Browsing category WOD

Gut Check

8 am Heart and Barbell Club A. 3×8 Sotts Press (from OHS)   B. Every 90” for 15’ Hi-Hang Snatch + Snatch Balance + Overhead Squat   C. Find a 3RM Front Squat   9 and 9:45 CrossFit “Gut Check” Teams of 2, switch as needed Part A 40 Ground

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The Chief

Muscle Up Progression, Week 6 of 6 A. 8 muscle rows B. 5 MU attempts with critique (no more than 5 attempts) – learn to spot C. 1×60” false grip hang   Got muscle ups? Do 5 rounds of 30 Double Unders + 1 unbroken set of MU (10’ cap)

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Ottoman Empire

Skill 5×3 Press   WOD “Ottoman Empire” Row or Ski 1,000m 4 Turkish Getups – rest 1’   800m 4 Turkish Getups 53/35# – rest 1’   600m 4 Turkish Getups – rest 1’   400m 4 Turkish Getups – rest 1’   200m 4 Turkish Getups   *Treat the run

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Helen

Benchmark re-test day!   Skunks Deadlift 10@50% 5@60% 4@70% 3@80% 5@70% 4@80% 3@85%   Honey Badgers Superset 5×5 Deadlift 5×8 Abwheel   WOD “Helen” 3 Rounds 400 m Run 21 American Kettlebell Swings 53/35# 12 Pullups *lst done on 7/8/2015   5:30 Competitors Class A. 3 Rounds for efficiency 5

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Counting Bodies Like Sheep to the Rhythm of the War Drum

Skunks Every 90” for 15’ Snatch (start @ 50% and ascend)   SkunkWOD 21-15-9 Thrusters Toes to Bar   On the 9’ mark: Row 1k   *score is couplet time + 1k time   Honey Badgers “Counting Bodies Like Sheep to the Rhythm of the War Drum”   Part I

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Suicidal Tendencies

Skunks Back Squat 5 @ 70% 3 @ 80% 1 @ 90% 3×1 @ 90%+   Honey Badgers Superset 4×8 Back Squat 4×10 Overhead Plate Abmat Situp   WOD “Suicidal Tendencies” 5 rounds 10 sec. Quick Feet Suicide Sprint 10 Burpees rest 2’ *score is slowest round.

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This Week at the Box! August 24-9

Can you believe it’s the end of August already?! More importantly, this week marks the end of the current cycle. It’s been 13 weeks of benchmarks every Wednesday and the PR board is literally running out of space! My slightly less good looking biz partner/bro in law will be taking

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Iso-love you

8 am Heart and Barbell Club A. EMOM 10’ Hang Power Snatch + Hang Snatch   B. Every 3’ for 15’ 3 reps, 3 Stop Snatch Pull (https://vimeo.com/44279081) Heavier than last week, or start at 90% of your 1RM snatch and ascend. Use straps.   C1. 3×15 Hollow Rocks C2.

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Pre-Helen Test

Muscle Up Progression, Week 5 of 6 8 muscle rows 5 MU attempts with critique (no more than 5 attempts) 8 muscle rows 1×50” false grip hang   Got muscle ups? Work on strict MU’s.   Pullup Strength Progression, Week 5 of 6 5 sets 10 Barbell Curls – rest

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Buttered Up

5 Rounds 750/700 m Row 20 Hand Release Pushups 10 Thrusters 75/55# Rest 2’ *last done on 7/9/2015

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