Friday 3-31-17

Strength:
Warm up rope climbs and heavy thrusters to prep for Hero WOD

Hero WOD:
“Dae Han”
Three rounds for time of:
Run 800 meters with a 45/35 pound barbell*
3 Rope Climbs
12 Thruster (135/95)

*In larger classes use a bumper plate*
**Absolutely no dropping, scratching, or harming the barbells**

L1: Run 400m with 25/15lb plate, 10 rope captures per round, 75/55
L2: Run 800m with 35/15lb bar, 2 Rope Climbs, 115/75
L3: Written
U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Thursday 3-29-17

Strength:
EMOTM
Practice and review: Ring dips & T2B
Even: T2b
Odd: Ring dips
WOD:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Wednesday 3-29-17

Strength:
Back Squat:
In 12 mins find 3 rep max
then 80% x 4 x 8

WOD:
Weakness Wednesday
18 min EMOTM of two of personally chosen projects:
Coaches have a list of available options

Tuesday 3-28-17

Strength:
Movement review: Banded Pullups
Perform 3 sets of 10. If simple, perform with 2 sec pause at the top of each rep with smallest band. Rest as needed.
then Pullup ladder
10 Jumping Pullups (if performed easily move to:)
10 Banded Pullups (if performed easily move to:)
10 Banded Chinups (if performed easily move to:)
10 Strict Chinups (if performed easily move to:)
10 Strict Pullups (if performed easily move to:)
10 Kipping Pullups (if performed easily move to:)
WOD:
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters

Monday 3-27-17

Strength:
Review vertical pull position in Snatch then
6 sets of High Hang + Hang + Snatch

WOD:
AMRAP 7 mins
10 Power Cleans
20 Pushups w/HR

L1: 10 HPC @ 75/55, 15 Pushups
L2: 105/80
L3: 135/95

Week of 3/27-4/2

Monday
Strength:
6 sets of High Hang + Hang + Snatch
WOD:
AMRAP 7 mins
10 Power Cleans
20 Pushups w/HR

Tuesday
Strength:
Movement review: Banded Pullups
Perform 3 sets of 10. If simple, perform with 2 sec pause at the top of each rep with smallest band. Rest as needed.
then Pullup ladder
10 Jumping Pullups (if performed easily move to:)
10 Banded Pullups (if performed easily move to:)
10 Banded Chinups (if performed easily move to:)
10 Strict Chinups (if performed easily move to:)
10 Strict Pullups (if performed easily move to:)
10 Kipping Pullups (if performed easily move to:)
WOD:
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters

Wednesday
Strength:
Back Squat:
In 12 mins find 3 rep max
then 80% x 4 x 8
WOD:
Weakness Wednesday
18 min EMOTM of two of personally chosen projects:
Coaches have a list of available options

Thursday
Strength:
EMOTM
Practice and review: Ring dips & T2B
Even: T2b
Odd: Ring dips
WOD:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Friday
Strength:
Warmup rope climbs
WOD:
“Dae Han”
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Saturday
Strength:
Push Press 6×6
Partner WOD:
Partners alternate full rounds
15 Air Squats
10 Pushups
5 Pullups
10-9-8-7-6-5-4-3-2-1
Squats cleans

Sunday
Strength:
5 x 300 meters with 75 seconds rest between sets
WOD:
AMRAP 11mins
10 HSPU
20 Cal row
30 Pistols (15R/15L)

Friday 3-24-17

This is it! The last Friday Night Lights of the year!

CrossFit Open 17.5
10 rounds for time
9 Thrusters (95/65)
35 Double unders

L2: Written
L1: 65/45, SU’s

Regular classes in the morning. Gym will open up at 4pm for the heats starting at 5pm

Food theme: Picnic – in honor of the infamous picnic question of the day.
Costume theme: Slate night/color night. Wear your Slate gear and/or your team colors for points!

Thursday 3-23-17

Strength:
EMOTM for 14 mins
Practice and review: Ring dips & T2B
Even: T2b
Odd: Ring dips

WOD:
Tabata 20 secs off/10 secs on for 8 rounds per movement

rest 30 secs between movements
-Hollow Rock Holds
OH plate lunges
-V-ups
Burpees

Wednesday 3-22-17

Strength day!:
Extended Warmup:
A) Accrue:
Monster walks
BB Hip Bridges
Clamshells
B) Back Squat
Work to find best 3rep max then
3×10 @70% of above
C) Pushup form and hollow position
5 sets
C1) 12 pushups (ring + weighted if necessary)
C2) max low ring plank hold (in hollow)

Tuesday 3-21-17

REMINDER! Airrosti Rehab Center will be coming in today at 5:30pm for a shoulder mobility and stability clinic. There will not be a 5:30PM class during this clinic.

Strength:
Review Power clean
then
work to find heavy Double TnG Power Clean + 1 Push Jerk

WOD:
For 2 mins:
8 KB Thrusters + 8 Burpees
rest 1 min
If successful increase reps by 1 each
Repeat for 6 rounds

Monday 3-20-17

Monday 3-13-17
Strength:
Review Pulling from the floor for Snatch
then
Hang Snatch Pull + Hang Snatch + Full Snatch

WOD:
“Annie+?”
50-40-30-20-10
Double Unders
Situps
KBS (53/35)

L1: 2x Single unders, 1/2 American KBS, 35/26
L2: 3x Single unders, 44/26
L3: Written

Week of 3/20 – 3/26

Monday 3-13-17
Strength:
Review Pulling from the floor for Snatch
then
Hang Snatch Pull + Hang Snatch + Full Snatch

WOD:
“Annie+?”
50-40-30-20-10
Double Unders
Situps
KBS

Tuesday 3-14-17
Strength:
Review Power clean
then
work to find heavy Double TnG Power Clean + 1 Push Jerk

WOD:
For 2 mins:
8 KB Thrusters + 8 Burpees
rest 1 min
If successful increase reps by 1 each
Repeat for 6 rounds

Wednesday 3-15-17
Strength day!:
Extended Warmup:
A) Accrue:
Monster walks
BB Hip Bridges
Clamshells

B) Back Squat
Work to find best 3rep max then
3×10 @70% of above

C) Pushup form and hollow position
5 sets
C1) 12 pushups (ring + weighted if necessary)
C2) max low ring plank hold (in hollow)

Thursday 3-16-17
Strength:
EMOTM
Practice and review: Ring dips & T2B
Even: T2b
Odd: Ring dips

WOD:
Tabata
-Hollow Rock Holds
OH plate lunges
-V-ups
Burpees

Friday 3-17-17
CrossFit Open workout 17.5!

Saturday 3-18-17
Strength:
Push Press
7×4

Partner WOD:
60 Power Cleans
60 Double unders
6 Rope Climbs
50-50-5
40-40-4
30-30-3
20-20-2
10-10-1

Sunday 3-19-17
Strength:
5 x 300 meters with 90 seconds rest between sets

WOD:
5 RFT
1 minute max reps Front squat (135/95)
1 minute max reps Box jumps (24/20)

Rest 2 minutes between rounds

Sunday 3-19-17

Strength:
Row Sprints
5 x 300 meters with 120 seconds rest between sets

WOD:
60 Slamballs
60 Situps
60 Shoulder to Overhead (95/65)
60 Deadlifts (155/105)
(12 min cap)

L1: 50s, 75/55, 95/65
L2: Written
L3: 40 GHDs

Saturday 3-18-17

Strength:
Push Press
8×3

Partner WOD:
In teams of 2
26 Minute AMRAP
Partner A runs 400m
Partner B AMRAP Hang Snatches (135/95) until A gets back.
-Switch and repeat-
Partner A runs 400m
Partner B AMRAP Back squats from floor until A returns.
-Switch and repeat-
Partner A runs 400m
Partner B AMRAP Double Unders
Switch and repeat.

Friday 3-17-17

WOD:
CrossFit Games 17.4

Normal morning classes.

Gym opens at 4pm for Friday Night Lights!

Theme: superheroes sidekicks villains
(Bonus points if you roll with a whole crew)
Food: Barbecue. Don’t miss this. Or do and I get more.

Thursday 3-16-17

Strength:
EMOTM for 12 mins
Practice and review: Ring dips & T2B
Even: T2b
Odd: Ring dips

WOD:
5 sets @ 80-85%
200m Run
Rest 30 sec
12 Burpees
Rest 30 sec
200m Row
Rest 30 sec

Wednesday 3-15-17

Strength:
Back Squat
Work to find best 3rep max then
3×12 @65% of above

WOD:
10/8 Wall Walks
3 laps Farmer’s Carry (70/53)
50 Wall Balls (20/14) *sets of 10
800m Run or 50/40 row Cals
50 Wall Balls
3 laps Farmer’s Carry
10/8 Wall Walks
(17 min cap)

Tuesday 3-14-17

Strength:
In 20 mins find a new 1RM Bench Press
In between each set perform:
A1) 5-7 zombie situps or 5-7 GHD situps
A2) 20 Double unders

WOD:
2 RFT:
40 cal row
30 Burpee box jumps overs (24/20)
40 Double unders
30 Slam balls

17 min cap

L1: 30 cal row, 20 burpee box jumps, 80 single unders
L2: 80 slalom jumps with rope
L3: written

Week of 3/13 – 3/19

Monday 3-13-17
Strength:
In 20 mins find a new 1RM Bench Press
In between each set perform:
A1) 5-7 zombie situps or 5-7 GHD situps
A2) 20 Double unders

WOD:
2 RFT:
40 cal row
30 Burpee box jumps overs (24/20)
40 Double unders
30 Slam balls

Tuesday 3-14-17
Strength:
In 20 mins find a new 1RM Bench Press
In between each set perform:
A1) 5-7 zombie situps or 5-7 GHD situps
A2) 20 Double unders

WOD:
2 RFT:
40 cal row
30 Burpee box jumps overs (24/20)
40 Double unders
30 Slam balls

Wednesday 3-15-17
Strength:
Back Squat
Work to find best 3rep max then
3×12 @65% of above

WOD:
10/8 Wall Walks
3 laps Farmer’s Carry (70/53)
50 Wall Balls (20/14) *sets of 10
800m Run or 50/40 AB Cals
50 Wall Balls
3 laps Farmer’s Carry
10/8 Wall Walks
(30 min cap)

Thursday 3-16-17
Strength:
EMOTM
Practice and review: Ring dips & T2B
Even: T2b
Odd: Ring dips

WOD:
10 sets @ 80-85%
200m Run
Rest 30 sec
12 Burpees
Rest 30 sec
200m Row
Rest 30 sec

Friday 3-17-17
CrossFit Open workout 17.4!

Saturday 3-18-17
Strength:
Push Press
8×3

Partner WOD:
In teams of 2
26 Minute AMRAP
Partner A runs 400m
Partner B AMRAP Hang Snatches (135/95) until A gets back.
-Switch and repeat-
Partner A runs 400m
Partner B AMRAP Back squats from floor until A returns.
-Switch and repeat-
Partner A runs 400m
Partner B AMRAP Double Unders
Switch and repeat.

Sunday 3-19-17
Strength:
5 x 300 meters with 120 seconds rest between sets

WOD:
60/50 Cal Row
60 Shoulder to Overhead (95/65)
60 Deadlifts (155/105)
(12 min cap)

Monday 3-13-17

Strength:
Hang Snatch review then
6 sets (increasing)
Snatch + Hang Snatch + High Hang Snatch (unbroken)

WOD: (very fast)
5-4-3-2-1
Thrusters (135/95) (heavy)
T2B
rest 4 mins
1-2-3-4-5
Thrusters
T2B

L1: 80/60
L2: 100/80
L3: Written

CORE: (in time remaining)
Accrue
30 hip bridges
30 GHDs
30 back extensions

Sunday 3-12-17

Strength:
Back Squats
Work for 12 mins to find heavy single
then 65% of that for 20 reps
WOD:
21-15-9
Calorie Row
Overhead Squats (135/95)

L1: 75/45
L2: 95/65
L3: from the floor

Saturday 3-11-17

Skill: Rope Climbs
Practice and review then
Every 90secs for 9 mins:
Coach assigned rope climb number or skill.
L1: rope drills
L2: # of successful captures
L3: Rope Climbs
L4: Legless rope climbs

Partner WOD:
3 person Team, two people working at a time.
AMRAP 26 minutes
100 Burpees
100 Box Jumps (24/20)
100 Cal Row
100 DB Snatch (50/35)
100 Air Squats
100 Hang Cleans (135/95)

L1: 80s across the board, 20/10, 75/55
L2: 90s across the board, 35/20, 95/65
L3: Written

Friday 3-10-17

WOD: CrossFit Open 17.3

REMINDER: Normal class styles at 6am, 9am and noon.

Then it is time in the evening for Friday Night Lights Week 2!

Gym opens at 4pm and heats will start promptly at 5pm.

Food theme is: Luau
Costume theme is: Hawaiian

Thursday 3-9-17

STRENGTH
Deadlift
Work for 14 mins to a solid (not crushing) 6 TnG Power Cleans
(4 moderate sets if coming in for Friday Night Lights tomorrow)

WOD
3 RFT
Run 200m
30 Slamballs
10 Front Squats (115/75)

Cooldown:
Couch Stretch
Partner assisted PNF Hamstring stretches

Wednesday 3-8-17

Strength day!

A) Review and warm up
Atlas stones
-then-
EMOTM for 18 mins
Even: 5-8 Stone to shoulders
Odd: 6R/6L Cossack Squats

B) Power Clean + Push Jerk
4-4-4-3-3-2-2

C) Ring of Fire!

Tuesday 3-7-17

Strength:
5 Rounds of
A1) 10 Single Arm DB Bench press (each arm) (increasing)
A2) 8 Bent over Rows (increasing)

Slate day!
WOD:
21-15-9
Wallballs
Burpees
rest 3 mins
9-15-21
Cal row
HSPU
rest 3 mins
45 Box Jumps

L1: 14/10, Box pushups
L2: 20/14, 1/2 HSPU
L3: written

Monday 3-6-17

Don’t forget to submit your scores by 5pm today at games.crossfit.com!!

Strength:
Warmup and review hang and hi hang positions for Snatch
then 6 sets increasing
Hi-hang snatch + hang snatch + full snatch

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pullups

10 min cap

L1: Blank bar, jumping pullups
L2: 75/55, Banded pullups ok
L3: 95/65, 12-9-6 pullups
L4: written

Cool down:
1 round tabata hollow rock holds
2 min couch stretch per leg

Sunday 3-5-17

Strength:
on Running clock of 18 mins.
Run 1 mile (L2: w/weight vest)
then in remaining time establish 2RM OHS

WOD:
500 meter Row
21 Push press 115/75
500 meter Row
18 Push press 115/75
500 meter Row
15 Push press 115/75
500 meter Row
12 Push press 115/75

L1:300m row, 75/55
L2:95/65
L3:Written

Saturday 3-4-17

Strength:
Spend 14 mins working on Wall walk + 2 Strict HSPU + 8 Shoulder taps comboPartner

WOD:
3 person Team, two people working at a time.
AMRAP 21 minutes
100 Burpees
100 Box Jumps (24/20)
100 Cal Row
100 DB Snatch (50/35) (more focus on technique than last weeks speed rounds)
100 Air Squats
100 Hang Cleans (135/95)

Friday 3-3-17

WOD: CrossFit Open 17.2

REMINDER: Normal class styles at 6am, 9am and noon.

Then it is time in the evening for Friday Night Lights Week 2!

Gym opens at 4pm and heats will start promptly at 5pm.

Food theme is: Food on a stick
Costume theme is: Disney