Wednesday

A. Every 2 minutes for 8 rounds:

Sumo Deadlift (goal is build to new 1 RM) 

3-2-1-1-1-1-1-1

B. 21-15-9

    Shoulder to OH (135/95)

    Chest to Bar Pullups

 

Outstanding Wall Walks list

Mike K

Twade

Huber x 3

Kathy

Erica

Miguel 

Tuesday

A. Every 2.5 minutes for 5 Rounds:

   6 Tough Strict HSPU's + 30s L-Sit from Hang

B. Every 3 minutes for 5 Rounds:

12 Back Squats (95/65)

12 KB Swings (53/35)

12 Burpees

*at the start of each round, the athlete may have the bar already on their back when the timer beeps for "go"

**scale so that each round takes 2 minutes or less

 

Monday

A. Every 2 minutes for 6 rounds:

    Hang Clean + Clean

B. 3 Rounds:

     10 Cleans (135/95)

    20 Toes to Bar

    60 DU's

 

Endurance

800m Run

Rest 2 minutes

800m Run with Med Ball (30/20)

Rest 2 minutes

800m Run 

Rest 2 minutes 

800m Run w/ Med Ball (30/30)

Saturday

 

A. Snatch Position Work

B. Snatch

    6x2 @85%

C. Clean + Split Jerk

   5x2 @85%

D. Push Press

     5x3

10am 

5 Rounds:

400m Run

25 Pushups

15 V-ups

10 Strict Pullups 

A quick update on how Tia's Online Qualifier is going:

On Thursday night, four workouts were announced that must be completed by Tia by Monday night. Last night, she did:

21-15-9

Shoulder to OH #95

Chest to Bar Pullups

She was able to complete this workout in 8:09. Despite a medium-ish weight on the push jerks, she handled it very efficiently. 

Today, she did the WOD that was programmed for the gym. We knew the movements would be a challenge for her (225b deadlifts and 3" deficit HSPU's). The workout was also for time, so it was either finish it, or not get a score. Tia did both sets on deadlifts 4-3-3 and handled the weight nicely. She did 40 single rep HSPU's, patiently waiting between each rep and taking instruction from Josh. After 40 minutes of amazing work, she was done. Truly one of the more inspiring performances CFR has ever seen!

 

Thursday

A. Every 90s for 7 rounds:

    Push Jerk

    3-3-2-2-1-1-1

B. 10 minute AMRAP:

    12 Toes to Bar

     6 Burpees over the Bar

     4 Shoulder to OH (155/105)

    

Tuesday

A. Every 2 minutes for 6 Rounds:

    Sumo Deadlift X 3

60, 70, 75, 75, 80, 85% (of your traditional deadlift)

B. 40 Strict HSPU's for time

    At the 8 minute mark:

   40 Strict Press for time (35/25)

Saturday

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

 

A. Snatch Position Work

B. Snatch

    6x2 @80%

C. Clean + Split Jerk

   5x2 @80%

D. Press

     5x5

 

Wes

Buy In: 800m Run w/ a 25lb Plate

14 Rounds:

5 Strict Pullups

4 Burpee Box Jumps (24/20)

3 Cleans (185/125)

Buy Out: 800m Run w/ a 25b Plate 

 

 

CrossFit Open Workout 11.5

20 Minute AMRAP:

5 Power Cleans (145/100)

10 Toes to Bar

15 Wall Balls (20/14)

 

Coach Doyle does 11.5:

https://vimeo.com/22815538

Thursday

Lots of CrossFitters in this photo. Only one of them doing some work

Lots of CrossFitters in this photo. Only one of them doing some work

A. EMOM 14:

    1. 1 Power Snatch 

    2. 30s HS Hold

 

B. 3 Rounds:

    20 Box Jumps (24/20)

    15 Chest to Bar Pullups

    10 Strict HSPU 

 

REMINDER: The gymnastics class will not take place on this Easter Sunday 

 

Wednesday

 

 

A. Every 2 minutes for 5 Rounds:

    Sumo Deadlift X 5 

50, 60, 70, 75, 75% (of your traditional deadlift)

B. 7 minute AMRAP:

   40 Cal Row

   15 Deadlifts (245/165)

Rest 3 minutes

  7 minute AMRAP:

  40 Burpees over the Bar

   15 Deadlifts (245/165)

Tuesday

A. Every 2 minutes for 6 minutes

Push Press x3

Build to 3RM

B. 5 Rounds:

    50 DU's

  9 Front Squats (115/75)

 12 Push Press (115/75)

    

Wall Walks List

Twade

Erica 

Kathy 

Huber x3

Vince W

Monday

A. Every 2 minutes for 5 rounds:

Back Squat

4x60, 3x70, 2x80, 4x70, 3x80, 2x90

B. For Time:

    27 Russian KB Swings (70/53)

    27 Toes to Bar

At the 5 minute mark begin:

 For Time:

 27  Russian KB Swings (70/53)

 27 Burpees 

Compare times to  Monday 4/3

 

Endurance

8 Rounds:

200m Run

30 DU's

10 Pushups 

Homework

Session 1

4x

20s Ring Hold

8 Leg Lifts on Stall Bar

Session 2

4x

8 Strict Chin Ups

8 Strict Dips (ring or box)

Session 3

3x

30s L-Sit

20 Arch Ups

Session 4

4x

8 Supine Rows (racked barbell)

10 Strict HSPU

Saturday

A. Snatch Position Work

B. Power Snatch + OH Squat

    5x2 @75%

C. Power Clean + Split Jerk

   5x2 @75%

D. RDL

     4x6

 

10am WOD

3 Rounds:

100 DU's

24 V-Ups

8 Wall Walks 

 

Friday

"Jag 28"

800m Run

    28 KB Swings (70/44)

    28 Strict Pullups

    28 Double KB Power Clean + Jerk (70/44)*

    28 Strict Pullups

 800m Run

*both arms move simultaneously. RX for women would be 44 per arm. Each rep starts from the floor

30 Minute CAP

Repeat from Aug 19th, 2016