WOD

WOD: Bench Press, Inverted Row, Shoulder to Overhead, Box Jumps, Toes to Bar

WOD: Bench Press, Inverted Row, Shoulder to Overhead, Box Jumps, Toes to Bar

STRENGTH

1a) Slight Decline DB Bench Press: 5 x 10. Rest 30s.
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
– use the same weight or slightly heavier than last week
1b) Inverted Rows: 5 x 15. Rest 30s.
– same set-up as last week

CONDITIONING 

For time:
10-9-8-7-6-5-4-3-2-1
S20H (135, 95)
Box Jumps w. a step down (24, 20)
T2B
15:00 Time Cap

EXTRA CREDIT (AFTER CLASS)

Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
Then,
– Half-kneeling Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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WOD: Front Squat, Power Cleans

WOD: Front Squat, Power Cleans

STRENGTH 

1) Front Squat: 2RM in 10 sets. Rest 2:00
– Goal: 90-95% of current 1RM if known

2) Power Clean: 3 x 3, touch n go – building to work weight. Rest 60s.

CONDITIONING 

“Simple Man”
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
8:00 Cap

EXTRA CREDIT 

Banded Pull-through: 4 x 25. Rest 60s.
– sumo stance

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CrossFit Open 20.4

RX Men/Women For time: 30 box jumps, 24 in. 15 clean and jerks, 95/65 30 box jumps, 24 in. 15 clean and jerks, 135/85 30 box jumps, 24 in. 10 clean and jerks, 185/115 30 single-leg squats 10 clean and jerks, 225/145 30 single-leg squats 5 clean and jerks, 275/175 30...

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Tip Tuesday with Coach Justin: Toes to Bar

Tip Tuesday with Coach Justin: Toes to Bar

Do you find your core and hip flexors give out while doing high volume toes to bar or kipping knee raises? If so, here are a few tips that I found to really help. The kip - It’s easy to think that this starts with the legs, but it actually starts with the shoulders....

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WOD: CrossFit Open 20.3

WOD: CrossFit Open 20.3

RX
For time:
21 deadlifts, 225,135 lb.
21 handstand push-ups
15 deadlifts, 225,135 lb.
15 handstand push-ups
9 deadlifts, 225,135 lb.
9 handstand push-ups
21 deadlifts, 315,205 lb.
50-ft. handstand walk
15 deadlifts, 315,205 lb.
50-ft. handstand walk
9 deadlifts, 315,205 lb.
50-ft. handstand walk

Time cap: 9 min.

Scaled: 
For Time

21 deadlifts, 135,95 lb.
21 hand-release push-ups
15 deadlifts, 135,95 lb.
15 hand-release push-ups
9 deadlifts, 135,95 lb.
9 hand-release push-ups
21 deadlifts, 185,135 lb.
50-ft. bear crawl
15 deadlifts, 185,135 lb.
50-ft. bear crawl
9 deadlifts, 185,135 lb.
50-ft. bear crawl

Time cap: 9 min.

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WOD: Back Squat, Deadlifts, Burpees

WOD: Back Squat, Deadlifts, Burpees

STRENGTH

1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00
– Roughly 90% of 1RM.

2) Deadlift: Build to a Metcon Weight over the course of 3 sets.

CONDITIONING

For time:
21-15-9
Deadlift (225, 155)
Bar Facing Burpees
8:00 Time Cap

EXTRA CREDIT 

AFAP – 100 Banded Pull-throughs
Then,
3:00 of Parasympathetic Breathing

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WOD: Team WOD> Row, Clean & Jerk, Bike

WOD: Team WOD> Row, Clean & Jerk, Bike

CONDITIONING 

Teams of 3:
Max Reps + Calories of:
10:00 Row or Bike
5:00 Max Reps Clean + Jerks (135, 95)
10:00 Row or Bike
*One athlete works at a time – split as desired.

EXTRA CREDIT

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing

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WOD: Sumo Deadlift, Goblet Squat, Farmer Carry

WOD: Sumo Deadlift, Goblet Squat, Farmer Carry

STRENGTH 

1) Sumo Deadlift: 1RM in 10 sets. Rest 2:00
– Sets should look like 3-3-2-2-1-1-1-1..
– Goal: Beat 1RM by 5#s

2) Goblet Squat: Build to the heaviest load possible for 25 reps over the course of 4 sets. Rest 2:00
– sets should look something like: 10-5-5-25 – sets of 10 to “feel things out” and then 1 set of 25 reps.
– Goal = 1/2 BW in KB weight

CONDITIONING

AMRAP 10 With a partner:
50 Meter Farmer Carry (Heavy as F)
*One athlete completes a full set at a time.
*Score = total sets complete

EXTRA CREDIT

2:00 Global Foam Roll Hamstrings (60s each)
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing

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WOD: Helen

WOD: Helen

STRENGTH 

Metcon Warm-up:
3 Rounds increasing intensity each round:
3 Pull-ups (or scaling option)
6 KBS
100 Meter Run
Rest 60-90s.

CONDITIONING

“Helen”

3 RFT:
400 Meter Run
21 KBS (53, 35)
12 Pull-ups
18:00 Cap

EXTRA CREDIT

AMRAP 5:
12 Rollback Triceps Extensions
12 Symmetrical Stance 1-Arm Rows Each

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WOD: Rope Climbs, Deadlifts, Wallballs

WOD: Rope Climbs, Deadlifts, Wallballs

CONDITIONING 

AMRAP 20 w. a partner:
1 Rope Climb
10 Deadlifts (225, 155)
10 Wall Balls (20, 14)
*One athlete completes a full round at a time

EXTRA CREDIT 

AMRAP 10 “Recovery”
100 Meter easy jog
10 Calorie Row
10 Calorie Bike

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