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
Warm-up:
Coach’s Choice
Strength/Skill:
Power Clean (4 x 3 )
*Use 75 % of your 1 RM for all sets.
WOD:
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (5 x 1) *Use 90%-100% of your 1 RM for all sets.
WOD:
CrossFit Games Open 11.6 – Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Male: 100#
Female: 65#
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (10 x 10 )
*Working the bounce reflex
*Start at 45/35 and try to increase weight each set
*3 minute clock
WOD:
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6″ target
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
