5/31/2016

A) Alternating Tabata (still 8 rounds):

  • Handstand hold
  • Hollow rocks

B) 3 RFT:

  • 20 MB Russian Twists, L+R=1 (20/14)
  • 10 Roll to stand with MB (at top of stand, reach ball to ceiling)
  • 15 Ball Slams
  • 1 Rope Climb

5/28/2016

A) Strength:

  • Snatch: 3×3 at 60%
  • Clean and Jerk: 3×3 at 70%
  • Back Squat: 5×5 at 80%
  • Bench Press at 60%/Pull-ups: 5×5, superset

B) 7 min AMRAP:

  • 7 KBS (55/35)
  • 7 Burpees

5/27/2016

A) 10 min alternating EMOM: Every 1 minute for 10 minutes, alternate between: 1 Squat clean + 2 Front Squats (athlete picks weight). On min 2, 25 DU.

B) 22 min AMRAP:

  • 20 DU
  • 15 Back squats (95/65)
  • 3 Evil wheels
  • 3 Wall walks
  • 10 KB twists (55/35)

McGhee

A) Tabata 8 rounds (20:10)

  • Handstand Holds
  • Pistols
  • Ring Dips
  • HRPU

B) 30 min AMRAP:

  • 5 Deadlifts (275/185)
  • 13 Push ups
  • 9 Box jumps (24)

5/25/2016

A) Gymnastic Goat – Take 15 min to work on any 2 gymnastic skills. Newbies-Introduce Rope climb technique.

B) For Time:

  • 400 m KB Single arm Farmer's carry (55/35)
  • 20 Wall ball shots (20/14)
  • 20 Knee to Elbow
  • 10 G2OH (115/75)
  • 300 m KB Farmer's carry
  • 15 Wall ball shots
  • 15 Knee to Elbow
  • 5 G2OH
  • Run 200 m KB Single arm Farmer's carry
  • 10 Wall ball shots
  • 10 Knee to Elbow
  • 2 G2OH

5/24/2016

A) 20 minutes to work on 3 Position Snatch: High hang, below the knee, floor. 

B) 2 RFT:

  • 30 cal Row
  • 10 Burpees over Rower
  • 3 Rope Climbs
  • 30 KBS (35/20)
  • 10 Power Snatches (115/75)

2016-05-23

A) Back Squats: Every 3 minutes for 15 minutes (5 sets)

  • Set 1 = 5 at 60-65%
  • Set 2= 4 reps at 70-75%
  • Set 3 = 3 reps at 80-85%
  • Set 4 = 2 reps at 90-95%
  • Last Set = 2 AHAP

B) Death by Thrusters (65/45)

Goat Day

* GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely.  It could be anything; barbell movement, gymnastics movement, body weight movement or simply flexibility and/or mobility.  The only way to attack your goat is to work on it!  So congratulations, today is your Goat Day!

A) Pick a Goat you want to work on for the next 20 minutes

B) 20 minute EMOM: 

  • Odd:  your Goat for today
  • Even: a choice of Snatch, Clean or Clean & Jerk

The Wise Brothers

A) Pull Up Progressions & Grip Strength: Dead Hangs/Flexed Arm Hangs – 5 sets each to attempt 30 second hold. Rest and repeat. Negative Pull – Up (5 sets) Get into the top most position of the pull up, arms flexed and chin above the bar. Slowly, lower yourself down, taking as much time as possible to get into the dead hang position.  

B) 3 Part Hero WOD -The Wise Brothers. Three 4-Minute AMRAPs in 16 minutes:

  • Jeremy Wise – 4 min AMRAP:

    • 5 Hang Squat Snatch (135/95)
    • 10 bar facing Burpees
  • Rest 2 min.
  • Ben Wise – 4 min AMRAP:

    • 10 Power Cleans (135/95)
    • 20 Pull-Ups
  • Rest 2 min.
  • Beau Wise – 4 min AMRAP:

    • 15 Box Jump-Overs (24/20)
    • 30 Wall Ball Shots (20/14)