02/28/2018

Strength/Skill

15 minutes to establish AHAP on Snatch Complex
Hang Power Snatch +
Overhead Squat +
Hang Squat Snatch +
Snatch (full squat snatch from ground)

WOD

3 RFT
4 Squat snatch (155/105/75)
5 Burpees over bar
6 Front squats (155/105/75)
7 HSPU
8 Alternating pistols
9 Ring dips
10 T2B

02/24/2018

Strength/Skill

EMOM 10
Odd: 10 GHD (scaled straight leg sit ups)
Even: 25 Air squats

WOD

For Time

9 Ring MU
21 Push Press (115/75/55)
7 Ring MU
15 Push Press
5 Ring MU
9 Push Press

CrossFit Open 18.1

Strength/Skill

Review of DB Clean/Rowing

CrossFit Open 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bar
10 Dumbbell Hang clean and Jerks
Cal Row (M: 14 cal, W: 12 cal)

RX: 50/35 lbs, Scaled: 35/20 lbs
Masters 55+: 35/20 lbs, Scaled Masters 55+: 20/10 lbs
 

02/22/2018

Strength/Skill

2 Rounds
10 TTB
20 Mt. Climbers
30 sec R Side Plank
30 sec L Side Plank
20 Mt. Climbers

WOD

Athlete of the Month: Matt Williams

WOD

“Lucky number 7”
Cash in: 250 m row
7 RFT
7 Pull ups
7 Thrusters (95/65/45)
7 KBS (70/55/35)
7 Burpees
Cash out: 250 m row

 

02/21/2018

Strength/Skill

Push Press 1RM

WOD

14.3
AMRAP in 8 minutes
10 Deadlifts M(135/95) W(95/65)
15 Box Jumps (24/20)
15 Deadlifts M(185/135) W(135/95)
15 Box Jumps
20 Deadlifts M(225/185) W(155/115)
15 Box Jumps
25 Deadlifts M(275/225) W(185/135)
15 Box Jumps
30 Deadlifts M(315/275) W(205/155)
15 Box Jumps
35 Deadlifts M(365/315) W(225/185)
15 Box Jumps

 

02/20/2018

Strength/Skill

Back Squat 1RM

WOD

“BOTTLE ROCKET”
For Time
25 Burpees
25 Power Cleans(135/95 lb)
25 Burpees

**7 Wall Ball Shots (20/14) at the top of each minute.

 

02/19/2018

Strength/Skill

300 m Row
30 Supermans
30 Hollow Rocks
300 m Row
30 sec Superman Hold
30 sec Hollow Hold
300 m Row

WOD

Presidents Day WOD

45 Washington Wall balls (20/14) (16/12)
45 Kennedy KBS (55/35/20)
45 Trump Trunk Twists (w/MB)
45 Bush Box Jumps (20/18)
45 Dwight D. Double Unders
45 Lincoln Lunges (Alt, Front rack [115/80/55])
45 Polk Push ups
45 Obama OHS (115/80/55)
45 Roosevelt Row for calories

*To celebrate the holiday, you may eliminate 1 exercise from the list!

02/17/2018

Strength/Skill

Coach’s Choice

WOD

“Dan”
CrossFit Benchmark WOD
4 Rounds for Load and Time
21 Overhead Squats
400 meter Run

Athlete selects the weight for overhead squats. Score is load and time as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec).

This benchmark workout was first posted as the workout of the day on crossfit.com for Wednesday, December 17, 2003.
After the workout was posted, a user named Danny John commented: “I did this today, Tuesday, to keep my own week straight. It is very, very difficult. The gym was 20 degrees F and I tried to start with 135 as it sounded right. Set four was with 85 pounds! I was leg dead and winded walking down my little hill to do the runs…but I did all four in 25 minutes. It was not easy… I would like this work out to be called ‘Dan.'” And so it was.