Monday, 10 May WOD

Warm up: 10 minutes

2 Rounds

  • 200m Run
  • 10 DB strict press (1xlight DB)
  • 10 Kip Swings
  • 10 Push Ups
  • 10 Leg swings each leg

Strength/Skill: Upper Body

3 rounds for quality of:

  • 4 Push Press, pick load
  • 8 Strict Toes-to-bars
    • Strict Toes-to-bar / Toes-to-bar if strict is too challenging Start around your 70% push press and work up each set.

3 rounds for quality of:

  • 8 Strict Press, pick load
  • 8 Strict Toes-to-bars
    • Strict Press- same weight each set; should be fairly light work on moving the bar well Strict Toes-to-bars / Toes-to-bars if strict is too challenging

Metcon: EMOM

Every 5 mins for 20 mins do:

  • Run, 400 m
  • 15 Thrusters 95/65 lb
  • 10 Burpee-to-Plates (55 or 45 lb plate)

*Run- at mile pace or faster

Saturday, 8 May WOD

Warm-up: 10 Minutes

  • 2:00 Double Under Practice
  • 2 Rounds
  • 10 Air Squats
  • 10 Step Ups
  • 10 Single Leg Deadlifts each side light KB

Metcon: Complete as many rounds as possible in 20 mins of:

Partner 1:

  • 10 Air Squats
  • 10 Box Jumps, 24/20 in

Partner 2:

  • Double Kettlebell Farmers Carry, pick load, 100 yd

Complete in teams of 2. Switch once both partners are done

Then

  • 3 Rounds for time of:
  • 70 Double-unders
  • 35 Sit-ups
  • 20 Dumbbell Push Press, 50’s/35’s

Partition reps any way you want for the last 3 rounds!

Friday, 7 May WOD

Warm-up: 10 Minutes

  • 200m Run
  • 30 Seconds HS Hold
  • 200m Run
  • 20 Alternating Lunges + 10 Squat Jumps
  • 200m Run
  • 50 Single Unders
  • -Couch Stretch
  • -Lat stretch

Strength/Skill: Front Squat

For max load: 4 rep max Front Squat

Time cap: 20 mins

Twenty minutes to find a heavy 4 rep front squat! I would recommend no more than 3 heavy attempts in the 20 min window, the first 2/3 reps should feel fairly good and then try to give it your all on the last one, that’s going to be the separator in this one!

Metcon: For time: 3 rounds of:

  • 10 Strict Handstand Push-ups
  • 10 Dumbbell Hang Power Cleans, 50/35 lbs
  • 50 Double Unders
  • — Rest 1 min —
  • 3 rounds of:
  • 10 Handstand Push-ups
  • 10 Dumbbell Shoulder-to-Overheads, 50/35 lbs
  • 50 Double Unders

15 minute time cap

Scaling Options: If you can’t do HSPU sub 20 push ups, if you can do kipping but struggle doing sets of 2 or more in strict then stick with kipping for both parts. If needed you can cut down to 5-7 HSPUs in order to keep them in no more than 2/3 sets. DB weight should be on the lighter side, these DB movements should be unbroken or no more than 2 sets. If you have DUs but 50 is too many cut it down to 30, if you don’t have DUs stick with 75 Single Unders.

Thursday, 6 May WOD

Warm-up: 10 minutes

  • 400m Easy Jog
  • 10 PVC Shoulder rolls
  • 10 Kip Swings (On rings if possible)
  • 200m Run
  • 10 Scalp Ring Pull Ups (Keep arms straight and just pull with the lats)
  • 5 Strict Ring Pull Ups
  • –then–
  • Practice some muscle ups and work on technique efficiencies

Strength/Skill: Deadlift

4×4 at 78% 1RM

Rest as needed between sets.

Go a bit heavier than 5’s last week.

Metcon: For time:

  • Run, 200 m
  • 1 Muscle-up
  • Run, 200 m
  • 2 Muscle-ups
  • Run, 200 m
  • 3 Muscle-ups
  • Run, 200 m
  • 4 Muscle-ups
  • Run, 200 m
  • 5 Muscle-ups
  • Run, 200 m
  • 6 Muscle-ups
  • Run, 200 m
  • 7 Muscle-ups
  • Run, 200 m
  • 8 Muscle-ups
  • Run, 200 m
  • 9 Muscle-ups
  • Run, 200 m
  • 10 Muscle-ups

Scaling Options: If you have muscle ups but are not very proficient at them or you would have to do singles choose a number and stick to that number each set, for example 3 or even 2, practice on stringing them together, try not to get muscle failure. If you don’t have ring muscle ups but are proficient with bar choose bar and if needed stick to the same reps each set. If you don’t have muscle Ups then sub Ring Kipping Pull Ups or regular pull ups additionally sub with inverted rows.

Wednesday, 5 May WOD

Warm up: 10 Minutes

Strength/Skill: Snatch and Clean

  • 2 Pause Snatch Balance + 2 Pause Overhead Squat, pick load
  • Every 2 mins for 10 mins.
  • 5x(2+2) Pause 2 secs in the bottom of each squat.
  • 1 Pause Power Clean + 1 Power Clean + 1 Pause Push Jerk + 1 Push Jerk
  • 1-1-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • 5x(1+1+1+1) Quality focus.
  • Pause 3 secs in the catch position of both the clean and the jerk.

Tuesday, 4 May WOD

Warm-up: 10 minutes

3 Rounds

1:00 Double Under Practice

10 Goblet Squats (Light KB or DB)

10 Hollow Rocks

2 Wall Walks

Strength/Skill: Back Squat

  • 1×8 at 50% 1RM
  • 1×8 at 50% 1RM
  • 1×5 at 80% 1RM

Rest as needed between sets.

Sets of 8: should be treated as warm up sets, move well and fast.

Metcon: 6 rounds for time of:

  • 50 Double Unders
  • 9 Hang Power Cleans, 155/105 lbs
  • 6 Shoulder-to-Overheads, 155/105 lbs
  • Rest 1 min

Monday, 3 May WOD

Warm-up: 10 minutes

  • 1:00 Row
  • 20 calf Raises (Each side)
  • 20 Leg Swings (Each Leg)
  • 1:00 Row
  • 200m Jog Stretch

-Calf Stretch

-Hamstring stretch

Metcon: “Jerry” HERO WOD

For time:

  • Run, 1 mile
  • Row, 2000 m
  • Run, 1 mile

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

If we do not have the rowers available. “ANGIE” Benchmark Workout! Bring a 20/14lb vest if you have one!

For time:

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Strength/Skill: Upper Body

5 rounds for quality of:

  • 8 Dumbbell Bench Press, pick load
  • 8 Strict Pull-ups

Dumbbell Bench Press- work on stability, move through this at your own pace, work for quality

Scaling Options: Scale the bench weight to a moderate weight that you can move well and go unbroken with, use a band for strict pull ups or sub inverted rows!

Saturday, 1 May WOD

Warm up: 10 Minutes

  • 3:00 Row
  • 2 Rounds:
  • 10 Romanian deadlifts (Light KB)
  • 10 Squat Jumps
  • 10 Hollow Rocks
  • 30 SU/DUs (DUs round 2)

Strength/Skill: Deadlift

Deadlift 4×5 at 75% 1RM

Rest 3 mins between sets.

Metcon: Partner WOD Monster Mash from 2015

For time as a 2-person team:
100 Thrusters 95/65
80 Box Jumps 24/20
60 Bar Muscle-ups/pull-ups
4 x 400m Run (tag)

For time as a 2-person team:
50 Power Cleans 155/105
50 Overhead Squats 155/105

For time as a 2-person team:
100 GHD Sit-ups
100 Calories, Row

*Rest 5 minutes between workouts

Friday, 30 April WOD

Warm up: 10 minutes

  • Buy in 200m Run
  • Complete as many rounds as possible in 6 mins of:
    • 7 Dumbell Bentover Rows
    • 7 Ring Dips/Tricep Push ups
    • 7 Good Mornings, pick load
    • 7 Overhead Squats, pick load
  • Buy out 200m Run

Strength/Skill: Upper Body

  • For quality:
  • 8 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 8 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 6 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 6 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 4 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 4 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups

Sub Floor Press, Dips, or Weighted Push-ups.

Metcon: For time:

  • 200m Run, 10 mins (Complete as many 200m Runs in 10 minutes before moving on)
  • — then —
  • 150 Wall Balls, 20/14 lbs
  • 30 Burpee Muscle-ups

Thursday, 29 April WOD

Warm up: 10 minutes

4 Minutes easy – 2 Minutes faster – 1 minute faster, w/2 x 50m hard stride between each run (@ mile goal pace or faster)

Spend 5/10 minutes stretching

-Calf Stretch

-Leg Swings

-Hamstring Stretch

New movement of the month, 1 Mile Time Trial!

The weather is getting warmer now so we can’t wait to start getting outside more, what a better way to do that than get a faster mile time!?

Strength/Skill: Run

1 mile Run Time Trail

Metcon: CrossFit Games Open 11.1 / 14.1 

Complete as many rounds as possible in 10 mins of:

30 Double Unders

15 Power Snatches, 75/55 lbs