Tuesday 1-31-17

Strength:
15 mins to find Snatch Balance 1RM

WOD:
“Diane”
21-15-9
HSPU (kipping acceptable/encouraged)
Deadlifts (225/155)
L1: Pushups on barbell, (135/85)
L2: Pushups w/HR, (165/115)
L3: 12/9/6 HSPU, (205/135)
L4: As written

Monday 1-30-17

Strength:
5 sets
A1) 5 Front Squats @ 90% of last weeks 5RM
A2) 10 hip bridges + 10 zombie situps

WOD:
Lurong Challenge Week 3 WOD

AMRAP 7 mins
5 Front Squats (155/115)
7 Bar Facing Burpees

L3: Written
L2: 95/65
L1: 65/35, can step over the bar

NOTE: Welp… we are apparently double dipping on the squats today. (Hi Bernie) Lurong’s programming doesn’t always line up to ours, if you feel that the squats are a bit too much, the strength portion can be shifted to Strict Press. – Jared

Saturday 1-28-17

Strength:
L1:
Accrue 18 wall walks (Nose&Toes) with descent (No scrapping)

L2:
Perform 18 wall walks (Nose&Toes) but at top perform 10 shoulder taps 10R/10L. Don’t forget a controlled with descent (No scrapping)

Both L1 and L2 need to also perform 4 Rounds Max Effort Ring Pushups
in between sets

Partner WOD:
20 Mins (with a partner, one person working at a time)

20 Hang Power Snatches (135/95)
20 Box Jumps (24/20)
20 Burpees

30 Hang Power Snatches (115/75)
30 Box Jumps
30 Burpees

40 Hang Power Snatches (95/65)
40 Box Jumps
40 Burpees

50 Hang Power Snatches (75/55)

Max Calorie Row in Remaining Time

L3: Written
L2: 95/65, 85/55, 65/45, 45/35
L1: Coaches discretion

Friday 1-27-17

Each Friday for the next four weeks, we will be revisiting an previous year’s Open workout. These will be a taste and preview for the upcoming Friday Night Lights and CrossFit Open for this year which starts on Feb 24th! Get ready to give them your best shot.

Strength:
Review movements then
EMOTM for 18 mins:
1) 10 Stiff legged KB Deadlift
2) 6R/6L KB Bulgarian Split Squat
3) rest

WOD:
CrossFit Open Workout 11.5
20min AMRAP of:
5 Power cleans
10 Toes to bar
15 Wallball

Thursday 1-26-17

Strength:
L2:
3 sets of unbroken work, rest as needed. Approach this like a weightlifting set. If you need to break, rest as little as possible. At the end of the series, rest as needed

2 Bar MU
4 C2B Pullups
8 Pullups
12 T2B

L1: Alternate rounds of:
7 pops and taps
7 Strict Pullups
7 Scap Pushups

WOD:
Buy in –
50 HS lateral plate walks
then
3 Rounds
Run 200m
10 KBS (70/53)
Row 250m (Alternate)
10 box jumps (24/20)

L1: Box position plate walks, 35/26, step ups ok to 20″ all over
L2: Box position plate walks ok, 53/35, step ups ok 24/20
L3: Box jumps only

Wednesday 1-25-17

Strength day:
A) Every 90 secs for 12 mins
2 Cleans + 1 Jerk
– increase every other complex.
– No misses.
– Last pair should be AHAP

B) Double under drills

C) EMOTM
5 Thrusters
DU’s
#of Thrusters goes up each successful round

D) Hip Bridges & Shoulder Stretches

Tuesday 1-24-17

Strength:
17 mins to find HEAVY Snatch Balance + Snatch Balance with 2 sec pause in bottom

WOD:
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

L1: 75/55, Box dips
L2: 115/75, Banded ring dips
L3: Written

Mobility:
2 mins Tspine rollout
4 mins Couch Stretch
2 min pec smash

Sunday 1-22-17

Strength:
Work in 4 sets to heavy 4 rep OHS
then 6×4 OHS,
*Before each set Sprint 200m.
*Walk immediately to the bar, no rest between run and OHS sets
*Rest as needed after

WOD:
“Macho Man”
On the minute for as long as possible
3 Power Cleans
3 Front Squats
3 Jerks

L1: 75/45
L2: 115/75
L3: 135/95
L4: 155/115

Goal is to get more into 10+ rounds. If you fail before the 7th minute, rest 1 min, drop an L class and continue on until second failure.
Cap is 17 rounds. If you make it, write it down and increase the weight the next time we retest this WOD

Saturday 1-21-17

Strength:
Accrue 10 wall walks with 20 sec holds at the top.

To buy in for efforts on the wall:
10 Ring Pushups & 30 secs Ring Plank

Partner WOD:
400m run together
80 Hang power cleans (115/75)
80 Bar facing burpees
150 KB Swings (70/53)
80 Alternating Partner sit-ups (40 each)
80 Alternating Box jumps (24″/20″)
400m run together

L1: blank bar, (35/26), 20″ step ups ok
L2: 95/65, 53/35
L3: Written

Friday 1-20-17

Strength:
in 24 mins find new 1RM Deadlift

WOD:
AMRAP for 16 mins
20 Slamballs
20R/20L Russian Twists with KB (35/26)
20 V-ups
Lap around the rig Single arm OH waiters walk with KB (each arm) (35/26) (use same as above)
Lap around the rig Single arm OH farmers carry with KB (each arm) (35/26)

IMPORTANT NOTE: Choose a weight where one can maintain constant focus on set spine and no arm bending or arm waving.

L1: Weights may vary
L2: Written
L3: sub 10 GHD for V-ups

Thursday 1-19-17

Strength:
L2:
3 sets of unbroken work, rest as needed. Approach this like a weightlifting set. If you need to break, rest as little as possible. At the end of the series, rest as needed

10 C2B Pullups + 10 Pullups + 10 T2B

L1: Alternate rounds of:
7 pops and taps
7 Strict Chinups

WOD:
Eight rounds of max effort:
Push Press for 20 secs
Rest 10 seconds
Jumping alternating lunge for 20 seconds
Rest 10 seconds
L1: 45/35
L2: 75/55
L3: 100/75, sandbag

Wednesday 1-18-17

Strength:
Warmup and review Clean & Jerk then
Every 60 secs for 12 mins
1 C&J – increase every 3rd attempt. No misses.
Last weight should be AHAP

WOD:
4 min AMRAP:
Shuttle Sprint
10 T2B
Rest 1 min
4 min AMRAP:
10 KB Snatches
10 Wallballs
Rest 1 min
3 min AMRAP:
Max Effort Burpees to a 6” target

Tuesday 1-17-17

Strength:
17 mins to find HEAVY double Snatch Balance

WOD:
50 cal row buy in
then
10 RFT
6 HSPU
6 C2B
6 KB Taters (70/53)
then
50 box overs buy out

L1: Seated DB Strict Press, Jumping C2B ok, 35/26
L2: Box HSPU, Pullups ok, 53/35
L3: Written

Monday 1-16-17

Strength:
Front Squats
5×5 @ 90% of last weeks 5RM
(If absent last week, work to find heavy 5 rep in 3 sets, then 5 sets at same weight)

WOD:
Lurong Living Challenge Workout #1!
“Resolution Chipper Test”
AMRAP
15 Snatches (115/75)
20 Deadlifts
25 Box Jump Overs at 30″
20 Hand Release Push Ups
15 Thrusters

Sunday 1-15-17

Strength:
Review and warm up OHS
then 5×5 (+ 5lbs on last weeks best if possible)
*before each set Row 15/12 cals at 90% pace.
No more than 30secs rest between rower and OHS sets

WOD:
“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang power cleans

L1 21 jumping pullups, 21 box dips, 75/45
L2 21 banded pullups, 21 box dips, 95/65
L3 3 MU, 115/75
L4 135/95

Saturday 1-14-17

Strength:
5 rounds (not for time)
L2:
A1) 8 HSPU
A2) 30 Shoulder taps in HSPU position
L1:
A1) 8 hard box HSPU
A2) Max Handstand hold

PARTNER WOD:
AMRAP 20 mins
1 Lap Farmer’s Carry
15 Burpees
15 S2O
* Each athlete completes a full round while the other rests.
* Upon completion of the Farmer’s Carry, Partner A hands both KB to Partner B who holds in either a Front Rack or a FC hold the duration of the round. (No weird holds)
* If at any point either KB touches the ground, both partners run 200m together.

Score is total rounds completed

L1: 10 burpees, blank bar, from rack ok
L2: 75/55
L3: 100/70
L4: 135/95

Friday 1-13-17

Strength:
In 10 mins work up to a heavy 5 rep DL
-then-
EMTOM for 5 mins
3 deadlifts at heaviest (increase if possible)

WOD:
In 3 mins:
20 Wallballs
20 Box jumps
20 Sit ups
20 Slamballs
20 Pullups
20 cal Row
Rest 2 mins
In 6 mins:
30 Wallballs
30 Box jumps
30 Sit ups
30 Slamballs
30 Pullups
30 cal Row
Rest 2 mins
For Time:
40 Wallballs
40 Box jumps
40 Sit ups
40 Slamballs
40 Pullups
40 cal Row

L1: Jumping Pullups, step ups ok, stay at 20
L2: Banded Pullups ok, Cap at 30
L3: Written

Thursday 1-12-17

Strength:
L2:
3 sets of unbroken work, rest as needed. Approach this like a weightlifting set. If you need to break, rest as little as possible. At the end of the series, rest as needed

10 C2B Pullups + 10 Pullups + 10 T2B

L1: Alternate rounds of:
7 pops and taps
7 Strict Chinups

WOD:
AMRAP 17mins
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

L1: 2x Singles, 50′
L2: High Singles
L3: Written
L4: Weight vest

Wednesday 1-11-17

Strength Day:
A) Every 90 secs for 12 mins
2 Cleans + 1 Jerk
Goals:
Increase every other complex.
No misses.
Last pair should be AHAP

B) 4 Rounds at a controlled pace
10 Weighted Hip Bridges
10 Tuck-ups

Remainder of class time
C1) 8 plate walks
C2) 4 Tire flips

Monday 1-9-17

Strength:
Work for 16 mins to find HEAVY 5 Rep FS

WOD:
“WHAT RUNNING?” (I’ve got cabin fever)
Run 1000m
30 HSPU
Row 1000m

L1: Seated DB Strict Press
L2: Box Pushups (full ROM)
L3: Written

Core: Ring of Fire

Sunday 1-8-17

Strength:
Work in 4 sets to heavy 5 then 4×5 OHS,
before each set Row 15/12 cals at 90% pace.
No more than 30secs rest between rower and OHS sets

WOD:
5 mins to warm up Deadlift then

On a 15 min clock

20 Deadlifts at 55%-70% of max DL
Then
AMRAP
250m Row
12 T2B
12 Pushups w HR

L1: V-ups
L2: Hanging Knee Raise
L3: Written

Saturday 1-7-17

Strength:
6 mins to refresh on Deficit Strict Handstand Pushups
then
5 rounds (not for time)
A1) 7 Deficit HSPU
A2) 15 Hollow rocks

WOD
Teams of 3
7 mins
50 Back Squats 135/95
50 Back Squats 185/125
AMRAP Back Squats 225/155
Rest 3 mins
7 mins
50 Push Press 95/65
50 Push Press 135/85
AMRAP Push Press 155/105
Rest 2 mins
7 mins
50 Power Clean 115/75
50 Power Clean 135/85
AMRAP Power Clean 155/105

Levels: Scale is focused on making an increase after each 50

Friday 1-6-17

Strength:
EMTOM for 9 mins
2 tempo Deadlifts @ (3032) (increasing)

WOD:
“Double Hanger”
This is a WOD from the 2015 Teen/Master CrossFit Games. Compare your score to the best 14-17 year olds in the country!

3 rounds for time of:
50 double-unders
7 hang power clean and jerks

L1 75/45, 2x SU’s
L2 95/65, 3x SU’s ok
L3 135/95 (Official workout for 14-15 year olds)
L4 185/115 (Official workout for 16-17 year olds)

Thursday 1-5-17

Strength/Skill:
7 mins to review kipping technique.
Then do 2 sets of 7 “pops” rest as needed
3 sets of unbroken work, rest as needed. Approach this like a weightlifting set. If you need to break, rest as little as possible. At the end of the series, rest as needed
Series is 6 C2B Pullups + 9 Pullups + 12 T2B

WOD:
Row 1000m
60 Wallballs
50 DB Step ups (40/25)
60 Situps
50 KB Push Press (53/35)

L1: 750m Row, 40 WB, 50 step ups (no weight), 26/18 PP
L2: 35/20 DB, 35/26KB
L3: Written
L4: 30/20#WB

Wednesday 1-4-17

Strength:
Every 90 secs for 12 mins
2 Clean & Jerks – increase every other attempt. No misses. Last pair should be AHAP

WOD:
5 mins AMRAP
10 Burpee Box Jump Overs (24/20)
2 windsprints

2 mins rest

4 mins AMRAP
10 Ring dips
2 windsprints

Rest 2 mins

3 min AMRAP
10 Alternating DB/KB snatches
2 windsprints

Rest 1 min
ME Plank Hold

Score individual rounds

Tuesday 1-3-17

Strength:
15 mins working on
1 Drop Snatch + 1 Snatch Balance + 2 OHS

WOD:
Slate Day 2017
New Slate day WOD. For the past couple of years we have chosen a workout to repeat every three months throughout the year. We do this because we want to be able to see and track our progress through test/retest principles. It can also be helpful to focus your attention on various aspects that you find challenging. Yes, CrossFit has about a bajillion things to focus on, so Slate day is way to narrow it down a bit.

This year the workout is:

2 rounds for time of:
L3:
50-calorie row
15 handstand push-ups
50 double-unders
Rest 2 mins
6 mins to establish 1 rep Thruster max
L2:
40-calorie row
15 handstand push-ups with 1 abmat
40 double-unders (80 singles ok)
Rest 2 mins
6 mins to establish 2 rep Thruster max
L1:
30-calorie row
15 handstand push-ups with 1 abmat 4-in. Riser (4 wall walks -or- 15 Pushups w/HR)
30 double-unders (60 singles ok)
Rest 2 mins
6 mins to establish 3 rep Thruster Max

Want to look at the 2015 & 2014 Slate Day WOD? They’ll be up on the board at the gym to see what we tested the past couple of years.

Monday 1-2-17

IMPORTANT Reminder: NO 6am CLASS. Holiday schedule ends today! Normal hours resume tomorrow! Happy New Year!

Strength:
Front Squat
Warm up then
1-10-1-20-1

WOD:
5 min AMRAP
10 cal row
10 burpees
Rest 2 mins –
5min AMRAP
10 Wallballs
10 Pushups w/HR
Rest 2 mins
4 mins to establish
Max Effort Strict Pullups
L1 14/10# WB to a 9’/8’ target, Barbell Pushups
L2 20/14