by admin | Jan 11, 2022 | WOD
WEDNESDAY 12 JAN 2022
FRONT SQUAT
6 sets of 2:
Barbell Front Squats
Score – Heaviest Load
“THREE STRIKES”
AMRAP 12:
3 Dumbbell Front Squats (35/25)’s
3 Strict Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (35/25)’s
6 Strict Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (35/25)’s
9 Strict Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
[SWEAT] as written above
[TRAIN/COMP] (24″/20″) // (50/35’s)
Score = Rounds + Reps
Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5.
STIMULUS: “THREE STRIKES” is a Threshold workout.
STRATEGY: Athletes should try to hold onto unbroken Front Squats as long as possible. Athletes should try to maintain small quick sets on Pull Ups. Athletes should find a consistent pace on Box Jump Overs as their strategic passing movement.
SCALING: If needed, athletes can decrease their weight for Front Squats and use a band on Pull Ups.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be Rounds + Reps. Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5. Athletes should aim to get into the round of 15’s
MODIFICATIONS
DOUBLE DUMBBELL FRONT SQUATS -Decrease Load -Decrease Reps
-Single Dumbbell Goblet
-2x Bodyweight Squats
PULL UPS -Decrease Reps
-Jumping Pull Ups
-2x Ring Rows
-2x Single Dumbbell Bent Over Row
-2x Sit Ups
BOX JUMP OVERS -Decrease Reps
-Box Step Overs
-2x Jump Squats Over Dumbbell
AFTER CLASS
Deadlifts:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]
by admin | Jan 10, 2022 | WOD
TUESDAY 11 JAN 2022
“BOUNCER”
For Time:
100 Double Unders
2,000 Meter // 1.25miles on any Bike
300-ft. Single Dumbbell Overhead Walking Lunges (35/25)
2,000 Meter Bike
100 Double Unders
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN/COMP] 50/35
STIMULUS: “BOUNCER” is a Pacer workout.
STRATEGY: Athletes should complete Double Unders in under 2:00, 2,000 Meter Bike in under 5:00, and Lunges in under 6:00.
SCALING: Athletes should cap Double Unders at 2:00. Athletes should decrease the Bike distance to 1,600 Meters if it is difficult for them to maintain a 2:20/1,000m pace. Athletes should decrease weight on Overhead Lunges over holding in a racked position.
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes.
MODIFICATIONS
DOUBLE UNDERS -Decrease Reps -Cap at 2:00
-150 Single Unders
-100 High Single Unders
-2:00 on Any Machine
-400 Meter Run
-500 Meter Row
2,000 METER BIKE -Reduce Distances
-2,000m On Any Bike
-5:00 Cap
-1,000m Row
-800m Ski
-800m Run
-600m Air Run
300 FT. SINGLE DUMBBELL OVERHEAD WALKING LUNGES -Reduce Load -Reduce Distance
-100 Single Dumbbell Overhead Step Back Lunges
by admin | Jan 9, 2022 | WOD
MONDAY 10 JAN 2022
MARSTON
AMRAP 20:
1 Deadlift (225/155)
10 Toes to Bar
15 Bar-Facing Burpees
Score = Rounds + Reps
[SWEAT] as written above
[TRAIN] 315/225
[COMPETE] 405/285
STRUCTURE: Today’s workout is honoring Blake Marston, a fellow CrossFitter, on the 6 year anniversary of his passing [01/10/2015] Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
STIMULUS: “MARSTON” is a Heavy Grind.
STRATEGY: Athletes should be able to complete 1 round in 2:30. Athletes should be able to complete the Deadlift in under 0:20, Toes to Bar in under 0:40 and Bar Facing Burpees in under 1:30.
SCALING: Athletes should choose a Deadlift load that they can do for 3 unbroken when fresh.
SCORING: Athletes’ score will be Rounds + Reps. Wide range today but athletes should aim to complete 6-10 Rounds.
MODIFICATIONS
DEADLIFT -Reduce Load -Elevate/Reduce Range of Motion
-Double Dumbbell Deadlift
-Sumo Deadlift
TOES TO BAR -Reduce Reps
-Knees to Chest
-2x Sit Ups
BAR FACING BURPEES -Reduce Reps
-Lateral Burpees Over the Bar
-15 Burpees
-20/15 Calorie Machine
-300m Run
AFTER CLASS
10 Sets For Total Load:
1 Power Snatch
40 Strict Ring Dips for Time
by admin | Jan 7, 2022 | WOD
SATURDAY 08 JAN 2021
“ONLY FRANS”
For Time:
15-12-9:
Thrusters (65/45)
Pull Ups
[Rest 2 Minutes]
12-9-6:
Thrusters (75/55)
3-2-1 Rope Climbs
[Rest 2 Minutes]
9-6-3:
Thrusters (95/65)
Burpee Pull Ups
[SWEAT] as written above
[TRAIN] (95/65)(115/85)(135/95) // STRICT PULL UPS // BURPEE STRICT PULL UPS
[SWEAT] (95/65)(115/85)(135/95) // PULL UPS // BURPEE PULL UPS
“ONLY FRANS”
For Time:
15-12-9:
Thrusters (95/65)
Pull Ups
[Rest 2 Minutes]
12-9-6:
Thrusters (115/85)
3-2-1 Rope Climbs
[Rest 2 Minutes]
9-6-3:
Thrusters (135/95)
Burpee Pull Ups
STIMULUS: “ONLY FRANS” is a Threshold workout
STRATEGY: Athletes should be able to complete all rounds of Thruster in no more than 2 sets. Athletes should be able to complete Pull Ups in 1-3 sets, 1 Rope Climb should take under 0:30, and Burpee Pull Ups should be maintained at a steady pace.
SCALING: Athletes can decrease Thruster Load and modify Pull Up variations if needed.
SCORING: Athletes’ score will be the Time it takes them to complete the workout including rest time. Athletes should aim to complete the workout in 15-20 Minutes.
MODIFICATIONS
THRUSTERS -Reduce Reps -Reduce Loads
-Sub Dumbbells
-Front Squats
PULL-UPS -Reduce Reps
-Strict Pull-Ups
-Banded
-Alternating Double Dumbbell Plank Rows
ROPE CLIMBS -Reduce Reps -Reduce Height
-3 Strict Pull-Ups + 3 Knees To Chest = 1 Rope
-2 Double Dumbbell Devil Presses = 1 Rope
BURPEE PULL-UPS -Reduce Reps -Reduce Pull-Up Bar Height
-Burpees
AFTER CLASS
Back Squat:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM
by admin | Jan 6, 2022 | WOD
FRIDAY 07 JAN 2021
“PUSH TO START”
2-4-6-8-10:
Wall Walks
Deadlifts (185/135)
Double Unders (10x)
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN/COMP] (275/185)
“PUSH TO START”
2-4-6-8-10:
Wall Walks
Deadlifts (275/185)
Double Unders (10x)
STIMULUS: “PUSH TO START” is a Threshold workout
STRATEGY: Athletes should complete 2 Wall Walks in under 1:00, 2 Deadlifts in under 0:30, and 20 Double Unders in under 0:30.
SCALING: If needed, athletes can modify Wall Walks to shoulder taps or burpees. Athletes should choose a moderate Deadlift weight that they can maintain quick singles throughout the workout. Athletes should cap Double Unders at 0:30, 0:45, 1:00, 1:30, and 2:00
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to complete the workout in 10-15 Minutes.
MODIFICATIONS
WALL WALKS -Reduce Reps
-Only Move The Feet (Not Hands)
-2 Wall Walks = 25ft Handstand Walk
-2 Wall Walks = 4 Double Dumbbell Strict Presses
DEADLIFTS -Reduce Reps -Reduce Load
-Sub Dumbbells
DOUBLE UNDERS -Reduce Reps
-30s Time Cap Per 20 Double Unders
-Line Hops (Same Number)
-30-60-90-120-150 Single Unders
AFTER CLASS
Deadlifts:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM
by admin | Jan 6, 2022 | WOD
THURSDAY 06 JAN 2021
“HEAT WAVE” [ALL TRACKS]
TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
500m Bike Erg // 250m Row // 200m Ski // 200m Run // 150m Air Run // 15 Burpees
1,000m Bike Erg // 500m Row // 400m Ski // 400m Run // 300m Air Run // 30 Burpees
1,500m Bike Erg // 1000m Row // 600m Ski // 600m Run // 450m Air Run // 45 Burpees
DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups
FLOW:
P1: “Cardio” P2: 10 AbMat Sit Ups
P2: “Cardio” P1: 10 AbMat Sit Ups
P1: “Cardio” P2: 20 AbMat Sit Ups
P2: “Cardio” P1: 20 AbMat Sit Ups
P1: “Cardio” P2: 30 AbMat Sit Ups
P2: “Cardio” P1: 30 AbMat Sit Ups
P1: “Cardio” P2: 10 AbMat Sit Ups
P2: “Cardio” P1: 10 AbMat Sit Ups
. . .
The workout will end with P2 completing 1,500 Meter Bike // Etc
Score = Time it takes to complete the workout
STIMULUS: “HEAT WAVE” is a Sprint Interval workout.
STRATEGY: Athletes should sprint when they are on the Bike and recover during AbMat Sit Ups/Rest Periods.
SCALING: Athletes should scale the Bike // “Cardio distances if you cannot maintain a pace under 2:30.
SCORING: Athletes’ score will be the Time it takes their team to complete the workout.
Teams should aim to finish in 30-40 Minutes.
MODIFICATIONS
ABMAT SIT UPS
-2x Flutter Kicks
-2x High Plank Shoulder Taps
-1x Knee to Chest
-1x Lying Knee Tucks
AFTER CLASS
Accumulate 5min in the Plank or Extended Plank
by admin | Jan 6, 2022 | WOD
WEDNESDAY 05 JAN 2021
“THE OTHER TOTAL” [ALL TRACKS]
For Max Load:
Power Clean
Bench Press
Overhead Squat
Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)
STIMULUS: “THE OTHER TOTAL” is a Benchmark workout.
STRATEGY: Athletes should gradually build to a 1 Rep Max. Athletes should make sure to prioritize quality of movement and mechanics; choosing weights that they can maintain good technique.
SCALING: Athletes can build to a heavy 3 or 5 rep max.
SCORING: Athletes’ score will be the Sum Total Load of their heaviest Power Clean, Bench Press and Overhead Squat.
MODIFICATIONS
POWER CLEAN
-5RM
-3RM
-Double Dumbbell Power Clean
BENCH PRESS
-5RM
-3RM
-Double Dumbbell Bench Press
OVERHEAD SQUAT
-5RM
-3RM
-Barbell Front Squat
-Double Dumbbell Front Squat
AFTER CLASS
3 Sets:
1500 Meters at Moderate Pace
2 Minutes Rest
400 Meters at Fast Pace
100 Meters at Easy Pace
Rest 2 Minutes Between Sets
Duration: ~30-40 Minutes
Distance: 6,000 Meters
by admin | Jan 6, 2022 | WOD
TUESDAY 04 JAN 2021
STRICT PRESS (Deload Week)
10 minutes to execute the following lifts with percentages:
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
INTENTION: With this being a deload week we will be lowering the volume of our lifts this week.
“OPENING UP”
AMRAP 15:
10 Wall Balls (14/10)
15 Burpee Box Jump Overs (24″/20″)
20 Wall Balls (14/10)
15 Burpee Box Jump Overs (24″/20″)
30 Wall Balls (14/10)
15 Burpee Box Jump Overs (24″/20″)
…
Add 10 Wall Balls Per Round
Score = Rounds + Reps
Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.
[SWEAT] as written
[TRAIN/COMP] Wall Balls (20/14)
STIMULUS: “OPENING UP” is a Threshold workout.
STRATEGY: Athletes should hold on to big sets of Wall Balls and pace the Burpee Box Jump Overs.
SCALING: If needed, athletes can decrease the Wall Ball Load and Step Up or Over.
SCORING: Athletes’ score will be completed Rounds + Reps. Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.
MODIFICATIONS
WALL BALLS -Reduce Reps -Reduce Load -Reduce ROM
-Squat Jumps
-Single Dumbbell Squat
BURPEE BOX JUMP OVERS -Reduce Reps
-Step Over
-20 Burpee Box Jumps
-Burpee to Target
AFTER CLASS
For Time:
400 Meter Sandbag Run
50 GHD Sit-ups
400 Meter Sandbag Run
35 GHD Sit-ups
400 Meter Sandbag Run
20 GHD Sit-ups
by admin | Jan 6, 2022 | WOD
MONDAY 03 JAN 2021
“WHAT THE HELEN”
For Time:
1,200 Meter Row
63 Kettlebell Swings (35/25)
36 Kipping Pull Ups
Time Cap = 15 Minutes
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN] (53/35) // Strict Pull-Ups
[COMP] (53/35) // Chest to Bar
“WHAT THE HELEN”
For Time:
1,200 Meter Row
63 Kettlebell Swings (53/35)
36 Chest to Bar Pull Ups
Score = Time it takes to complete the workout
[Time Cap = 15 Minutes]
STIMULUS: “WHAT THE HELEN” is a Threshold workout.
STRATEGY: Athletes should complete the Row in under 6:00. Athletes should complete the Kettlebell Swings and Pull Ups in under 4:30.
SCALING: Athletes should scale the Row distance if holding under a 2:30 pace is challenging. Athletes should choose a Kettlebell weight they can complete 15 Swings unbroken when fresh. Athletes should choose a Pull Up variation that allows them to maintain sets of 3 during the workout.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish the workout in 10-15 Minutes. We will cap athletes at 15 Minutes.
MODIFICATIONS
1200 METER ROW -Reduce Distance
-1,000m Ski
-1,000m Run
-2,500m Bike
-750m Air Run
KETTLEBELL SWINGS -Reduce Reps -Reduce Load
-Russian Swings
-Single Dumbbell Swings
-Deadlift
PULL UPS -Reduce Reps
-Jumping Pull Ups
-1.5x Ring Rows
-2x Sit Ups
AFTER CLASS
5 Sets For Time:
15 Unbroken Power Snatches
by admin | Dec 30, 2021 | WOD
FRIDAY 31 DEC 2021
“IM FEELING 22″ [SWEAT]
AMRAP 22:
22 Box Jump Overs (24″/20”)
22 Wall Balls (14/10)
22 Hand Release Push Ups
22 Single Dumbbell Hang Clean & Jerks (35/25)
Score = Rounds + Reps
[SWEAT] as written above
[TRAIN/COMP] WB (20/14) // Handstand Push-ups // (50/35)
“IM FEELING 22″ [ TRAIN/COMP]
AMRAP 22:
22 Box Jump Overs (24″/20”)
22 Wall Balls (20/14)
22 Handstand Push-ups
22 Single Dumbbell Hang Clean & Jerks (50/35)
Score = Rounds + Reps
STIMULUS: “I’M FEELING 22” is a Pacer workout.
STRATEGY: Athletes should be able to complete 22 Box Jump Overs in under 1:00, 22 Wall Balls in under 1:00, 22 Hand Release Push Ups in under 1:00 and 22 Single Dumbbell Hang Clean & Jerks in under 1:00.
SCALING: Athletes should choose a Wall Ball load that allows them to complete reps in 1-3 sets. Athletes should be able to maintain sets of 3 reps on Handstand Push Ups and Hand Release Push Ups. Athletes should choose a Dumbbell load that allows them to complete Hang Clean & Jerks with 1-2 quick breaks maximum.
SCORING: Athletes’ score will be Rounds + Reps completed in 22 Minutes. Athletes should aim for 5 Rounds.
MODIFICATIONS
BOX JUMP OVERS -Reduce Reps
-Box Step Overs
-2x Step Back Lunges
-Jumping Lunges
WALL BALLS -Reduce Reps -Reduce Load
-Jump Squats
-Burpees
-Goblet Squats
-Push Press
-Double Dumbbell Thrusters
HANDSTAND PUSH UPS -Reduce Reps -Reduce ROM
-Hand Release Push Ups
-Push Ups
-Elevated Push Ups
-Double Dumbbell Floor Press or Push Press
-High Plank Shoulder Taps
SINGLE DUMBBELL HANG CLEAN & JERK -Reduce Reps -Reduce Load
-Kettlebell Swings
AFTER CLASS
Clean & Jerk:
3 Reps @ 40% 1RM
3 Reps @ 50% 1RM
3 Reps @ 60% 1RM
3 Reps @ 75% 1RM
3 Reps @ 75% 1RM
2 Reps @ 80% 1RM
1 Rep @ 85% 1RM
1 Rep @ 88% 1RM
Build to Heavy Single (2 Misses Allowed)
