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Push Press & 6-Speed

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Skill: 15 Minutes

Work up to a 1RM Push Press

– Take care of your back! If you have to overextend to get the weight overhead it is too heavy!

– Use all 15 minutes to reach a heavy single

“6-Speed”

3 Rounds:

15 Sumo Deadlift High Pull 75/55

15 Push Press 75/55

15 Box Jumps 24/20

– 7 Min Time Cap

– Unbroken barbell, fast transitions

Back Squat 1 RM

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30 Minutes to establish a 1RM Back Squat
  • Take your time!
  • If you are 1 year into CrossFit or newer please do not go to failure. Work up to a challenging weight that you have never done before and call it good!
  • Great way to attack this 1RM:
Set 1: 8 x 40%
Set 2: 5 x 60%
Set 3: 3 x 70%
Set 4: 1 x 80%
Set 5: 1 x 90%
Set 6 1 x  92%
Set 7 1 x 97%
Set 8 1 x 102%
-Rest about 1-2 minutes between early sets, 3-4 minutes after heavy sets-

“Murph”

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For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Jolly Rancher

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POWER CLEAN + JERK

Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Power Cleans
Even Minutes – 3 Push Jerks

  • We will be climbing in loading every 2 minutes.
  • Based off current or estimated 1RM Clean and Jerk

Minutes 1-2 – 60% of 1RM Clean and Jerk

Minutes 3-4 – 65% of 1RM Clean and Jerk

Minutes 5-6 – 70% of 1RM Clean and Jerk

Minutes 7-8, 9-10, 11-12… continue to build. To the leaderboard below, enter the heaviest load completed for both the 3 power clean minute and 3 push jerk minute.

“JOLLY RANCHER”

1200 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
800 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
400 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)

 

L2 800m, 400m, 200m, 20/20

L1 400m, 400m, 200m, 20/20

MAD RIVER

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SQUAT 

Based off current/estimated Front Squat 1RM

Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 60% of 1RM Front Squat

Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 60% of 1RM Front Squat

Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 60% of 1RM Front Squat

Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 60% of 1RM Front Squat

Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 60% of 1RM Front Squat

“MAD RIVER”

1 Round for Time:
90/75 Calorie Row or 100/80 Calorie Bike

50 Power Snatches (75/55)
25 Barbell-Facing Burpees

L2 65/45 or decrease reps to 40/20

L1 55/35 or decrease reps to 40/20

P-P-D

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Push Press

Every 2min for 10min:

5 Sets of 3

  • Climb in weight each set. Start at a manageable load, roughly 20-30lbs lower than our weight last week.

P-P-D

8min AMRAP
10 Power Cleans
10 Push Jerks
50 Double-Unders

135/95 Rx

L2 115/75, 30 DU

L1 95/65, 10-15 DU or 5 attempts 15 singles

RECOVERY: ROW/BIKE/SKI

Bullet Proof Shoulders/Crossover Symmetry

Squats of Armor

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OVERHEAD SQUAT

Starting with an empty barbell:
15:00 to build to a Heavy Set of 3

BODY ARMOR

“Body Armor” are sets designed to add durability to the body. It’s purpose is to bulletproof the body, reducing the chance for injury by eliminating overcompensations and strengthening movement patterns, let technique take the priority here over loading.

On the Minute x 12 (3 Rounds):
A) 12 Double Kettlebell Front Rack Reverse Lunges
B) 12 Deficit Pushups (stack plates)
C) 12 Dumbbell Box Step-Ups
D) :40s Plank Hold (elbows)

  • Athletes choose loading on the KB’s and DB’s, with the intention being that each set is straight.
RECOVERY ROW

10:00 Recovery Row

Not for time or score. Let this be a casual pace to bring about a faster recovery to today’s training session.

Helen or Helen?

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“HELEN”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

  • 16min time cap.

L2 KB 44/26, jumping CTB

L1 KB 35/16, bar-rows/ring rows

 ~Rain Delay Option~

 HELEN ON A SHUTTLE

3 Rounds:
21 Kettlebell Swings (53/35)
12 Pull-Ups

25ft and back, 50ft and back, 100ft and back

  • 16min time cap.

L2 KB 44/26, jumping CTB

L1 KB 35/16, bar-rows/ring rows

SQUAT WAVES (DELOAD)

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Deload percentages this week. Let’s allow the body and Central Nervous System to heal and recover in order to continue the push next week. Complete these sets “On the 2:00”.

Wave #1

0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat

4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat

Wave #2

6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat

8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat

10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #3

12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat

14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat

16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

 

50/50

WOD#1 50 Handstand Push-Ups for time:

~Immediately Into:

WOD#2 50 Burpees for time:

  • 10min total time cap!

L2 40/40 (scaled HSPU)

L1 30/30 (scaled HSPU or regular push ups)

RECOVERY: ROW/BIKE/SKI

Crossover Symmetry/Bullet Proof Shoulders