CrossFit, Strong & Sweat WODs Mon. May 6th 2019


CrossFit:

A.) 28min. EMOM:
Min. 1) 5 Push Press (climbing)
Min. 2) 12 Toes-To-Bar
Min. 3) 12/9 Cal Assault Bike or Row
Min. 4) Rest
*People can start on different movements so that everyone can bike or row (no running to sub, try to do the thing you are worse at)
*I suggest starting at 135/95lb on the push press and climbing a little each round OR pick something spicy right away and stick with it.

*Push Press is coming off the ground. NO JERKS!

ADV OPTION!
15 TTB AND 15/12 Cals

B.) Extra Credit:
100 DB Russian Twist with 50/35lb
*You can only work Tabata Style. 20sec. to work x 10sec. of rest until you’re done. Left + Right = 1rep

Strong:

Monday 5/6 – Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A USUALLY stays similar week to week.
***No Thrusters for “strength work” this week. Thrusters will be added later in the session
A. Build slowly to challenging weight for Complex:
1 Hang Clean High Pull
1 Hang Power Clean
1 Hang Squat Clean
2 Front Squats
B. Push Press – 5 x 3 (increasing weight)
Mostly as a warm-up for the shoulder girdle in Part C. No need to try and hit a 3-rep MAX
C. AMRAP 2:30 min (Rest 2:30) x 4 sets:
Regarding weight selection for the “Squat Clean Thruster”, it should be something that is heavy enough for you to do all “singles” (drop from the top) but not so heavy that you can’t pick it right back up and go into the next rep immediately.
5 Squat Clean Thrusters buy-in
Then max rounds in remaining time of:
10 Dynamic or Clapping Push-ups (scale as needed)
15 Standard Situps OR 10 GHD Sit-ups (ADV)
D. Barbell Bench – 1 set of “max reps unbroken” with empty 45/33# Barbell (male/female)
Any pausing at the top or bottom of the rep ends the set. Constant movement throughout

Sweat:

4 Rounds:
Min. 1) 10 Burpee DB Snatch (right arm only)
Min. 2) 12 Toes-To-Bar
Min. 3) 10 Burpee DB Snatch (left arm only)
Min. 4) 150m Run
Min. 5) Rest

Rest 3min. (Including the 1min)

4 Rounds:
Min. 1) Max Russian KB Swings 70/53
Min. 2) Max Sit-Ups (feet anchored)
Min. 3) 1min. Plank

45/30lb. for the Burpee snatch: Complete a burpee with just 1 DB, as you pop up, swing the DB into your hips and hang snatch overhead.

 

WODs: CrossFit, Sweat & HIBB Sat May 4th 2019


CrossFit:

3 Piece today… Partners of 2 (only 1 works at a time)

5 Rounds: (0-10min.)
20 Alt. DB Snatches 70/50lb
30 Pull-Ups

10-18min. (With a partner)
Pick 1:
1 mile run (in 200m intervals)
2000m Row  (in 200m intervals)

18-30min. (10min. AMRAP)
42-30-18
Deadlifts 225/155
Burpees over the bar
HSPUs

Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster 😉

I think a lot of you can probably do 255/175+ on the deads. Depends if you did the deadlifts workout earlier this week. If you didn’t shoot for something a little harder.

I also like Hang Power Cleans instead of Deadlifts if you’re sore in your posterior chain today. Go for 135/95 if so.

Sweat:

“Doce Dias De Cinco De Mayo”

1 Wall Walk
200m Run
3 DB Thrusters
4 DB Lunges
5 Burpees
6 Box Jumps 24/20″
7 Wall Balls 30/20
8 Alt. DB Snatches
9 Air Squats
10 DB Power Cleans
11 Cal Assault Bike
12 Cal Row

Complete 1, then 2,1 then 3,2,1, and so on till you get to 12… And then all thew way back to 1. and you’re done.

45/30 is RX
50/35 is ADV

Stands for — “Twelve Days of Cinco De Mayo”
HIBB:
A.) EMOM  10 min (Every Min on the Min)
5 Deadlifts (60% of your max)
10 Kipping Pull Ups (15 if you are advanced)
Rest 5 min
B.) 10min Max Cals Assault Bike or Row (pick one)
Rest 5 min
C.) 4 sets
10-12 reps Barbell Biceps Curls
10-12 reps DB Triceps Skull Crushers
*Choose a weights that are challenging for both movements

CrossFit, Strong & Sweat WODs Fri May 3rd 2019


Probably the last day to start this Challenge! You are already 644 reps behind!

CrossFit:

A.) Booty Day Superset! Back Rack Lunge & Lateral Lunge

Back Rack Lunge 5 Reps on each leg (10 total)

SUPERSET with;

5 Lateral Lunges on each leg (10 total)

Rest 60-90sec. Bewteen Sets
*Start at medium weight and climb. Do as many sets as you can until a 20min. clock is up.

B.) 15min. AMRAP:
10 Cal Assault Bike or Row or 200m Run
10 Wall Balls 30/20
2 Squat Cleans at 50% of 1RM]
*Every 2 Rounds add 5% to the bar.
*So it goes like this:
– Round 1 and 2 is 50%
– Round 3 and 4 is 55%
– Round 5 and 6 is 60%… and so on…
*Scaled is 135/95 the entire time.

Strong:

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 5 sets each:
Note slight change in protocol rep/scheme for part A movements
“Stop” Deadlifts – Reps 5-4-3-2-2 (increasing each set to tough double)
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 5-4-3-2-2 (increasing each set to tough double)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min

Parts B and C use a “landmine” setup. You can emulate the landmine by sticking it into the hole of a bumper plate on the ground (also can anchor it by placing a heavy DB handle over it), or by putting 2 heavy plates together and putting the bar in the middle on the floor. DO NOT put it against the wall, it will ruin it.

B. Landmine “Double Leg” RDL – 3 x 15 (see video demo)
Try to focus more on the stretch and contraction of the hamstrings and glutes over total load. After the heavy DL in Part A, there is no reason to tax the low back with additional “heavy” volume
https://www.youtube.com/watch?v=Neuo5kNyR70

C. Landmine “Meadows” Rows (single arm)
Reps 15-12-10 (increasing weight, PER ARM)
https://www.youtube.com/watch?v=Q1mBr_bsgO8

D. EMOM x 10 min (alternating):
Russian KBS x 10-12 Reps (heavy)
Barbell Hip Thrust x 8-10 Reps (sustainable weight across all sets)

E. Wall-Balls x 50 Reps UNBROKEN
Choose the proper weight for the ball so that it will challenge you to make 50 reps unbroken

Sweat:

Every 7min. x 5 Rounds:
400m Run
60 Double Unders
30 Overhead Squats 45/35lb bar
20 Pull-Ups

Score is slowest time! Try and stay consistent!

CrossFit & Sweat WODs Thursday May 2nd 2019


Don’t wait another day to start this Challenge! You are already 322 reps behind!

CrossFit:

For Time: (Time CAP: 35min.)

5 Rounds:
10 Push Press 135/85
10 Toes-To-Bar

immediately into;
Run 1 Mile

5 Rounds:
10 Push Press 135/85
10 Toes-To-Bar

immediately into;
Run 1 Mile

ADV is 15 Toes-To-Bar each round

We haven’t ran long in a while, so make sure you do this one. You NEED it 😉

It’s push press NOT push jerk. Remember that.

 

Sweat:

Get as far as possible in 35min…
14-13-12-11-10-9-8-7-6-5-4-3-2-1
DB Floor Press 45/25s+
Cal Row
American KB Swings 53/35
Burpees
Toes-To-bar

It’s not meant to be finished, don’t worry 😉 Just get as far as you can!

CrossFit, Sweat, Strong WODs Wed May 1st 2019


Start tracking your reps today to get to 10k!!!

CrossFit:

A.) EMOM x 4min.
12/9 Cal Row or Bike
EMOM x 4min.
8 Deadlifts 225/155
EMOM x 4min.
12/9 Cal Row or Bike
EMOM x 4min.
8 Bench Press 135/75
*Start 1/2 the class on Cardio and 1/2 on Deads so everyone gets a bike or rower.
Rest 4min.

 

B.) EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 185/100

I like these numbers for most people in the gym, but keep this in mind if you scale… ALL SECTIONS should be UNBROKEN. Section 2 needs to heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.
Strong:

Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – Reps 9-7-5 (Increasing weight)

B. One-Arm DB Overhead Press + Walk
*Change in protocol from normal “part B” rep scheme
Reps 12-9-6 (increasing weight, PER ARM)
***Every 3 reps for all sets, walk 5m (15 feet) with DB locked out overhead

C. DB Close-Grip Bench (see video demo)
https://www.youtube.com/watch?v=PlbhX3A3uUo
Reps 15-12-10-10
Increasing weight, then 2×10 with same challenging load

D. Skull Crusher Negative + Close-Grip Bench Press (see video demo)
1 x 10-12 (lighter, warmup)
2 x 6-10 Reps
The goal is to OVERLOAD the negative/lowering of the movement by using a weight that is above what is normally feasible for the full “skull crusher” movement
https://www.youtube.com/watch?v=_B31KVsVmqQ

E. AMRAP 6 min:
https://www.youtube.com/watch?v=ZxTl6wkOLZQ
20 Plate “Ground to overhead” (see video demo)
5 “Two Push-up” Toes to Bar

Sweat:

Get as far as possible in 35min…

4 Rounds:
400m Run
20 Close Stance DB Front Squats 50/35lb.

immediately into;

4 Rounds:
400m Run
20 DB Deadlifts 50/35s

“Manion” Style! On the DB Front Squats, you’re holding the single DB vertical with your hands around the bell and not the handle. Feet are literally stuck together. There should be no space between them.

ADV is doable for a lot of you! use a 70/50lb DB for the Squat and 70/50s for the Deadlifts

 

CrossFit WOD Tuesday April 30th 2019


Get signed up now, you cannot start this challenge late!
Last day of BINGO!

CrossFit:

A.) Every 2min. x 10 Rounds:
10 Pull-Ups
Max Hang Power Snatch

Round 1 and 2: 50% effort (Shoot for 4-5 reps)
Round 3 and 4: 60% effort (Shoot for 3-4 reps)
Round 5 and 6: 70% effort (Shoot for 2-3 reps)
Round 7 and 8: 80% effort (Shoot for 1-2 reps)
Round 9 and 10: 90% effort (Shoot for 1-2 reps)

A FEW KEY POINTS:
1.) FORM is important today. If you can’t lift the heavier numbers with clean technique, then stay at 4-5 reps the whole time.
2.) Effort is how you feel TODAY, not your all time best
3.) The Pull-Ups should be easy, so if you have to start breaking just cut it to 7.

B.) 4 Rounds:
Min. 1) Max American KB Swings 53/35
Min. 2) Max Burpee Box Jumps 24/20″
Min. 3) Rest

This NEEDS to be an “all out” effort to really hit that stimulus. It’s also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what’s possible for you as far as reps go. Try not to fall off too much. Stay within 3 reps on each movement for each round.

CrossFit, Strong & Sweat WODs Mon April 29th 2019


Get signed up now, you cannot start this challenge late!
Final Days of bingo!!! Get them done!

CrossFit:

A.) I’m sorry! I thought last week was the last week buuuuuuut…….
Back Squat (Week 5 of 20 Rep Max)

FINAL WEEK! You guys should know the deal. (read my description April 1st if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. Go for broke today and record your score in Wodify. You’re gunna want to know the numbers for next time. All though that’s a long ways down the road 😉

B.) 15min. AMRAP:
7 Cal Assault Bike or Row or 100m Sprint
3 Power Cleans 135/95
7 Wall Balls 30/20lb.
3 Jerks 135/95ADV is…
*Rounds 1 and 2 @ 135/95
*Rounds 3 and 4 @ 155/105
*Rounds 5 and 6 @ 185/120
*Rounds 7 and 8 @ 205/130
*Rounds 9 and 10 @ 225/140
… I Can’t imagine anyone getting this far so I’ll stop now.
Strong:

Monday 4/29 – Lower Body

Part A stays similar week to week. Track the metrics for progression

A. Back Squats – Reps 9-7-5 (Increasing weight)

B. Back Squats – Reps 7-9-11 (decreasing weight each set)
Goal to use similar weight for 7 reps and 9 reps that you used in “building” during Part A

C. “Pause” Front Squats x Reps 5-4-3-2-2 (increase weight each set to tough double)
All sets @ 32X1 tempo (3 seconds to descend, 2-sec pause at bottom)

D. 3 Rounds
Each round quickly, the rest 3-4 min between rounds to ensure full recovery
100m Farmers Carry (heavy, set down once at 50m mark)
5 Burpee Box Jumps
20m (60 foot) Sled Push (moderately heavy, fast and unbroken)
5 Burpee Box Jumps
10m (30 foot) “Death March” (goal to use same weight as Farmers Carry)

https://www.youtube.com/watch?v=2o_lal2jpQc

5 Burpee Box Jumps
Rest 3-4 min

***If no “Sled” available, sub in 20 second Bike at hard effort or 100m Sprint

Sweat:

A.) All for time! No Rest!

*35min. Time CAP!
8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats1 Round:
400m Run
30 Devil Press 35/20s
8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats1 Round:
400m Run
30 Devil Press 35/20s*If you know this is going to be really hard for you, then scale it to 3/6/9 on the reps.
*400m Run can be switched out for a 400m Run or 500m Ski 🙂

Open Gym WODs Sat April 27th 2019


No 8 and 9am classes today, join us at SHoreclub at 8am for Pat’s run. Open gym 10-1 is still goin down.

We will not be having 8 & 9am classes today only Open Gym 10-1.  If you want to workout early meet at Shoreclub at 8am for Pats Run! 

Open Gym Options:

 

Sweat:

Sweat “SUPER Chief”

3 Rounds:
3min. AMRAP:
3 DB Power Cleans (50/35s)
6 Push-Ups
9 Air Squats

Rest 1 minute after each round.

3 Rounds:
3min. AMRAP:
3 DB Thrusters (50/35s)
6 Push-Ups
9 Sit-Ups (feet anchored in DBs)

Rest 1 minute after each round.

3 Rounds:
3min. AMRAP:
3 DB Deadlifts (70/50s)
6 Push-Ups
9 Pull-Ups

Rest 1 minute after each round.

Start where you left off on the previous round for each AMRAP.

Stay at each station for all 3 rounds. 1min. rest after each round. Then after round 3, rest 1min. and go into the next section. 36min. Total.

CrossFit, Strong, Sweat WODs Friday April 26th 2019


Get signed up now, you cannot start this challenge late!

Final Days of bingo!!! Get them done!

 

CrossFit:

A.) Thruster
Every 2min. x 3 Rounds:
10 Pull-Ups
3 Thrusters (climbing)
immediately into;
Every 2min. x 3 Rounds:
8 Chest-To-Bar Pull-Ups
2 Thrusters (climbing)
Every 2min. x 3 Rounds:
3 Muscle Ups
1 Thruster (climbing)*This is a great day to practice your Kip or Butterfly since the #’s are so low. Scaling can be 10/8/6 with just pull-ups the whole time. Try to hit a Max Thruster by the end.

*ADV all pulling movements should be strict (pull ups, chest to bar, muscle up)
B.) For Time:
100 Alt. DB Snatches 50/35
50 Power Cleans 105/75
*EMOM 7 Wall Balls 20/14*Start with the Wall Balls
*You may break up the snatches and cleans in any format you like 🙂

*ADV 30/20lb ball
*Time CAP: 16min.

Strong:

Upper Body (Full Upper, Pull Dominant)

Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each:
Note new rep scheme for Part A movements
One-Arm DB Rows (knee on bench) x Reps 12-9-6 (increasing) + 1 x 15 backoff set
Rest 2-3 min after both arms
Dips x Reps 7-5-3 (increasing) + 1 x MAX REPS with BW
Rest 2-3 min

B. 4 Sets of Upper Body Pulling (Rest 1-2 min between sets)
Choose level
Easiest – Assisted Pull-ups or Rack Pull-ups x 6-8 reps per set
Intermediate – Strict Pull-ups x 6-8 Reps per set
Advanced – Strict Chest to Bar Pull-ups x 6-8 Reps per set

C. 3 Rounds:
HDMS – https://www.youtube.com/watch?v=72at6GuPBRs
Leaning Laterals – https://www.youtube.com/watch?v=Ako6QOCWGGw
10 Reps Hang DB Muscle Snatch (LEFT)
Superset: 15 Reps Leaning DB Lateral Raises (LEFT)
Rest 2 min
Repeat for opposite arm
Rest 2 min

D. Incline DB Bench Press – Build QUICKLY to challenging set of 10 reps

E. Chipper For Time and Quality:
For all movements, use the SAME DB weight that you achieved in Part D for 10-reps and rest as needed to complete all sets and reps unbroken
30 Cal Row OR Run 600m
16 Rows (chest supported on bench)
8 Incline DB Bench Press

24 Cal Row OR Run 400m
12 Rows
6 Incline DB Bench Press

18 Cal Row OR Run 200m
8 Rows
4 Incline DB Bench Press

 

Sweat:

For Time:
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20″)
American Kettlebell Swings (53/35lb)

*Run 400m After Each Set

This is the classic Hero WOD called, “Morrison,” but with a 400m run added in.

Time CAP: 35min.

CrossFit & Sweat WODs Thurs April 25th 2019


Get signed up now, you cannot start this challenge late!

 

 

CrossFit:

A.) On a running clock complete
0-3min.
150 Double Unders

3-13min.
Build up to a Heavy Hang Power Snatch

13-16min.
150 Double Unders

16-26min.
Build up to a Heavy Hang Power Clean

26-29min.
150 Double Unders

Score is max weights combined
B.) 30-37min.
For Time:
100 Russian KB Swings 70/53lb

Sweat:

A.) 10min. AMRAP:
250m Row
16 DB Hang Snatches 45/30
8 Burpees

B.) 10min. AMRAP:
10 Cal Assault Bike
5 Devil Press 35/20s
8 DB Renegade Rows on each arm 35/20s

C.) 10min. AMRAP:
50 Double Unders
8 Barbell Sit-Ups 45/35lb bar
10 Reverse Barbell Sit-Ups

*Rest 3min. Between Sections

*On the Renegade rows do all 8 on one side and then all 8 on the other. 16 total.

*On a “reverse sit-up” you are lying on your back with the barbell held in the finished bench position. Then take knees and bring them to your chest and bring your toes to the ceiling while brining you tailbone off the ground as well.