but won’t over do it with the number of reps.  This will allow us to practice some more challenging movements under a little bit of fatigue.  The step ups will fire up the glutes and make the deadlifts more challenging.  If you are really gunning for the open, consider resting today or hitting it at 60%.
Friday

WODs 3/4/19-3/8/19

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Monday

Clean and Jerk-EMOTMx8 min work up to 70%
Max effort mile run
Remainder of class to find 1rm

This is a retest from January.  Attack the mile full force.  You have as long as you like for the 1rm.  We’ll spend the first part of class dialing in technique.  The 1rm can be power or squat, but the EMOTM at the beginning will be the full movement.

Tuesday

Front squat 5×2 32X1 work to heavy set

75 WB 20/14
50 KBS 70/53
35/25 cal row/bike Row/bike

The front squats are here in this manner to help us maintain our strength during the open.  The tempo is there to reinforce quality movement.  Holding positions and moving slowly is much more taxing on the core and helps improve tendon strength.  The wod is a sprint!  Go get it!

Wednesday

3rds
5 min AMRAP
10 Deadlift 185/125
10 Bar facing burpees
max DU
rest 3 min
5 min ARMAP
3rds
8 Deadlift 225155
8 Bar Facing burpees
Max DU
rest 3 min
5 min AMRAP
3rds
6 Deadlift 315/205
6 Bar Fang Burpees
Max DU

If you don’t have double unders, today is an opportunity to get better.  Scale the deadlifts so they are done unbroken on atleast the first round of each movement.  This way, you’ll have time on the clock for double unders.  Few things hit your aerobic system like jump rope and burpees.  Its not enough to be strong, we need to fit and strong!

Thursday

3x
Windmills 3×5/5 use wt
20 Vups

TTB skills

4rds
10 DB OH/FR lunge 2×50/35
10 Toes to bar
10 DB OH/FR lunge 2×50/35 Opposite way
10 Balls slams 40/30

Weighted windmills improve shoulder stability.  Its not enough to be mobile, we also need to be stable. The lunges make you unbalance and as such really challenge your core.  Movements like this strengthen the obliques which have a major roll in lower back and pelvic stability.

Friday

3x
20 Vups
10 Back ext

Muscle ups skills

3rds
4 Muscle ups
8 Push Press 115/75
12 box jump overs 24/20
400m run

We won’t get muscle ups if they aren’t programmed!  Remember, you can scale the reps if needed.  Talk to the coach and see whats best for you.  Ideally, we want everything unbroken. 2 sets max for the MU.  Conversely, if you really want to crush the open, this is a great workout to hit at 60%.

Saturday

19.3 TBA

WODs 2/25/19-3/1/19

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Monday

Rowing/biking Nancy

5rds

500m row/.6 Bike

15 OHS 95/65

This is a retest from the beginning of the year.  Time to see how far yall have come!  We’ve worked hard on both of these movements.  For a long wod like this, the key is pacing.  You should start off a little slower, and then pick it up.

Tuesday

Bar MU skills

15 min AMRAP
100 DU
4 Bar MU
20 Power clean 135/95
100 DU
3 Bar MU
20 power clean 185/125
100 DU
2 Bar MU
20 power clean 205/135
100 DU
1 Bar MU
max power cleans 225/155

Ladder wods are some of my favorite.  In order to get to the heavy weight, you have to earn it.  We will spend some time dialing in bar MU and double unders.  Both of these movements will most likely be in the open.  Here is good chance to practice them.  On a longer wod like this, its better to move a little slower but consistently, than come out too hot and burnout.

Wednesday

Front squat 5×3 85%

3rds
400m run
12 DB push Press 50/35
10 strict pullups

I want these squats to be heavy enough so that you have to pause at the top and take a breath or 2 between each rep, but they should not be failure heavy.  If your newer or not feeling it, go lighter and work technique.  This is a sprint wod.  Its 7-10 min of getting after it.  Attack the first run at 85-90%, and then hang on.

Thursday

single arm OHS skills

Shoulder tap skills

4rds
Row 500m
12 2×53/35 kb dl
Bike .6
12 AKBS 53/35
4/4 shoulder taps

I realize there is a lot of rowing/biking this week.  These keep the heart rate high, but are easy on the joints.  This allows the body to recovery from the lifting as it facilitates circulation but builds aerobic capacity at the same time.  An added bonus is that it won’t make you sore for the open wod tomorrow.

Friday

19.2!!

WODS 2/18/19-2/22/19

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Monday

9am only

Tuesday

Deadlift 5rm

12 min AMRAP
30 Dbl unders
10 Lunges 2×50-1 OH 1 FR
30 DU
10 lunges opposite hand placement
30 DU
10 burpees lat over DB

Today we see how this Deadlift/goblet squat cycle has improved our 5rm deadlift.  This is a great benchmark as it is also a test of endurance at a heavier load.  The wod is meant to tax the core with as well as challenge shoulder stability with the dumbells.  Pick weights that you can move consistently for 12 minutes.

Wednesday

2 Power clean+3 Front squat E90 secx7

21-15-9
Front squats 155/105
12-9-6 Strict Pullups
9-6-3 strict HSPU

The squats will be taken from the floor to help us prepare for the open.  Being able to transition from clean to squat is a skill that must be practiced.  The goal is to get to a heavy set with good form, not maximal.

Fact, strict movements make you strong and will help all sorts of other stuff.  We can scale this all sorts of ways.  Its hard, but will make you all better.

Thursday

25 min AMRAP
Row/bike 15/12 cal
2 Power snatch+2 OHS
Start at 50-60%, go up 5-10lbs each round as far as form dictates

You can get heavy, but you have to earn it.  We will spend some time warming up the movement, but make sure you start light enough so you get some quality reps in with easy weight.  You’ll perform a lot better later on with that strategy.

Friday

TTB skills

4rds
400m run
15 Push Press 95/65
15 TTB
15 Pushups

Often times in class, we don’t get to spend as much time on gymnastics movements.  Today we have some time devoted to toes to bar.  The key is understanding the hollow-arch positions.  For the wod, we want the push press unbroken every round.  Go light enough so that’s accomplished.  This should feel like a mile and a half run.

Saturday

Open wod 19.1 TBA

Wods 2/11/19-2/14/19

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Monday

Power clean+3 Push Jerk EMOTMx8

8min AMRAP
50m run
5 push Jerk 135/95
8 TTB
rest 4 min
8 min AMRAP
50m run
5 push jerk 115/75
8 TTB

We haven’t done many wods with short runs like this.  You’ve got to turn and burn in order to get a high score!  We will warmup the jerk in the EMOTM.  Focus on connecting the reps.  The load lightens in the second round with the hope that you can move faster.  The key to this wod is efficiency.

Tuesday

5 DL 75%+5-10 from last week+10 heavy goblet squats

Teams of 2
15 min
5/5 DB snatch 50/35
8 burpee box jump overs 24/20
1 must do a whole round then the other does a full round

This is the last week of this deadlift/goblet squat series.  I am excited to see some PR’s next week!  The wod is meant to have approxamently a 1:1 work/rest ratio. The goal is for you to attack each round as fast as you can.  Try and beat your partner!

Wednesday

“””Nast girls on the run””

3rds
400m run
50 air squats
7 Muscle ups
10 Hang power cleans 135/95

This is a slight variation on a CrossFit classic.  The run actually allows your arms some recovery for the muscle ups.  If you don’t have muscle ups, this will be a great day to come in and work on them!

Thursday

Power snatch+2 OHS-2ct pause EMOTMx8 min

Rowing/biking Nancy 5rds
5rds
500m row/.6 bike
15 OHS 95/65

We are retesting this wod from the beginning of the year.  We’ve worked hard on OHS and this is a great time to see where we are at!  Stay tuned for more retests next week.

Wods 4 Feb-8 Feb

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Monday

AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

We’ve done lots of workouts like this were you work then rest.  This allows for a higher intensity while preventing technique from deteriorating.  As far as scaling goes, don’t be afraid to scale the reps on the pullups to ensure you keep moving.  these are short intervals and I want all of you to make it back to the rower every round!!!!  You have a longer rest because I want you to push it on the row.  Go get it!

Tuesday

4x
5 DL 75%+5-10lbs deadstop
10 Heavy goblet squats

12 min AMRAP
5/5 DB clean and Jerks
30 DU
10 Def pushups-use 45lb plates
30 DU
10 step ups 1×50/35 DB hold anyhow
30 DU

Week 2 of our deadlift progression.  Next week will be our final week. We test our 5rm the week after.  This type of strength training builds both strength and work capacity.  You should be breathing hard after it.  I want the AMRAP to have quick transitions from movement to jump rope.  The fast transitions are what keep the HR elevated.  The pushups on a deficit will help build upper body strength which will help with handstand pushups as well as overhead movements.  If needed we can scale the ROM or reps to ensure you keep moving.  1 DB on the step ups will engage the core much differently than 2.  This cause more activation of the obliques which are key to low back stability.

Wednesday

3x
5/5 windmills+5/5 single arm OHS

OHS 5×3 32×1 add 5-10 if you can from last week

4 sets

2AMRAP

15 KBS

10 burpees

max cal bike/ROW

rest 2 min

In order to improve our lifts, we must train them consistently.  These tempo days are meant to improve technique and stability.  Mobility isn’t enough, we must also be stable throughout the entire range.  The wod is very simple, get to the rower or bike as fast as you can and floor the gas pedal.  Days like this make you better.

Thursday

3x
10 Close grip bench press
DB rows 8/8

3rds
400m run
10 SDHP 70/53 KB
2 rope climbs
10 2xKBsumo DL 70/53

Keeping the elbows in on bench is much healthier for the shoulders.  The DB rows help balance us out by strengthening the posterior shoulder.  This wod should be in the 9-13 min range.  I want the reps unbroken on the KB.  The double KB DL work the adductors and glutes a bit more and don’t stress the low back as much as conventional DL.

Friday

2 Power clean and Jerks EMOTMx8

“Megatron”
50 wallballs 20/14
10 Clean and Jerks 135/95

We did this wod last year before the open.  Its a pretty gnarly test of work capacity. There are multiple strategies here.  I want you using a weight you can connect several reps together.  If you are doing singles the whole time, thats too heavy.  We’ll practice TNG clean and jerks in the EMOTM

WODs 1/28/19-2/1/19

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Monday

SWOLEMATE WOD 1

Rx
Part A
4 rounds:
21 double KB snatch (2 x 53/35)
15 chest-to-bar pull-ups
9 handstand push-ups
straight into…
Part B
50 dumbbell box step overs (2 x 50/35, 24/20)

Intermediate
Part A
4 rounds:
21 dumbbell snatch (50/35)
15 dumbbell push press (2 x 40/25)
9 pull-ups
straight into…
Part B
50 dumbbell box step overs (2 x 40/25, 24/20)

 

There is a decent group of folks competing in the Swolemate Showdown the following week over at Outlier.  This is the first event and a great test of work capacity.  We will spend some time drilling progressions of the gymnastics  movements as well as how to efficiently do box step overs.  If you aren’t comfortable stepping over, you can go up and down.

Tuesday

5 Deadlift 75% deadstop+8 heavy KB squats rest 2 minx4

3rds

400m run

15 Ball slams 40/30
12 Ring Dips
Deadlifts+heavy goblet squats are a great way to build core strength and improve both lifts.  We are gonna do a setup like this for 3 weeks in a row and see how it affects both lifts-we will test our 5rm DL the week of Feb 18.  We want constant motion on the wod.  Scale so you can do the dips in no more than 2 sets

Wednesday

OHS 5×3 32×1

2-4-6-8-10
TTB
OHS 115/75
Row/BIke 4-8-16-20

In order to be strong, you must first be coordinated.  Moving slowly(3 sec down, 2 sec hold) forces you to train the entire range of motion as well as increases the time under tension.  This leads to better movement and more strength gains.  Go getem on this wod.  The rep scheme is small enough to allow you to sprint.  We want this to be as close to unbroken as possible.

Thursday


2 power cleans EMOTMx6

“The Chief”

5 rds
3 min AMRAP
3 Power cleans 135/95
6 Pushups
9 Air squats
rest 1 min

The EMOTM is meant to dial in power cleans prewod.  If you’re more experienced, you can work up to 75-80%, if not, use it as a chance to move better.  We want this wod to be unbroken for 3 min.  Its a short time frame, so if your resting, we need to scale.

Friday

Bar Muscle up skills!

(snatch anyhow)
2rds
15 hang snatch 75/55
50 DU
3 Bar MU
2rds
12 Hang snatch 95/65
50 DU
3 Bar MU
2rds
9 Hang snatch 115/75
50 DU
3 Bar MU
2rds
6 Hang snatch 135/95
50 DU
3 Bar MU

*Scale with strict pullups, banded or jumping bar MU
Wods like this will show up in the open.  The goal is quick transitions with a consistent pace.  If you aren’t comfortable adding weight, don’t.  You’ll get a great wod keeping the weight the same.  Starting off a bit slower on a wod like this will likely result in you finishing faster.  Don’t be afraid to scale the reps on bar Mu.  I’d rather you do 1/rd if your capable rather than none at all.

Wods 1/22/19-1/25/19

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Monday 9am only MLK Day

Tuesday

5 min AMRAP
50 Wall balls 20/14-buy in
12 Power cleans 155/105
12 Lateral Burpees
rest 3 min
5min AMRAP
35 wall balls 20/154-buy in
9 Power cleans 185/125
9 lateral burpees
rest 3 min
5 min AMRAP
20 Wallballs 20/14-buy in
6 Deadlifts 205/135
6 Lateral burpees

The open is coming up!  One of the things that’s tested time and time again is strength with aerobic components.  After all, that’s what we are really after, being able to get stronger and more conditioned.  Get through the wallballs as quick as you can.  Then focus on hanging on to a quick pace on the cleans.  Scale the loading so you can do each round in 2-3 quick sets.

Wednesday

OHS find 3rm

3rds
15 Front squats 135/95
20 KBS 70/53
10 RIng Dips

We’ve done overhead squats for a few weeks, and now its time to measure where we are at.  We will spend time opening up the shoulders and ankles before this.  I’m Excited to see some PR’s!  Scale this wod so you can go unbroken on the front squats for round 1.  This wod is a sprint.  Think Fran.  Go get’em!

Thursday

3×10 strict Press+10 strict pullups
May sub strict Press with strict HSPU

12 min
5/5 DB clean and Jerk 50/35
30 DU
20 Abmat situps or 10 GHD situps
30 DU
50 Sol carry 50/35
30 DU

Strict upper body strength is hard to come by.  We have to consistently work on it.  If you are currently working on HSPU then you can sub them in for pressing if you feel it aligns more with your goals.  This wod should feel like a 1..5-2 mile run.  We want the dumbbells to be unbroken every time.  Focus on quick transitions and breathing.

Friday

25 min AMRAP
20/15 Cal row
200m run
10 TTB
3 Deadlift climb every round start at 65%

We haven’t done a wod like this with deadlift.  The goal is to get as high as you can, but you can’t increase more than 5% at a time.  You may go up less than 5% if you choose.  You can get heavy, but you must earn it.

 

Wods 1/14/19-1/18/19

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Monday

8 rds
3 Power cleans+3 Front squats+3 Jerks 155/105
30 DU

The goal of this complex is high power mixed with some aerobic fatigue.  Don’t start off too fast, focus on being consistent.  Technique and pacing are the keys to this workout.

Tuesday

3 sets
10 strict pullups
10 wall squats
7 kang squats

HSPU skill work
-negatives
-scaled w/ abmats
-strict
4 min to
4rds
400m run
20 KBS
max rep strict HSPU-scale w/ abmats or seated DB press
rest 2 min

Most of us are limited by strength regarding HSPU.  Wods like this are how we fix that.  Ideally I want you to have 1 min to get as many as you can.  If that’s not the case, modify the distance accordingly.  Run hard!

Wednesday

Back squat 10-8-6-4-2 65-85%

Front rack lunges 12-10-8-6-4 155/105
2 rope climbs
50 single arm front rack carry 70/53

Climbing sets like this address strength endurance as well as improve the bodies ability to recruit more muscles at one time.  The wod is all about core strength.  There is a lot of unilateral movement here.  This is less taxing on the lower back and helps fix imbalances.

Thursday

EMOTMx24
1: Row 18/12 cal
2: 25 Abmat situps
3: Bike 16/10 cal
4: 3 OHS 75% snatch

This wod is all about doing OHS with a very high heart rate.  Can you regulate your breathing and pull off a higher skill movment?

Friday

Muscle ups!

AMRAP in 14 minutes:
7 Muscle-Ups
50 Wall Balls 20/14 lb
100 Double- Unders

We won’t get muscle ups if they aren’t programmed:)  There will be more wods like this so that we get exposure to these types of movement.  We will spend the first part of class dialing in muscle ups or coming up with relevant scaling options.