Friday 12-26-14

Reminder: One class time today @ 12:30pm. Doors open at noon for pre-work and mobility.

WOD:
“Holbrook”
10 rounds for time
5 thrusters (115/80)
10 pull-ups
100m Sprint
Rest 1 minute

Score is your fastest and slowest round.

Wednesday 12-24-14

Strength/Skill:

Double-under drills
-then-

4 sets
A1) 5 Strict Press
A2) 20 Double Unders

WOD:

2 RFT
10 Clean and Jerks (135/95)
20 Pushups w/HR
30 Wallballs
400m Run

Tuesday 12-23-2014

WOD:

“Twelve Days of Christmas WOD”

We raised 254.8lbs of food and hygiene products for North Helpline! Here’s is the winning WOD in our challenge with CrossFit Coney Island. Happy Holidays from all of us here at Slate!

Monday 12-22-2014

STRENGTH/SKILL

Back Squat
Using your training max (90% of your last tested 1RM)
3×70%, 3×80%, 3+x90%

WORKOUT

4 rounds, 2min rest between rounds:

1min ME Power Snatch 95/65
–no rest, straight into
AMRAP 3
6 Toes to Bar (Rx is unbroken)
12 Sit-ups
**If you are just learning to snatch, sub power cleans.
**Try to go unbroken on the toes to bar. The sit-ups should make it harder by the end.

Friday 12-19-2014

STRENGTH/SKILL

Strict Press
5 x65%, 5 x75%, 5+ x85%

WORKOUT

Hero WOD “Weijdt”
In honor of Sergeant Mark Weijdt of the Netherlands, 24 years old.  Killed in Afghanistan on 12/19/2008 by a roadside bomb during a firefight with Taliban fighters.

5 Rounds
19 Chest to Bar Pull-Ups
12 Box Jumps 24/20
8 Squat Cleans 165/115
25min cap

**Do not exceed 80% of your max clean.   Scale as needed to a weight you can handle safely within the time cap.  If your first round takes more than 4 minutes, drop the weight and/or scale the number on the pull-ups.
**Women – the weights in Europe are given as 75kg/45kg.  That’s roughly 100# for women.  I am using instead 115#, the traditional 70% of the mens weight.  If your full clean is higher than 145#, you may choose to scale up.

Thursday 12-18-2014

STRENGTH/SKILL

Pistol Progressions

WORKOUT

With a partner
1K Row
50 Wall Balls
1K Row
50 KBS
1K Row
**5 burpee penalty (each) if  the Wall Ball or KB touches the ground during the set

Wednesday 12-17-2014

STRENGTH/SKILL

Deadlift 5×3 80%

WORKOUT

3 Rounds
10 OHS 95/65
10 Toes to Bar
10 Burpees
200m Run

CORE WORK

Alternating Tabata
Hollow Hold (not hollow rock)
Arch Hold

Tuesday 12-16-2014

STRENGTH/SKILL

STRENGTH/SKILL
Front Squat + Jerk
Find a max in 12 min

WORKOUT

“Fight Gone Bad”
3 rounds, 60s rest between rounds
60s each of
Wall Ball
KBS 70/53
Box Jump 20″
Push Press 75/55
Calorie Row

Sunday 12-14-2014

STRENGTH/SKILL

KB Clean Review

WORKOUT

Partner “Lumberjack 20”
20 Deadlifts 275/185
20 KBS
20 OHS 115/75
20 Burpees
20 Chest to Bar Pull-Ups
20 Box Jumps 24/20
20 KB Squat Cleans 44/26
400m Run after each exercise
**Split reps how you like.  You may split the runs, but each partner must run at least twice.  One bar, 1 box per group.

Friday 12-12-2014

STRENGTH/SKILL

3 Rounds
20 KB Single Leg Deadlifts (10/side)
30s OHS Hold (PVC or empty bar)

WORKOUT

18min time cap
30 Pull-Ups
then
5 rounds
5 Power Snatch 115/75
7 Box Jumps 24/20
9 Push Ups
200m Run

Thursday 12-11-2014

STRENGTH/SKILL

Front Squats 5-5-5-5-5 (increasing)
30s Handstand hold between each set (freestanding if possible)

WORKOUT

Row Sprints 6x250m (60s rest)
**busy classes, trade off with a partner

CORE WORK

Ring of Fire
**If there are 5 or fewer people in class, each person chooses 1 core exercise and the group performs as many rounds as needed of a half tabata (4 rounds of 20s on/10s off) of each to reach 8-10min.

Wednesday 12-10-2014

STRENGTH/SKILL

EMOTM 12
2 Squat Clean Thrusters
**increase the weight each round; it should get heavy.  If you fail, drop the weight 10-20# and work your way back up.

WORKOUT

On a running clock, with a 20min cap
3 Rounds:
10 Front Squats 150/100 (from the floor)
10 Burpees over the bar (2 foot take-off, no hip extension required)
— Rest 3 minutes —
3 Rounds:
10 Wall Balls
10 KBS 70/53
**Scale the weight on the FS if this is more than 75% of your max clean

Tuesday 12-9-2014

STRENGTH/SKILL

Skill Review: Toes to Bar
then
3 attempts at a max unbroken set
(record each attempt)

WORKOUT

3 rounds of 60s work/30s rest
60s rest between rounds
of
–Box Jumps
–Double Unders
–Row for Calories
–Push Ups with HR

Monday 12-8-2014

STRENGTH/SKILL

“Crossfit Total”

Your total is the sum of your highest successful attempt at each of: Back Squat, Strict Press, Deadlift.  In that order.  You get three attempts at each lift.

A) 15 min to find a max Back Squat
B) 12 min to find a max Strict Press
C) 15 min to find a max Deadlift

The Rules

1) You can take as many warmup sets as needed.  Once you declare your first attempt you get exactly 3 lifts.
2) You may not go down in weight after starting.  If you miss the lift you may take the same weight again or go up.
3) If you miss your squat and drop the bar you are responsible for getting it back on the rack yourself.
4) One person at a time on the attempts.  You need to let your coach know when you are ready to start.
5) Movement standards apply.  Below parallel on the squats, no leg/hip drive on the press, no hitching on the DL.

Sunday 12-7-2014

STRENGTH/SKILL

Handstand skills – static holds or HS Walking

WORKOUT

AMRAP 15
3 Deadlifts 225/155  (scale if this is more than 80%)
12 Push-Ups with HR
2 Deadlifts
12 Ring Rows
1 Deadlift
30 Double Unders

Saturday 12-6-2014

STRENGTH/SKILL

Skill Review: Front Rack Step-Ups
then
3×12 (6/leg)

WORKOUT

5min AMRAPs.  One partner completes the pacer while the other partner does as many reps as possible of the scored movement.  Then switch.  Repeat for each AMRAP.

1) 200m Run/250m Row (if it is raining)  (pacer)
Wall Balls
2) 20 KBS (pacer)
Burpees
3) 20 Box Jumps (full extenstion) (pacer)
pull-ups (no bands, no butterfly)
1min rest/transition between AMRAPs

Friday 12-5-2014

STRENGTH/SKILL

12min to find a 3RM Strict Press

WORKOUT

“Jackie”
1K Row
50 Thrusters 45#
30 Pull-Ups (no bands)
**Compare to 4/17

Thursday 12-4-2014

STRENGTH/SKILL

Deadlift 8-8-6-6-4
TnG.  No bouncing, and no failing reps

WORKOUT

With a partner
3 Rounds
250m Row
12 Pistols
12 Push-Ups
**One partner starts the row.  When they move to the Pistols, the 2nd partner starts the row.  You may not be more than one station from your partner.  So – after finishing the pistols you do not move on to the Push-Ups until your partner has finished the row.
**Sub for pistols is deck squats or 1 leg squats to a box.  If you are squatting to a box you need to hold a KB.  If you did goblet squats yesterday as a sub for squatting, you may sub 1-leg Deadlifts..everyone should be working on a single leg variation.

Tuesday 12-3-2014

STRENGTH/SKILL

Skill Review:  Power Snatch

then
EMOTM 5
1 Power Snatch (moderate weight)
**If your max snatch is 135/95 or higher, do 3 TnG reps on the minute at a weight you can handle with no misses.

WORKOUT

Christmas Throwdown WOD 1
AMRAP 7
4 Power Snatches 95/65
8 OHS 95/65
12 Toes to Bar
**If you are signed up for the comp in the scaled division your weight is 75/55 and your sub for Toes to Bar is Abmat Situps.  Everyone else – sub knees to elbows or V-Ups if you don’t have Toes to Bar.  

Tuesday 12-2-2014

STRENGTH/SKILL

Cleans (full)
Skill review and practice
then
2×3 70%
1×3 75%
3×3 80%
**If you do not yet have a tested max you will work singles or doubles at a light to moderate weight and focus on technique
**NOT Touch and Go.  Drop and reset each rep.
WORKOUT

3 sets of 4 minutes:

15/12/9
Wall Balls
KBS 70/53
Max Double Unders in time remaining
90s rest between rounds

Monday 12-1-2014

STRENGTH/SKILL

Back Squat 6-4-2-6-4-2

WORKOUT

AMRAP 15
5 Burpees to a 6 inch target
10 Toes to Bar
200m Run/250m Row
5 Box Jump Overs (2 feet on the box, no hands)
10 Ground to Overhead 115/75
200m Run/250m Row
**You must perform at least 1 row and 1 run, other than that it is your choice (if no rower is available you must run, not rest and wait for an erg.)