Sunday 11-1-15

“Kalsu”

LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

 

For time…

Level 4

100 Thrusters (135/95)

Every min: Perform 5 burpees

 

Level 3

100 Thrusters (115/95)

Every min: Perform 5 burpees

 

Level 2

75 Thrusters (95/65)

Every min: Perform 3 burpees

 

Level 1

50 Thrusters (75/45)

Every min: Perform 3 burpees

Saturday 10-31-15

Strength:

5×5 Strict Pull-ups

5 Box Jumps between sets

 

Partner WOD:

Battle On Admiral WOD #1

3 min at each station:

Tire Jump overs

Axel-bar Thrusters / Overhand hold

Air Dyne / OH KB hold

Stone to shoulder / Hold

T2B / On bar hold

Friday 10-30-15 (HALLOWEEN-a day early)

 

We are posting this a day early, so you may plan ahead! Costumes are welcome, and encouraged!  We look forward to seeing you all dressed up and getting after the WOD.

 

Strength:

7×2 Hi Hang Cleans (full) @75-85%

 

WOD

5 Rounds:

Against a 2:30 min clock:

 

Level 4

Row 250m

5 UB Hang Squat Cleans (205 / 125)

ME Burpees to 6” target

 

Level 3

Row 250m

5 UB Hang Squat Cleans (155 / 105)

ME Burpees to 6” target

 

Level 2

Row 250m

5 Hang Squat Cleans (115 / 75)

ME Burpees

 

Level 1

Row 250m

5 Front Squats (95 / 65)

ME Burpees

Slate, we will be introducing four different “levels” within each conditioning portion of the WOD.  This is to help you plan ahead for the class, and so you will know what the modifications for the workout are.  As always, we can adjust the workout further for injuries and other outside circumstances.

Like “Slate Day” we are going to ask you to do the workout as close to as written in each level.  Some days you may be a Level 3/4, and others, you may end up being a Level 1/2 based on what is written.  Use this as a constant learning process, so you may focus on weaknesses and additional skill work.  If you ever need help with a particular skill, ask a coach!  We are more than happy to help you come up with a plan to attack your first PU or get better at those pesky double-unders.

If you have any questions, let us know, and we look forward to this upcoming cycle!

Thursday 10-29-15

 

Strength:

6×4 Push Press @70-80%

 

WOD

Level 4 / 3

5 Min:

100 UB DU

AMRAP

10 KBS (70 / 53)

10 Push-ups

Rest 3 min

5 min:

100 UB DU

AMRAP

10 Goblet Squats (70 / 53)

Shuttle Sprint (Cones)

 

Level 2

5 Min:

200 SU

AMRAP

10 KBS (53/35)

5 Push-ups (Barbell)

Rest 3 min

5 min:

200 SU

AMRAP

10 Goblet Squats (53/35)

Shuttle Sprint (Cones)

 

Level 1

2 min ME Single Unders

3 min AMRAP

10 KBS (35/26)

5 Push-ups (Barbell)

Rest 3 min

2 min ME Single Unders

3 min AMRAP

10 Goblet Squats (35/ 26)

Shuttle Sprint (Cones)
All levels are immediately followed by a 400m run (Level 4/3: 20/14lb Medball, Level 2: 14/10, Level 1: optional 10 lb

 

Slate, we will be introducing four different “levels” within each conditioning portion of the WOD.  This is to help you plan ahead for the class, and so you will know what the modifications for the workout are.  As always, we can adjust the workout further for injuries and other outside circumstances.

Like “Slate Day” we are going to ask you to do the workout as close to as written in each level.  Some days you may be a Level 3/4, and others, you may end up being a Level 1/2 based on what is written.  Use this as a constant learning process, so you may focus on weaknesses and additional skill work.  If you ever need help with a particular skill, ask a coach!  We are more than happy to help you come up with a plan to attack your first PU or get better at those pesky double-unders.

If you have any questions, let us know, and we look forward to this upcoming cycle!

Wednesday 10-28-15 (Strength Day!)

Strength:

EMOTM 6 min:

4 Squats @70-80%

5 rounds NFT (Alternating)

  1. 5 Pendlay Rows
  2. 5-10 Ring Dips

5×3 Snatch Pulls @105-110%

 

Slate, we will be introducing four different “levels” within each conditioning portion of the WOD.  This is to help you plan ahead for the class, and so you will know what the modifications for the workout are.  As always, we can adjust the workout further for injuries and other outside circumstances.

Like “Slate Day” we are going to ask you to do the workout as close to as written in each level.  Some days you may be a Level 3/4, and others, you may end up being a Level 1/2 based on what is written.  Use this as a constant learning process, so you may focus on weaknesses and additional skill work.  If you ever need help with a particular skill, ask a coach!  We are more than happy to help you come up with a plan to attack your first PU or get better at those pesky double-unders.

If you have any questions, let us know, and we look forward to this upcoming cycle!

Tuesday 10-27-15

Skill:

12 min EMOTM

5-10 HSPU

Run 200m

 

WOD

Level 4

3 Rounds for time….

Run 400m

20 Box Jump Overs

10 Pistols (alternating)

5 Power Snatches (155/105)

 

Level 3

3 Rounds for time…

Run 400m

20 Box Jump Overs

10 Pistols (alternating)

5 Power Snatches (115/105)

 

Level 2

3 Rounds for time…

Run 400m

20 Box overs (jump or step)

10 Box Pistols (alternating)

5 Power Snatches (85 / 65)

 

Level 1

3 Rounds for time…

Run 400m

20 Box Step overs

20 Squats

5 Power Cleans (Varied)

 

Slate, we will be introducing four different “levels” within each conditioning portion of the WOD.  This is to help you plan ahead for the class, and so you will know what the modifications for the workout are.  As always, we can adjust the workout further for injuries and other outside circumstances.

Like “Slate Day” we are going to ask you to do the workout as close to as written in each level.  Some days you may be a Level 3/4, and others, you may end up being a Level 1/2 based on what is written.  Use this as a constant learning process, so you may focus on weaknesses and additional skill work.  If you ever need help with a particular skill, ask a coach!  We are more than happy to help you come up with a plan to attack your first PU or get better at those pesky double-unders.

If you have any questions, let us know, and we look forward to this upcoming cycle!

Monday 10-26-15

Slate, we will be introducing four different “levels” within each conditioning portion of the WOD.  This is to help you plan ahead for the class, and so you will know what the modifications for the workout are.  As always, we may adjust the workout further for injuries and other outside circumstances.

Like “Slate Day” we are going to ask you to do the workout as close to as written in each level.  Some days you may be a Level 3/4, and others, you may end up being a Level 1/2 based on what is written.  Use this as a constant learning process, so you may focus on weaknesses and additional skill work.  If you ever need help with a particular skill, ask a coach!  We are more than happy to help you come up with a plan to attack your first PU or get better at those pesky double-unders.

If you have any questions, let us know, and we look forward to this upcoming cycle!

 

Strength:

EMOTM 6 min:

4 Front Squats @70-80%

 

WOD:

3 Rounds – 90 seconds at each station:

Level 3/4

T2B

Jump Squats

Wall balls (20/14) to 10’ / 9’

Row for calories

Rest 1 min between rounds

 

Level 2

K2E / Hanging Knee Raises

Jump Squats

Wall balls (14 / 10) to 10’ / 9’ Target

Row for calories

Rest 1 min between rounds

Level 1

V-Ups

Squats

Wall Balls (14 / 10) to 9’ / 8/ Target

Row for calories

Sunday 10-25-15

Strength:

5 Rounds NFT:

15 UB KB Swings (70/53)

10 V-Ups

 

WOD

4 min AMRAP:

2, 4, 6…(from ground)

Shoulder to OH (115/75)

C2B Pull-ups

Rest 1 min

3 min AMRAP:

Shoulder to OH (135/95)

C2B Pull-ups

Rest 1 min

2 min AMRAP:

Shoulder to OH (155/115)

C2B Pull-ups

Saturday 10-24-15

Partner WOD:

“Holleyman”

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

 

30 Rounds for time:

5 Wallballs

3 HSPU

1 Power Clean (225/135)

Friday 10-23-15

Strength:

5×5 Front Squat (50-50%)

 

WOD

30 min EMOTM

Run 200m

5 Thrusters

10 FR Lunges

Thursday 10-22-15

Strength:

5×3 Touch and Go Power Snatch (50-60%)

 

WOD

3 Rounds for time…

Row 750m

7 Snatches (115/75)

Wednesday 10-21-15

Weakness / Skill:

10 min EMTOM

 

WOD

Class vs Class

20 min max distance / reps

Row (minimum 1000m each)

Max reps (HSPU, Pull-ups, Ring Dips, T2B)

May do more advanced (MU=3 PU and 3 Ring dips / Handstand Walk=1 HSPU per step)

Everyday Warrior 2015 Battle Series

Good afternoon Slate!

We will be participating in the 2015 Everyday Warrior 2015, Battle Series.  It is a great cause and proceeds benefit members of the CrossFit community in their battle with cancer.  The donation for sign up and a T-shirt is $60.

Registration is open now, and there are RX, Scaled, Masters and Teen divisions.

There are four workouts, and we will be completing one a week, each Friday in November.  Click on the link below for registration, and workout information.

Information

-Slate Team

Tuesday 10-20-15

Strength:

5×3 Touch and Go Power Clean (50-60%)

30 Second Hollow Hold between sets

 

WOD

21-15-9

Power Cleans (135/95)

T2B

Monday 10-19-15

Strength:

5×5 Squat (50-60%)

 

Partner WOD:

“Brian”

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Three rounds for time:

15 foot Rope climb, 5 ascents

185 pound Back squat, 25 reps

Sunday 10-18-15

Strength:

20 min to make up for any missed test days.

 

WOD

For time…

30 Bear complexes

Each time you break/set the bar down, run 100m.

Saturday 10-17-15

Strength:

20 min to make up for any missed test days.

 

Partner WOD

Battle on Admiral Event #4:

20-40-20

FR Lunges (115/75)

DB Step-ups (45/25) – 20” box

Clean and Jerks (115/75)

Thursday 10-15-15

Strength:

20 min to establish 1RM Squat

 

WOD

“Fran”

21-15-9

Thrusters

Pull-ups

Wednesday 10-14-15

Strength:

20 min to establish 1RM OHS

 

WOD

3 rounds:

90 seconds ME / 30 seconds rest

Muscle Ups

Box Jump overs

Handstand Walk / HSPU

100m run

Tuesday 10-13-15

Strength:

20 min to establish 1RM Split Jerk

 

WOD

3 Rounds:

Row 500m / note time

Rest 90 seconds

Row for that amount of time (as close to 500m as possible)

Rest 90 seconds

Monday 10-12-15

Test Week!

We will be testing the snatch, split jerk (Tuesday), OHS (Wednesday), Squat (Thursday) and Clean (Friday).  If you miss a day, we will have make up time during the strength portion on Saturday and Sunday.  We look forward to seeing you all hit tons of PRs this week!

Strength:

20 min to establish 1RM Snatch

 

WOD

7 Rounds for time…

3 Snatches (135/95)

9 Bar Facing Burpees

Sunday 10-11-15

We will be starting a test week on Monday, so plan ahead!

Strength

Every 90 seconds for 9 minutes

1 Split Jerk (90-95%)

 

WOD

For time…

Run 100m

10 Pistols (5 each leg)

1 Lap Walking Lunges around rig

1 Rope Climb

Run 200m

15 Pistols

2 Laps Walking Lunges

2 Rope Climbs

Run 400m

20 Pistols

3 Laps Walking Lunges

3 Rope Climbs

Saturday 10-10-15

Partner WODs

Modified 2014 CrossFit Team Series Event #2 and #3

Teams of 2-4

For time:

Male/Female pair 1/2 completes:

30 thrusters (M) 30 pull-ups (F)

30 thrusters (F) 30 pull-ups (M)

20 thrusters (M) 20 pull-ups (F)

20 thrusters (F) 20 pull-ups (M)

10 thrusters (M) 10 pull-ups (F)

10 thrusters (F) 10 pull-ups (M)

 

Rest 10 minutes

 

Each athlete performs as a waterfall relay…

30-calorie row

30 burpees

30 hang cleans

Friday 10-9-15

Strength:

Every 90 seconds for 9 minutes:

3 Position Snatch (hi, hang, ground) ~70-80%

 

WOD

Sprints!!

2x 400m (Rest 90 seconds between and after)

6x 200m (Rest 60 seconds between and after)

10x 100m (Rest 30 seconds between)

Thursday 10-8-15

Strength:

6×4 Push Press (70-80%)

 

WOD

For time…

Row 27 Calories

5 HSPU

Row 21 Calories

10 HSPU

Row 15 Calories

15 HSPU

Row 9 Calories

20 HSPU

Wednesday 10-7-15

Weakness day (We will be doing HSPU tomorrow)!

 

10 Minutes EMTOM:

Weakness #1!

5 minutes to set up/ret

10 Minutes EMTOM:

Weakness #2!

 

Then…

In as few sets as possible:

75 Wall Balls (If you did 100 U/B last time, use 30lb WB)

Score is time and total sets

Monday 10-5-15

Strength:

6x, 3 Position Clean +1 Jerk (hi-hang, hang, ground) ~75-85%

 

WOD

4 rounds:

1 min ME each station:

Double Unders

KB Swings

Over the KB Burpees

T2B

Rest 1 min between rounds

Sunday 10-04-15

Strength:

5×5 Front Squat (70-80%)

 

WOD

10 rounds:

100m Sprint

Rest 30 sec

30 sec ME Row

Rest 30 sec