Month: January 2018

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 2 )
*Use 90% of your 1 RM

WOD:
15-12-9-6-3
Deadlifts (225/155)
50-40-30-20-10
Pull Ups

Mobility:
Shoulders

Buy Out:
50 Candlestick Raises
10 GHD Sit Ups
10 GHD Back Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Push Jerk (3 x 3 x 3 x 3 x 3 )  *Start at 70% of your 1 RM

WOD:
9 Minute AMRAP
6 Push Jerk (95/65)
3 Dips

Mobility:
Shoulders

Buy Out:
5 Muscle Ups or Muscle Up Progressions (Bar or Rings)
10 GHD Sit Ups
10 GHD Back Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Sumo Deadlift (Death By SDL) *EMOTM for 15 minutes, start at 1 rep and increase one each minute
*RX: 275/185    *RX+: 315/205     *Score: Weight Used and Round Completed

WOD:
12 Minute Clock
Minute 1: ME Air Squats (max of 60)
Minute 2: Pull Ups (60 minus # of air squats completed in minute 1)
Minute 3: ME Air Squats (max of 60)
Minute 4: HRPUs (60 minus # of air squats completed in minute 3)
*Repeat for 3 Rounds (total of 12 minutes)
*Score is total reps completed. A perfect score is 360
*If you can’t compete the required pull ups or hrpus in the given minute, you just don’t count those reps in your total

Mobility:
Shoulders

Buy Out:
50 Double Unders
10 GHD Sit Ups
10 GHD Back Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Snatch (15 Minutes to Find Your 1 RM)

WOD:
Metcon (AMRAP – Reps)
3 Minute AMRAP
ME Snatches-Singles @ 90% of your 1 RM
Rest 1 Minute
3 Minute AMRAP
ME Snatches-Doubles @ 80% of your 1 RM
Rest 1 Minute
3 Minute AMRAP
ME Snatches-Triples @ 70% of your 1 RM

Mobility:
Shoulders

Buy Out:
Tabata HS Holds, then
10 GHD Sit Ups
10 GHD Back Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Hang Clean (3 x 3 x 3 ) *Start at 80% of your 1 RM.

WOD:
“Tiff” AMRAP On a 25-minute clock,
Run 1.5 miles

Then perform as many rounds as possible of:

11 chest-to-bar pull-ups

7 hang squat cleans, 155 lb.

7 push presses, 155 lb.

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-         explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in           2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special               Forces Group (Airborne).  Tiffner’s mother, Judith, said her son always wanted to serve.

*Tiff is the RX+ option for today.
*RX: 1 mile, pull ups, 115/75

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Turkish Get Up (10 Minutes to Work the Skill)

WOD:
30 Minute EMOTM
Odd: 2 TGU (90% of your 1 RM)
Even: 5 Slam Balls (30/20)
*Add 1 rep each round of slam balls–will end with 19 slam balls in the last round
*Score is the weight used in TGU
*Record the last round of slam balls completed

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

******* Happy 40th Birthday Coach Lisa! *******

Don’t forget to join us for the social at the box following the 1800 class!

Warm-up:
Coach’s Choice

Strength/Skill:
Review the movement standards and get ready to work!

WOD:
“Fabulous 40”  –  40 Minute Partner AMRAP
With only one partner working at a time, complete as many rounds as possible in 40  minutes
(first movement listed is RX, second movement is RX+):

40 HRPUs/HSPUs
40 Deadlifts (65/45) (95/65)
40 Pull Ups (60 Jump Pull Ups)/C2B
40 Power Cleans (65/45) (95/65)
40 Ab Mat Sit Ups/GHD Sit Ups
40 Power Snatch (65/45) (95/65)
40 Air Squats/Pistols
40 Floor Press (65/45) (95/65)
40 Single Unders/Double Unders
40 Thrusters (65/45) (95/65)

Mobility:
Athlete’s Choice

Buy Out:
40 Calorie Partner Row
Join us for the social tonight!

Warm-up:
Coach’s Choice

Strength/Skill:
Power Snatch (5 x 3 )   *Use 70% of your 1 RM

WOD:
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 2)  *Use 85% of your 1 RM for all sets.

WOD:
CrossFit Games Open 11.2  – 15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Mobility:
Hamstrings

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat (2 x 2 x 2 x 2 x 2 )  *Start at 75% of your 1 RM

WOD:
CrossFit Games Open 11.4 – 10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions