November 10, 2016 Thursday
24:00 - 36:00
21-15-9 reps, for time of: Burpee Row CaloriesView Results
November 09, 2016 Wednesday
Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
"The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength." - Greg Glassman
Rope Climb Progression Rope Climb Focus on foot lock and technique. This is not a timed workout.View Results
5 min work rope climb techniques and/or double under skill
For time: 5 Rope Climbs 100 Double Unders 4 Rope Climbs 80 Double Unders 3 Rope Climbs 60 Double Unders 2 Rope Climbs 40 Double Unders 1 Rope Climb 20 Double UndersView Results
Goals: Grip and muscular endurance - specifically lats and biceps on the rope climbs. Gymnastics + mono-structural conditioning. Super Rx: Legless Rope Climbs Scaled - 2:1 singles and rope climbs or rope lowers from standing
Functional Fitness 11/9
5 Rounds of 15 reps of: 1) TRX Muscle up 2) TRX Rollout 3) TRX Push-up 4) TRX Single Leg Squat (10 per leg) 5) TRX Curls 6) TRX Triceps 7) TRX Ys 8) Row calories 9) TRX Pikes 10) TRX Knee Tucks
November 08, 2016 Tuesday
Hang Power Snatch 5-4-3-3-2-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Goals: Snatches from the hang position will allow you to focus on explosiveness without worrying about faults in the first pull. Start light and build up. Unbroken sets, work on efficiency and mechanics.
Death By Burpee With a continuously running clock perform: 1 Burpee in the first 1 min, 2 Burpees in the second 1 min 3 Burpees in the third 1 min ... Continuing this for as long as you are able.View Results
Classes vote on your preferred "Death By" - BURPEES or 10m. Don't want either one? too bad, you're getting one, and neither will be pretty. #rockthevote Goals: I predict PAIN. Mentally prepare for the results of the election.
Death By Run With a continuously running clock perform: Run 10 m in the first 1 min, Run 20 m in the second 1 min Run 30 m in the third 1 min ... Continuing this for as long as you are able.View Results
November 07, 2016 Monday
Record your best Back Squat 20 rep max lift. Only include the heaviest 20 rep, do not include sets prior to it.View Results
Goal: Train/ Test strength endurance and lactate tolerance - the ability to do work in the presence of "muscle burn" and fatigue. You will blow through your ATP-CP energy pathway get DEEP into the glycolytic energy system and into aerobic a small bit. This will hurt and test your mental toughness. 12:00 time cap will give you a chance to do 2, maybe 3, sets. Each set should have a tempo, 3-5 second per reps means the longest your set should take is 1:40.
Complete as many rounds as possible in 25 mins of: 11 Deficit Handstand Push Ups, 4/2 in 7 Muscle-ups 19 Toes-to-bars 91 Walking LungesView Results
Goal: Enjoy some pain for Coach Jimmy's Birthday! This will train/ test higher level gymnastics movements and your ability to maintain technical prowess under fatigue. You will be tired from the 20RM back squat testing and your technique will revert back to how you train it. Do you show up on skill days and work fundamentals or do you power through movements? Being strong and efficient will win this workout. Also LEGS.
The Probey - Scaled
Complete as many rounds as possible in 25 mins of: 11 Piked Handstand Push Up On Boxes 7 Burpee Jumping Chest To Bar Pull Ups 19 Strict Hanging Leg Raises 91 Walking LungesView Results
Functional Fitness 11/7
Strength Day 4 heavy sets of 8-10 on each of the following; 1) Cable Rows 2) Dumbbell Bench Press 3) Dumbbell Lunges (8-10 each leg walking) 4) Dumbbell Military Press Conditioning 3 rounds of 1:00 per station 1) KB Swings 2) Goblet Squats 3) Bicycle Crunches 4) Jump Rope 5) Plank 6) Rest
November 05, 2016 Saturday
Complete as many rounds as possible in 35 mins of: Sled Drag, 90/70 lbs, 200 m 20 Burpee Box Jump Overs, 24/20 in 200 Double Unders 20 Burpee Pull-upsView Results
Goals: Mainly monostructural cardio partner intervals with a little gymnastics and loads sprints thrown in. Train your endurance, stamina, and recovery in short bursts. Regular style parter WOD, one works, one rests.
November 04, 2016 Friday
Clean & Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Goals: Improve clean & jerk skill and power and prepare for "Grace". Athletes with good technique can go as heavy as they'd like and attempt a new 1RM.
For time: 30 Clean & Jerks, 135/95 lbsView Results
Goals: Proficiency -> Consistency -> Intensity If you can perform Rx in under 2:30 then try 155/105 as fast as possible.
November 03, 2016 Thursday
Single Arm Db Bent Over Row 8-8-8-8, using heaviest weight per set Dumbbell Bench Press 12-12-12-12, using heaviest weight per set Ab Wheel Roll Out 15-15-15-15, using heaviest weight per setView Results
Goals: Improve single arm horizontal pulling strength, shoulder girdle strength, and work on any left/right asymmetries. Rollouts work core/ shoulder stability.
For time: Row, 2000 m Farmer's Walk, 53/35 lbs, 400 m 20 Weighted Strict Pull-ups, 25/15 lbsView Results
Goals: Improve & train stamina and endurance and the ability to finish strong with a pulling strength movement after mono structural cardio conditioning and grip taxing movements. Scaled: Challenging banded pull-ups. NO KIPPING TODAY.
November 02, 2016 Wednesday
Overhead Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Goals: Improve skill and strength in the overhead squat. Remember, mechanics before intensity. Don't increase your weight unless your mechanics are solid. Prepare your body for "Nancy"
5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbsView Results
Goals: Benchmark Testing - go all out. "Finesse and control at high heart rate is critical. “Nancy” demands it." - Greg Glassman, from The CrossFit Journal, Sept 2003
Functional Fitness 11/2
TRX Day 1:00 Per Station x 3 cycles TRX Push-up TRX Rollout TRX Muscle up TRX Single Leg alternating Squats TRX Curls Rest -----------after 3 cycles---------- Row 2000m -----------then after the row---------- 1:00 per station x 3 cycles TRX Row TRX Ice Skaters TRX Triceps TRX Pistols (alternate legs) TRX Plank Hold Rest
November 01, 2016 Tuesday
Every 1 min for 16 mins, alternating between: 10 Arch To Hollow Swings Wall Handstand Hold, 20 secs 8 Roll To Candlestick Into Pistol (Alternating Legs)s 2 :10 Sec Ring Support Hold + :05 Sec Eccentric DipsView Results
Goals: Improve fundamental gymnastics skills and foundations for advanced movements such as kipping pull-ups, handstand push-ups and walks, pistols, ring dips, and work on lower/mid trap strength for improved shoulder function and imbalances
For 2 cycles: AMRAP in 6 mins of: 25 Hand Release Push-Ups 25 Double Unders 25 Row Calories Rest 2 mins between each cycle. For each cycle restart the AMRAP.View Results
2:1 singles for double Goals: Improve aerobic endurance and lactate tolerance on push-ups with a high heart rate. You should not pace this, but go all out, and see how much you recover in the second 6 minute cycle. The difference between your cycles is a deficiency in your recovery and resiliency. A big gap may indicate that you may need an intraworkout supplement such as BCAAs with some carbs.
October 31, 2016 Monday
5 rounds for time of: 5 Deadlifts 225/155 lbs 15 Pull-ups 5 Deadlifts 225/155 lbs 15 Toes-to-Bars 5 Deadlifts 225/155 lbs 200 m Run Post total time.View Results
Workout Goal: Improve muscular endurance in pulling movements that have a high interference effect on one another. Deadlifts should be at a weight that all sets of 5 can be performed unbroken. Proficiency with both a moderate/ heavy weight strength movement and gymnastics is required to do well on this workout. Scaled: Pick weight as necessary, sub ring rows for pull-ups and hanging knee raises for T2B to work on kipping.
Functional Fitness 10/31
4 Rounds of: 500m Row 25 Push-ups 25 Abmat Sit-ups 20 DB Walking Lunges 20 DB Curl to Press 20 DB Skull Crushers on Mat 10 Burpees 10 Ab Wheel Rollouts 10 V-ups Run 200m
October 29, 2016 Saturday
Complete as many rounds as possible in 31 mins of: Run (medicine ball), 20/14 lbs, 200 m 10 Wall Ball (Partner)s, 20/14 lbs 31 Medicine Ball Box Step Overs, 20/14 lbs, 24/20 in 16 Partner Situp W/ Med Ball Toss, 20/14 lbsView Results
Both partners run, switch med ball carry as needed Trick: Burpee penalty if the pumpkin touches the ground. Each partner does 2 burpees.
October 28, 2016 Friday
Twas the night before Hallo-Wod
For time: Run, 600 m 21 Curtis Ps, 95 lbs 21 Lateral Burpee (Over Barbell)s 21 Pull-ups Run, 400 m 15 Curtis Ps 15 Lateral Burpee (Over Barbell)s 15 Pull-ups Run, 200 m 9 Curtis Ps 9 Lateral Burpee (Over Barbell)s 9 Pull-upsView Results
Curtis P- Power clean/front rack lunge rt,lt/push press 95/65 is RX, scale as needed. 40:00 min CAP
October 27, 2016 Thursday
Every 1 min for 10 mins do: 4 Cleans 3 JerksView Results
Alternate between movements each minute. -Working up to the weight you think are going to use for the WOD -This is a time for you to get coaching 1 minute is plenty of time to complete the reps and change weights. -Have your coach watch form, everyone doesn't have to race for the minute, don't rush it this is your time for learning and instruction.
Clean & Jerk 15-12-9 Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same weight for each set. Rest as needed between sets.View Results
Your score is the weight you select. -So go heavy but know your limits because you can't change weights.
Team Sled Dogs
Xpo Sled Push 6x100 Use the same weight for each set. Rest as needed between sets.View Results
In team of 2 alt. 100m at a time for a total of 600m. -Walk/Jog along side your partner as the push the sled. -Alt. at each turn around.
October 26, 2016 Wednesday
Turkish Get Up 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
This is 1 rep right and left arm per set.