Crossfit Sept. 12, 2014

In remembrance of the 9-11 attacks thirteen years ago, we will be doing  a Hero WOD today. I know its a day late, but I thought doing such a burly workout on a Friday before we all go enjoy our weekends would be fun. Try and keep in mind the hardships that our law enforcement officers, fire fighters, and troops go through every day to ensure our peace and safety. Keep them in mind when doing this workout and when the hardship begins to set in. Ignore any notion of taking it easy or quitting. Disown your fears. Take yourself to the edge of your physical capacity, then go beyond what you think you are capable of.  Lets keep it positive and work hard to show respect to these brave men and women.

WOD: “Badger”

3RFT:

30 Cleans (95/65#)

30 Burpees

800m Run

 

March 13th, 2014 – Performance & Fitness

PERFORMANCE & FITNESS

1 – Strength
Three sets of:
Deadlift x 6-8 reps
Dumbbell Bench Press x 6-8 reps
Double Unders x max reps unbroken, or Jump Rope Practice x 45-60 seconds

*** Rest up to 120s between rounds

2 – WOD
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Man-Makers x 3 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

*** You pick the weight for the Man Makers
*** Recommended – Men: 2×45# DB’s, Women: 2×30# DB’s

March 11th, 2014 – Performance & Fitness

PERFORMANCE & FITNESS

1. Met-Con
“Deck of Cards”
Your coach will be drawing cards one at a time. The workout is complete as soon as the whole deck is finished.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats

*** The number on the card represents the number of reps.
*** All face cards are 10 reps.
*** Aces are 20 reps.

March 7th, 2014 – Performance & Fitness

PERFORMANCE

1 – Open 14.2
Your goal for this workout is to complete the required work within a 3 minute window. Rest for the remainder of each interval.

*** Notice that the repetitions increase by 2 for each movement with each subsequent round.

From 0:00 – 3:00, complete 2 rounds of:
10 Overhead Squat, 95/65#
10 C2B

From 3:00 – 6:00, complete 2 rounds of:
12 Overhead Squat, 95/65#
12 C2B

From 9:00 – 12:00, complete 2 rounds of:
14 Overhead Squat, 95/65#
14 C2B

Continue following the same pattern until you are unable to complete the reps required within the 3 minute window.

Good luck.

FITNESS

1 – Strength
3 or 4 rounds of:
Dumbbell Man Makers x 5
Strict Pull Ups x SUBMAX
Partner Leg Tosses x 15-20

*** Pick a load that will be difficult for the Man Makers but will still allow you to use good technique
*** SUBMAX – do not go to failure. Leave a few reps in the tank.

2 – Met-Con
4:00 AMRAP
6 Front Squats, 95/65#
6 Burpees

Rest 120 seconds, then:

4:00 AMRAP
8 Front Squats, 95/65#
8 Burpees

Rest 120 seconds, then:

4:00 AMRAP
10 Front Squats, 95/65#
10 Burpees

*** Record total number of rounds + reps completed for each of the 3 AMRAP’s

March 6th, 2014 – Performance & Fitness

PROGRAM NOTE: If you are planning on doing Open 14.2, we will be having a special WOD at 7:00 pm TONIGHT to hit the workout together. The WOD will be released at 6:00 pm online, so come on by and watch the release. You can choose to do 14.1 at 7:00 pm Thursday night, all day Friday or 10:00 am Saturday. You can also choose to re-test at any point before Monday at 6:00 pm.

PERFORMANCE & FITNESS

1 – Met-Con
2-3 Rounds, not for time of:
1 Power Snatch, light load
2 OHS
3 C2B
4 Wall Balls, 20/14
5 Burpees
6 KBS, 70/53
12 Air Squats
24 Double Unders

2 – Skill
EMOM x 12:00
EVEN: 2 Power Snatch + 2 OHS
ODD: 5 TTB
*** Do not go to failure on either of these movements.
*** If you need to cut back the reps then please do so!

March 5th, 2014 – Performance & Fitness

PERFORMANCE

1. Metcon
3 RFT:
10 Power Cleans, 135/95
10 Push Jerks, 135/95

2. Thruster
work up to a 5RM – no racks.

3. Skills
EMOM x 7:00:
7 Box Jumps, 24/20″ + 7 TTB

FITNESS

1. Strength
Three sets of:
Romanian Deadlift (BB/DB/KB) x 6-8 reps
Push-Ups x 15-20 reps
Double Under Practice x 60 seconds

2. Met-Con
4 RFT:
7 Burpees
7 TTB
7 Box Jumps Overs, 24/20″
7 KBS, 53/35