Wednesday Workout: Back Squat Max and a Partner WOD

dave squat

Strength

Back Squat 3-2-2-1-1-1 (Aim for a new PR; compare to here.)

WOD

In teams of 2, complete 4 rounds (each person runs 800 m total):

  • Partner 1 Run 200 m
  • Partner 2 Handstand Hold

Notes

  • The handstand hold should be chest-to-wall but can be scaled to back-to-wall or a plank hold.

 

Tuesday Workout: Animal Crawls, Muscle-ups, and Moving Day

max and saul

Dynamic Mobility

Crawling Drills and Animal Walks

  • Bear Crawl, Lizard Crawl, Crab Walk, Duck Walk, etc.

Skill Work

Practice progressions and variations for the Muscle-up.

WOD

Move the following equipment from the Mat to the Speed Bump and back:

  • Kettlebell (70/53#)
  • Medicine Ball (20/14#)
  • Sandbag (50’s/30’s)
  • Slam Ball (25/15#)
  • Weight Plate (45/25#)

Monday Workout: The 12 Days of CrossFit

Happy Holidays! Long one today, then gearing up for an Olympic Lifting Total on Friday.

santa

WOD

“The 12 Days of CrossFit”

  1. Handstand push-up
  2. Box Jumps (24/20″)
  3. Thrusters (95/65#)
  4. Pull-ups
  5. Burpees
  6. Toes-to-Bar
  7. Wall-balls (20/14#)
  8. KB Swings (53/35#)
  9. Double-unders
  10. Overhead Lunges (5 each side, 45/25# Plate)
  11. Hang Power Cleans (95/65#)
  12. Snatches (95/65#)

Notes

  • The rep scheme follows the song: 1, 2-1, 3-2-1, etc.
  • Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from their time.

Friday Workout: Hero WOD Tommy V

Saturday, December 15th we are hosting a Gymnastics Seminar with Jim Bathurst of BeastSkills.com. There will be no classes outside of the seminar. Thanks!

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on February 13, 2008.

WOD

Level 1

15-12-9 reps of each for time:

  • DB Thruster (35/20# per hand)
  • Rope Pull (start on ground and pull yourself up to standing)

Level 2

“Tommy V”

For time:

  • Thruster (115/85#) x 21
  • Rope Climb (to 15 ft) x 12 ascents
  • Thruster x 15
  • Rope Climb x 9
  • Thruster x 9
  • Rope Climb x 6

Thursday Workout: Snatch Complex and Kettlebell Carries

Strength

Power Snatch + Overhead Squat + Full Snatch; EMOTM x 8 sets

WOD

Level 1

For time:

  • Overhead Carry two KB’s (35/15#) the Length of the Mat and Back
  • 1-Arm KB Snatch x 10 total
  • Front Rack Carry two KB’s the Length of the Mat and Back
  • 1-Arm KB Clean & Press x 20 total
  • Farmer’s Carry two KB’s the Length of the Mat and Back
  • 1-Arm KB Swing x 30 total

Level 2

For time:

  • Overhead Carry two KB’s (53/35#) the Length of the Mat and Back
  • 1-Arm KB Snatch x 20 total
  • Front Rack Carry two KB’s the Length of the Mat and Back
  • 1-Arm KB Clean & Press x 30 total
  • Farmer’s Carry two KB’s the Length of the Mat and Back
  • 1-Arm KB Swing x 40 total

Wednesday Workout: Half-Angie with Running

WOD

Level 1

For time:

  • Ring Row x 25
  • Run 200 m
  • Knee Push-up x 25
  • Run 200 m
  • Sit-up x 25
  • Run 200 m
  • Squat x 25
  • Run 200 m

Level 2

For time:

  • Pull-up x 50
  • Run 400 m
  • Push-up x 50
  • Run 400 m
  • Sit-up x 50
  • Run 400 m
  • Squat x 50
  • Run 400 m

Mobility

Hold the Pigeon Pose on Floor or Box for 2 minutes per side.

Tuesday Workout: Clean and Jerks, Wall Balls, and Rowing

couch stretch

Strength

Each minute on the minute, perform 1 Clean + 2 Jerks for 8 minutes.

WOD

Level 1

3 rounds for time:

  • Wall Ball (14/10#) x 15
  • Row 150 m

Level 2

5 rounds for time:

  • Wall Ball (20/14#) x 20
  • Row 200 m

Cool-down

Practice your Handstand Wall Walks. Want to improve your handstand?

Monday Workout: Back Squats, Muscle-ups, and Sandbag Lunges

dan

Strength

Back Squat; 8-6-4-8-6-4; rest 90-120 sec; wave-load the sets

WOD

Level 1

10-8-6-4-2 reps of each for time:

  • Ring Row
  • Push-up
  • Walking Lunge

Level 2

10-8-6-4-2 reps of each for time:

  • Muscle-up
  • Sandbag Weighted Lunge (50’s/30’s)

Notes

Party on Saturday at 5 PM!

Quick reminder that we are hosting our End-of-Year Superlative Awards Party at 5 PM at the Black Market Moto Saloon next door.

RSVP on Facebook here.

We’ll have a bar tab and over 20 trophies for awards; plus the food is delicious. Hope to see you guys there!

drink

Friday Workout: Hero WOD DT

End-of-year Superlative Awards Party Saturday at 5 PM at the Black Market Moto Saloon next door! RSVP on Facebook.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

WOD

Level 1

3 rounds for time:

  • DB Deadlift (30/20# each hand) x 12
  • DB Hang Power Clean x 9
  • DB Push Jerk x 6

Level 2

“DT”

5 rounds for time:

  • Deadlift (155/105#) x 12
  • Hang Power Clean x 9
  • Push Jerk x 6

Compare to 8/16/10.