Metcon
Team WOD - 2 person teams will split up the work however you want. You cannot move to the next movement until all work is done for the current movement. Only one person may work at a time.
For Time:
100 x Double Under
25 x Deadlift (255/185)
25 x Toes 2 Bar
25 x Box Jump (30/24)
25 x Pull Ups
25 x Burpees
25 x Power Snatch (135/95)
50 x Double Under
25 x Power Snatch (135/95)
25 x Burpees
25 x Pull Ups
25 x Box Jump (30/24)
25 x Toes 2 Bar
25 x Deadlift (255/185)
100 x Double Under
Warmup starts at 11:30
Friday, January 31, 2014
Wednesday, January 29, 2014
Thursday Jan 30, 2014
Oly
1) 12 min. to establish a 2-position Clean + 1 Jerk
(floor, hang + one Jerk)
2) 5:00 EMOM
2 Position Clean + 1 Jerk @ 85% from #1
1) 12 min. to establish a 2-position Clean + 1 Jerk
(floor, hang + one Jerk)
2) 5:00 EMOM
2 Position Clean + 1 Jerk @ 85% from #1
Wednesday Jan 29, 2014
Rest and Mobility.
Get in the gym and do some mob work and work those sticky corners.
Run 1600m
Get in the gym and do some mob work and work those sticky corners.
Run 1600m
3 rounds
10 KBS @ 50%
10 SUPs
10 pushups
10 air squats
50 double unders
Monday, January 27, 2014
Tuesday Jan 28, 2014
Oly
1) 12 minutes to establish a 2-Position Snatch (high, mid hang)
2) 5:00 EMOM
1 2-Position Snatch @90% of max from #1
3) (Optional) Snatch balance: 3x3
- heaviest possible - begin with weight from #2 above
Strength/Skill
1) 3x20 (steps) front rack walking lunges - heaviest possible
Metcon
“Karen”
150 Wall Balls 20/14# for time
* sub 20# DB thrusters
1) 12 minutes to establish a 2-Position Snatch (high, mid hang)
2) 5:00 EMOM
1 2-Position Snatch @90% of max from #1
3) (Optional) Snatch balance: 3x3
- heaviest possible - begin with weight from #2 above
Strength/Skill
1) 3x20 (steps) front rack walking lunges - heaviest possible
Metcon
“Karen”
150 Wall Balls 20/14# for time
* sub 20# DB thrusters
Sunday, January 26, 2014
Monday Jan 27, 2014
Don't forget to bring your chalk today.
Strength/Skill
1a) 12 min. to work up to a 5RM Front Squat
(clean from the floor, then move to rack for heavier weights)
1b) Muscle-Ups: 3x5
(Note: if you cannot complete all MU reps then complete with 3 C2B pullups and 3 dips per rep)
2) 3 rounds:
8 Incline DB Bench Press - heaviest possible
8 DB pullovers - heaviest possible
Metcon
15-12-9
Pull Ups
OHS 95#
Hill Run 200m (set treadmill at 10% incline)
optional
15-12-9
Push Press 95#
Push Ups
Strength/Skill
1a) 12 min. to work up to a 5RM Front Squat
(clean from the floor, then move to rack for heavier weights)
1b) Muscle-Ups: 3x5
(Note: if you cannot complete all MU reps then complete with 3 C2B pullups and 3 dips per rep)
2) 3 rounds:
8 Incline DB Bench Press - heaviest possible
8 DB pullovers - heaviest possible
Metcon
15-12-9
Pull Ups
OHS 95#
Hill Run 200m (set treadmill at 10% incline)
optional
15-12-9
Push Press 95#
Push Ups
Thursday, January 23, 2014
Friday Jan 24, 2014
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
In typical Crossfit "Hero WOD" fashion, we honor the men and women who were injured or lost their lives serving their country. Here is a little background for this group of men.
"On Nov. 5 2009 at 1:34 p.m., there was an attack on soldiers and civilians at Fort Hood, TX. 12 soldiers and one civilian were killed and 43 others wounded. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit."
We honor those brave men and women with this WOD.
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
In typical Crossfit "Hero WOD" fashion, we honor the men and women who were injured or lost their lives serving their country. Here is a little background for this group of men.
"On Nov. 5 2009 at 1:34 p.m., there was an attack on soldiers and civilians at Fort Hood, TX. 12 soldiers and one civilian were killed and 43 others wounded. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit."
We honor those brave men and women with this WOD.
Wednesday, January 22, 2014
Thursday Jan 23, 2014
Oly
Clean and Jerk: 7x1 @ 70%
Conditioning
10min. EMOM:
15 Wall Balls 20/14#
rest 3:00
100 double unders (attempts count - no subbing)
Wall Balls - Tips, Strategy
Clean and Jerk: 7x1 @ 70%
Conditioning
10min. EMOM:
15 Wall Balls 20/14#
rest 3:00
100 double unders (attempts count - no subbing)
Wall Balls - Tips, Strategy
Tuesday, January 21, 2014
Wednesday Jan 22, 2014
Warmup/Active Recovery
mobility - thoracic, ankles, hips and shoulders
2 rounds
200m run or 25 double unders
10 cable rows with back extension @ 50% or SDHPs
10 thrusters - bar weight, then 75#
10 decline situps
10 KBS
Strength
none today
Conditioning
Helen
3 rounds for time:
400m run
21 KBS 1.5 pood (53#)
12 pull-ups
mobility - thoracic, ankles, hips and shoulders
2 rounds
200m run or 25 double unders
10 cable rows with back extension @ 50% or SDHPs
10 thrusters - bar weight, then 75#
10 decline situps
10 KBS
Strength
none today
Conditioning
Helen
3 rounds for time:
400m run
21 KBS 1.5 pood (53#)
12 pull-ups
Monday, January 20, 2014
Tuesday Jan 21, 2014
Oly
1) Snatch: 7x1 @ 70% (work technique)
2) Snatch balance: 3x3 @ 75% - begin with weight from #1 above
Conditioning
Nancy
5 Rounds for time:
400m run
15 Overhead Squats 95/65#
1) Snatch: 7x1 @ 70% (work technique)
2) Snatch balance: 3x3 @ 75% - begin with weight from #1 above
Conditioning
Nancy
5 Rounds for time:
400m run
15 Overhead Squats 95/65#
Strength/Skill
1) 3x20 (steps) front rack walking lunges @ 70%
1) 3x20 (steps) front rack walking lunges @ 70%
Sunday, January 19, 2014
Monday Jan 20, 2014
This week will be a de-load week before beginning the last 4 week loading phase then ending with a final de-load the week the Open begins.
Strength/Skill
1a) Front Squat: 3x10 @ 70% (do not go above this load)
(clean from the floor for lighter weight, otherwise use rack for heavier weights)
1b) Muscle-Ups: 3x5
(Note: if you cannot complete all MU reps then complete with 3 C2B pullups and 3 dips per rep)
2) (Optional) 3x10 Incline DB Bench Press @ 70%
Conditioning
Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Open WOD 13.2
Strength/Skill
1a) Front Squat: 3x10 @ 70% (do not go above this load)
(clean from the floor for lighter weight, otherwise use rack for heavier weights)
1b) Muscle-Ups: 3x5
(Note: if you cannot complete all MU reps then complete with 3 C2B pullups and 3 dips per rep)
2) (Optional) 3x10 Incline DB Bench Press @ 70%
Conditioning
Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Open WOD 13.2
Thursday, January 16, 2014
Friday WOD 140117
Oly
1) 15 min. to establish a 2RM Power Snatch
Strength/Skill
1) Front Squat: 5-5-3-3-1
(these are working sets)
Conditioning
For Time:
400m run
15 Power Snatches 75#
400m run
9 Power Snatches 95#
400m run
5 Power Snatches 115#
400m run
3 Power Snatches 135#
400m run
1 Power Snatch 155#
2014 Open Registration is Live
The 2014 Crossfit Games Open Competition is now "live" and open for registration...
Sign up here...
Register Here
Sign up here...
Register Here
Wednesday, January 15, 2014
Thursday WOD 140116
Strength/Skill
1) 5X3 Snatch Balance @85% of 1RM
(hold for 2secs at bottom) - rest 90 sec.
Conditioning
7 rounds of:
200m run
14 Wall Balls 20/14#
Rest 1:1
All WB are meant to be UB.
1) 5X3 Snatch Balance @85% of 1RM
(hold for 2secs at bottom) - rest 90 sec.
Conditioning
7 rounds of:
200m run
14 Wall Balls 20/14#
Rest 1:1
All WB are meant to be UB.
Tuesday, January 14, 2014
Wednesday WOD 140115
Oly
1) 15 min. to establish a 3-position Clean + 1 Jerk
(high, mid, low UB, then one Jerk)
2) EMOM for 5:00:
3-Position Cleans + 1 Jerk @ 85% of max from #1.
Conditioning
For Time:
1 pull-up
9 Thrusters 135/115
3 pull-ups
6 Thrusters 135/115
6 pull-ups
3 Thrusters 135/115
9 pull-ups
1 Thruster 135/115
3-Position Clean
1) 15 min. to establish a 3-position Clean + 1 Jerk
(high, mid, low UB, then one Jerk)
2) EMOM for 5:00:
3-Position Cleans + 1 Jerk @ 85% of max from #1.
Conditioning
For Time:
1 pull-up
9 Thrusters 135/115
3 pull-ups
6 Thrusters 135/115
6 pull-ups
3 Thrusters 135/115
9 pull-ups
1 Thruster 135/115
3-Position Clean
Monday, January 13, 2014
Tuesday WOD 140114
Strength/Skill
1a) 5X8 Bench Press - bodyweight or heaviest possible, rest 90 sec.
1b) Back Squat: 1-1-1-1-1
heavy singles - work up to load first - rest 90secs
2a) 3x8 Incline DB Bench Press - heaviest possible
2b) 3x8 DB rows - heaviest possible
Conditioning
For time (rest is mandatory and should be exact):
buy in: 50 burpees
50 double unders
21 KBS 53#
Rest 2:1
50 double unders
15 KBS 53#
Rest 2:1
50 double unders
9 KBS 53#
1a) 5X8 Bench Press - bodyweight or heaviest possible, rest 90 sec.
1b) Back Squat: 1-1-1-1-1
heavy singles - work up to load first - rest 90secs
2a) 3x8 Incline DB Bench Press - heaviest possible
2b) 3x8 DB rows - heaviest possible
Conditioning
For time (rest is mandatory and should be exact):
buy in: 50 burpees
50 double unders
21 KBS 53#
Rest 2:1
50 double unders
15 KBS 53#
Rest 2:1
50 double unders
9 KBS 53#
Sunday, January 12, 2014
Monday WOD 140113
Beginning this week I will stop posting a suggested "Warmup". Mobility and warm-ups are highly athlete dependent. You know your body and it's needs better that anyone else. Please be sure before attempting any workout to identify what you need to "stretch" and "warm" up before beginning the workout.
Oly
1) 15 minutes to establish a 3-Position Snatch
(high, mid, and low hang)
2) EMOM for 5:00
1 3-Position Snatch @85% of max from #1
** those of us still working on learning the Snatch, spend this time to work on snatch mobility and technique.
Strength/Skill
1a) 3x10 Muscle-Ups - rest 60secs
(Note: if you cannot complete all reps then complete with 3 C2B pullups and 3 dips per rep)
1b) 3x20 (steps) front rack walking lunges - heaviest possible
Conditioning
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
For movement standards and description see:
http://games.crossfit.com/workouts/the-open/2012#tabs-3
Oly
1) 15 minutes to establish a 3-Position Snatch
(high, mid, and low hang)
2) EMOM for 5:00
1 3-Position Snatch @85% of max from #1
** those of us still working on learning the Snatch, spend this time to work on snatch mobility and technique.
Strength/Skill
1a) 3x10 Muscle-Ups - rest 60secs
(Note: if you cannot complete all reps then complete with 3 C2B pullups and 3 dips per rep)
1b) 3x20 (steps) front rack walking lunges - heaviest possible
Conditioning
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
For movement standards and description see:
http://games.crossfit.com/workouts/the-open/2012#tabs-3
Thursday, January 9, 2014
Friday WOD 140110
Warmup
mobility - ankles, hips and shoulders
400m run or 50 double unders
2 rounds
10 pushups
10 barbell thrusters 95#
Strength/Skill
1a) 4X3 Snatch Balance @85% of 1RM snatch
(hold for 2secs at bottom) - rest 90 sec.
1b) 4X5 weighted strict C2B pull-ups – heaviest possible, rest 90 sec.
Conditioning
For time:
3 rounds
25 OHS 95/75# **
10 box jumps 28"
10 burpees
cash out - run 7 flights of stairs
Notes:
1. Every time the bar is dropped, do 5 burpees. **
2. Use 45# bumper plate on 24" box
Snatch Balance
Tight Ankles Limiting your Bottom Position?
mobility - ankles, hips and shoulders
400m run or 50 double unders
2 rounds
10 pushups
10 barbell thrusters 95#
Strength/Skill
1a) 4X3 Snatch Balance @85% of 1RM snatch
(hold for 2secs at bottom) - rest 90 sec.
1b) 4X5 weighted strict C2B pull-ups – heaviest possible, rest 90 sec.
Conditioning
For time:
3 rounds
25 OHS 95/75# **
10 box jumps 28"
10 burpees
cash out - run 7 flights of stairs
Notes:
1. Every time the bar is dropped, do 5 burpees. **
2. Use 45# bumper plate on 24" box
Snatch Balance
Tight Ankles Limiting your Bottom Position?
Wednesday, January 8, 2014
Thursday WOD 140109
Warmup
mobility - open up hips and shoulders
50 double unders
2 rounds
10 barbell thrusters 75#
10 pullups
Oly
1) 8:00 to work to a 3rm Power Clean & Push Jerk
(1 CL & 1 PJ for 3 reps, touch & go reps) – stay within the allotted time
2) 2XME Power Cleans & Push Jerks @ 85% of max from #1 – rest as needed
Note: AxB notation is A sets of B reps, so ME indicates perform the max number of reps
Strength/Skill
1a) Front Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% - rest 90 sec.
1b) 4X8 Bench Press - heaviest possible, rest 90 sec.
Conditioning
For time:
14 Power Snatches 95/75#
14 Box Jumps 30/24″
14 Power Snatches 95/75#
14 Box Jumps 30/24″
7 C2B
7 Power Snatches 125/105#
7 Box Jumps 30/24″
7 Power Snatches 125/105#
7 Box Jumps 30/24″
3 Muscle-Ups
Notes: use a 45# plate and 25# plate to get the 30# height on a 24# box.
mobility - open up hips and shoulders
50 double unders
2 rounds
10 barbell thrusters 75#
10 pullups
Oly
1) 8:00 to work to a 3rm Power Clean & Push Jerk
(1 CL & 1 PJ for 3 reps, touch & go reps) – stay within the allotted time
2) 2XME Power Cleans & Push Jerks @ 85% of max from #1 – rest as needed
Note: AxB notation is A sets of B reps, so ME indicates perform the max number of reps
Strength/Skill
1a) Front Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% - rest 90 sec.
1b) 4X8 Bench Press - heaviest possible, rest 90 sec.
Conditioning
For time:
14 Power Snatches 95/75#
14 Box Jumps 30/24″
14 Power Snatches 95/75#
14 Box Jumps 30/24″
7 C2B
7 Power Snatches 125/105#
7 Box Jumps 30/24″
7 Power Snatches 125/105#
7 Box Jumps 30/24″
3 Muscle-Ups
Notes: use a 45# plate and 25# plate to get the 30# height on a 24# box.
Tuesday, January 7, 2014
Wednesday WOD 140108
Okay first of all you gotta see this video... grace in motion...
Warmup
mobility - open up hips and shoulders
400m run
2 rounds
10 KBS
10 pushups
10 DB thrusters
Oly
1) 8:00 to work to a 3rm Power Snatch
(touch & go reps – stay within the allotted time)
2) 1XME T&G Power Snatches @ 85% of max from #1
– rest as needed
Strength/Skill (optional today)
1a) 3X(2 Strict Press + 5 Push Press) – heaviest possible, rest 90 sec.
1b) 3X8 Good Mornings – very heavy, rest 90 sec.
Conditioning
"Diane"
21-15-9 of:
Deadlifts 225/165#
HSPU
Notes: you may substitute a "pike" position push-up with feet up on a 24" box for HSPU
see for video
Warmup
mobility - open up hips and shoulders
400m run
2 rounds
10 KBS
10 pushups
10 DB thrusters
Oly
1) 8:00 to work to a 3rm Power Snatch
(touch & go reps – stay within the allotted time)
2) 1XME T&G Power Snatches @ 85% of max from #1
– rest as needed
Strength/Skill (optional today)
1a) 3X(2 Strict Press + 5 Push Press) – heaviest possible, rest 90 sec.
1b) 3X8 Good Mornings – very heavy, rest 90 sec.
Conditioning
"Diane"
21-15-9 of:
Deadlifts 225/165#
HSPU
Notes: you may substitute a "pike" position push-up with feet up on a 24" box for HSPU
see for video
Monday, January 6, 2014
Tuesday WOD 140107
The Open dates and registration have been announced.
http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
Warmup
mobility
400m run
Oly
1) 10 min. to establish a 2RM Mid-Hang Clean + 1 Jerk
(both Cleans UB, then one Jerk)
2) EMOM for 5:00:
2 Mid-Hang Cleans + 1 Jerk @ 85% of max from #1.
Strength/Skill
1a) 4XME UB bar Muscle-Ups – rest 90 sec.
1b) Back Squat: 1X8@80%, 2X5@85%, 1X3@90% - rest 90 sec.
Note: substitution for 1 muscle-up is 3 pullups + 3 dips
Conditioning
For time (rest is mandatory and should be exact):
30 UB Wall Balls 20/14#
Rest 2:1
20 UB Wall Balls 20/14#
Rest 2:1
50 Burpees
No rest
20 UB Wall Balls 20/14#
Rest 2:1
30 UB Wall Balls 20/14#
Notes:
1. substitute 50# (total weight) DB thruster for WB
2. a 2:1 rest:work ratio is written so if you take say 3mins. to complete a movement (work), you must rest 6mins.
http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
Warmup
mobility
400m run
Oly
1) 10 min. to establish a 2RM Mid-Hang Clean + 1 Jerk
(both Cleans UB, then one Jerk)
2) EMOM for 5:00:
2 Mid-Hang Cleans + 1 Jerk @ 85% of max from #1.
Strength/Skill
1a) 4XME UB bar Muscle-Ups – rest 90 sec.
1b) Back Squat: 1X8@80%, 2X5@85%, 1X3@90% - rest 90 sec.
Note: substitution for 1 muscle-up is 3 pullups + 3 dips
Conditioning
For time (rest is mandatory and should be exact):
30 UB Wall Balls 20/14#
Rest 2:1
20 UB Wall Balls 20/14#
Rest 2:1
50 Burpees
No rest
20 UB Wall Balls 20/14#
Rest 2:1
30 UB Wall Balls 20/14#
Notes:
1. substitute 50# (total weight) DB thruster for WB
2. a 2:1 rest:work ratio is written so if you take say 3mins. to complete a movement (work), you must rest 6mins.
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