Sunday 1-31-16 (Hero WOD)

Strength:

3x Cycle

3x Deficit HSPU

5x Strict HSPU

9x Kipping HSPU

 

Hero WOD

“Bradley”

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

 

10 rounds for time of:

Sprint 100 meters

10 Pull-ups

Sprint 100 meters

10 Burpees

Rest 30 seconds

Saturday 1-30-16

Strength:
Work up to heavy 5 Rep Squat

3×10 @80% of heaviest set

 

Partner WOD:
For time..

10 Rope Climbs

2 Squat Cleans (225/135)

8 Rope Climbs

4 Squat Cleans (205/125)

6 Rope Climbs

6 Squat Cleans (185/115)

4 Rope Climbs

8 Squat Cleans (165/105)
Work must be equally shared.

Friday 1-29-16

2014 CrossFit Games Modified “Triple 3”

For time…

Row 1500m

300 DU

Run 1600m

 

L3: Written

L2: 500 Singles OK

L1: Row 1000m, 300 Single Unders, Run 800m

 

Rest 5 min

 

Skill:

In as few sets as possible:
20 Muscle-ups

or

40 C2B Pull-ups

Thursday 1-28-16

Strength:

6×3 Hi-hang Clean, +1 Jerk, all sets above 75%

 

WOD

2 Attempts at Max UB Set of each movement:

Deficit HSPU

Farmers Carry (distance) – 70/53

Wallballs (100 total rep cap) – 20/14

Rest minimum of 1 minute between efforts/movements

 

L3: HSPU

L2: HSPU Progression, 53/35, 14/10

L1: HSPU Progression, 35/15, 14/10 – 9/8”

Wednesday 1-27-16 (Skill Day!!)

Weakness/skill day

*We are doing HSPU tomorrow (1-28-16)

10 min EMOTM

Even and Odd (pick two weaknesses)

 

Rest 10 min
9 min AMRAP of weakness couplet

Tuesday 1-26-16

Strength/WOD:
3x 18 UB Thrusters @10/5 lbs over “Fran” weight

EMOTM you rest between sets, complete 6 burpees (10 min cap)

 

Rest 3 min

 

Max Effort 800m Run

8 min to establish 1RM Cluster (Squat clean->Thruster)

Time for cluster begins as soon as you step back into gym

 

L3/2: Written

L1: 10 UB Thrusters, Cluster Technique

Monday 1-25-16

Strength:

10 min to work up to heavy 7 Rep Deadlift

Then…

3×10 @85% of heaviest set

 

WOD

3 Rounds for time…

20 T2B

15 UB Wallballs (20/14)

10 Box Jumps (30/24)

Sunday 1-24-16

Strength:

6×4 Push Press @70-80%

WOD

9 min AMRAP:

10 Tire flip in and outs

10 C2B Pull-ups

 

L3: Written

L2: Pull-ups (Banded OK)

L1: 6 Tire Flip In and Outs, Jumping PU

Saturday 1-23-16

Strength:

3x Cycle

3x Deficit HSPU

5x Strict HSPU

7x Kipping HSPU

 

Partner WOD:

100 T2B

125 KB Swings (53/35)

200 Double Unders

100 Front Squats (115/75)

Friday 1-22-16

Strength:

15 min to establish a 20 RM Squat

 

CrossFit Open 14.1

10 Min AMRAP:

30 Double Unders

15 Snatches (75/55)

 

L3: Written

L2: 60 Single unders OK, 65/45

L1: 30 Single unders, 55/35 Power Cleans

Thursday 1-21-16

Strength:

10 min EMOTM:

Even: 3 Muscle Ups or 9 C2B Pull-ups

Odd: ME Double Unders

 

WOD

3 Separate Efforts for individual round times:

15 Clean and Jerks 135/95

Rest minimum 3 min

12 Clean and Jerks 155/105

Rest minimum 2 min

10 Clean and Jerks 185/115
L3: 115/75, 135/95, 155/105

L2: 75/55, 95/65, 115/75

L1: Coaches Discretion

Wednesday 1-20-16 (Strength Day!!)

Strength:

7×3 Position Clean (Ground, Hang, Hi-hang) @70-80%
5 Rounds NFT

4 Snatch Pulls (100-110%)

7-10 Ring Push-ups

Accumulate 20-30 Back Extensions during the day

Tuesday 1-19-16

Strength:

5x Snatch +3 OHS @70-75%

 

WOD

90 second rounds:

2 Front Rack Lunges (2 each leg) – 135/95

5 Lateral Hops (over/back=1)

Increase by one of each movement, until you cannot complete the work in the 90 seconds.

 

L3: 115/75

L2: 95/65

L1: 65/35, Over/back=2

Monday 1-18-16

Strength:

15-10-5-10-15 Thrusters @”Fran” weight +10/5 lbs
7 Strict Pull-ups between each set

 

WOD

2x 6 min AMRAP:

Row 12/10 Calories

5 Over the rower burpees

Rest 1 min between efforts

 

L3/2: Written

L1: 10/8 Calories

Sunday 1-17-16

Strength:

5 Rounds NFT

5 Weighted Ring Dips

10 DB Step-ups

 

WOD

3 Rounds for time…

200m Farmers Carry (70/53)

12 Box Jumps (24/20)

21 KB Swings (53/35)

 

L3: Written

L2: 53/36, 20/12, 44/26

L1: 35/26, 20/12/plates, 35/15

Saturday 1-16-16

Strength:

3×10 Deadlift @70-75%

 

CrossFit Linchpin 12/07/15 Modified Partner WOD:

100 Thrusters 95/65

80 Burpee Box Jumps 24/20

60 C2B Pull-ups

4k Row

2 Mile run

*Only one person working at a time. Divide the repetitions/distances in any manner you choose. All thrusters must be done before moving on to the burpees, etc.

Friday 1-15-16

CrossFit Open WOD 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups (185/125)

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans and so on…

 

Scaled:

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

 

Rest 8 minutes, then…

5 Min:

Max Legless Rope Climbs

Complete 30 DU after every 3 climbs

Thursday 1-14-16

Strength:

10 min to work up to heavy 5 Rep Squat

Then…

3×8 @85% of heaviest set

 

WOD

7 min, EMOTM:

14 Burpees to 6” Target

 

L3: Written

L2: 12 Burpees to 6” Target

L1: Set pace first round, stick to number

Wednesday 1-13-16

Strength:

In as few sets as possible:

15 Muscle-ups

or

30 Pull-ups

 

WOD

4 Rounds for time…

10 Deadlifts (225/135)

10 T2B

15 Lateral Hops (Over/back=1)

 

L3: Written

L2: 155/105, Hanging Knee Raises/K2E

L1: DL: Coach Discretion, V-Ups, Over/back=2

Tuesday 1-12-16

WOD

14 min AMRAP:

50 Wallballs (20/14)

150 Double Unders

30 Pistols

 

L3: 20 Pistols

L2: 14/10, Double or Single Unders OK (300), Box Pistols

L1: 30 Wallballs, 14/10, 150 Single Unders, Air Squats

 

Rest 10 min then complete strength:

 

Strength:
6 min EMOTM:

5 Touch and Go Cleans, +1 Jerk @Same weight as 1-4-15

Sunday 1-10-16

Strength:

5 Rounds NFT

5x Bench Press

5x Pendlay Row

 

WOD

4 Rounds, against a 2:30 clock:

Run 200m

5 Box Jumps (30/24)

Max Distance Farmers Carry (70/53)

Rest 30 Seconds

 

L3: Written

L2: 24/20, 53/35

L1: 100m, 20/12/Stacked Plates, 44/26

Saturday 1-9-16

Strength:

10 min, EMTOM:

Even: 5 Thrusters (+1 rep each time)

Odd: 5 Over the bar burpees

 

Partner WOD:
30/25 Calorie Row / Deadlift Hold (225/135)

30 HSPU / HS Hold

30 T2B / Hang

20 OH Lunges (135/95)
Each partner completes each part of the WOD

Friday 1-8-16

Strength:

4×8 Deadlift @70-75%

 

WOD

For time…

Run 1600m

30 OHS (135/95)

 

L3: 115/75

L2: 95/65

L1: 65/35/PVC

Thursday 1-7-16

Strength:

In as few sets as possible:

10 Deficit HSPU

15 Strict HSPU

20 Kipping HSPU

*Will retest at end of cycle

 

WOD

17 min AMRAP:

25/20 Calorie Row

20 FR Lunges (135/95)

3 Rope Climbs

If less than 3 rounds completed:

20 Burpees to 6” Target

 

L3: 115/85

L2: 85/55, 2 Rope Climbs / Progressions

L1: 20/15 Calorie, 65/35, Progressions

Wednesday 1-6-16 (Strength Day!!!)

Strength:

10 min to work up to heavy 5 rep squat

Then..

3×10 @80% of heaviest 5 rep

5 Rounds, NFT

3 Snatch Grip DL (@105-110%)

6 Ring Dips

Accumulate 25-30 GHD SU during day

Tuesday 1-5-16

Strength:

5x ME Muscle Ups OR

3×10 UB Pull-ups

 

WOD

21-15-9

Wallballs

Burpees

 

Rest 3 min, then…

ME 1k Row

Monday 1-4-16

Strength:

7 min EMOTM:

3 Touch and Go Cleans, +1 Jerk @60-70%

 

WOD

5 Rounds, 12 min cap

10 Thrusters (100/70)

10 Box Jumps (24/20)

30 Double Unders

For each rep not completed, do 1 burpee.

 

L3: Written

L2: 75/55, Step-ups OK, 60 Single Unders

L1: 55/35, 20/12 Step-ups, 60 Single Unders

Sunday 1-3-16

Gym closed for flooring project!

Normal hours tomorrow to start the new year and new week!

Saturday 1-2-16 CLOSED

Happy New Year!

Unlike what you see on instagram we are actually closed! 

Head on over to slatecrossfit.com/travel-wods and try one out at a local park or with gear you have at home!

 

We will actually be working on the gym floors and if you wanna jump in and sand some floors and help out, be at the gym around 10am. We could sure use the help on the first project day of the year! Coffee and a dust mask will be provided!