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WOD

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🏋️CrossFit 🏋️

Fri, 11/22/2019 CrossFit
Power Clean Technique
On the 1:30 x 6 Sets
3-Position Power Clean*
Build Up to a Challenging Complex

*3-Position Clean
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

"Power Bar"
AMRAP 12
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

GENERAL
The clean is the focus today
Athletes can expect to perform 2+ rounds if the right weights and variations are chosen in "Power Bar"
STRICT PULL-UPS
Perform these in singles or small sets
Do not spend too much time on the bar, save your grip for the barbell
HANG POWER CLEANS
We'll choose the barbell weight today based on the more challenging movement, the hang power clean
This should be a weight that athletes can complete within 2 sets during the workout
With the bar starting above the knee, it pays to hold on for a couple sets instead of breaking several times
HANDSTAND PUSH-UPS
Choose a variation that athletes could complete unbroken when fresh, but within 2-3 sets during the workout today
Once push-ups fatigue or the press starts to go, it takes a good amount of rest for them to come back
There is no set too conservative
Think 2-3 quick sets today
Scaling options...
Reduce Reps
Head on abmat/plate
Regular push-ups
DEADLIFTS
The deadlifts are the easier of the two barbell movements, and also the easier one to break
We can break these up into 3-4 quick sets

💪Fit30 💪

Fri, 11/22/2019 FIT30
"Power Bar"
AMRAP 12
9 Calorie Bike
12 Push-ups
15 Kettlebell Deadlifts (53/35)

💪FitX45 🏋️

Fri, 11/22/2019 FITX45
"Power Bar"
AMRAP 19
9 Calorie Bike
12 Push-ups
15 Kettlebell Deadlifts (70/53)

Core Finisher
Plank Hold Tabata

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=11/22/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Thu, 11/21/2019 CrossFit
"Climbing Annie"
10-20-30-40-50
Double Unders
AbMat Sit-ups

After Each Set
Rope Climbs (1-2-3-4-5)

GENERAL
A climbing twist on the CrossFit benchmark workout "Annie"
We'll climb some ropes and climb in reps as the workout moves along
The flow of the workout goes as follows...
10 Double Unders
10 AbMat Sit-ups
1 Rope Climb
20 Double Unders
20 AbMat Sit-ups
2 Rope Climbs
….
DOUBLE UNDERS
Choose a double under variation that allows you to complete the 50 repetitions in under 90 seconds
Scaling options...
Reduce Reps
Single Unders (75-60-45-30-15)
Double Under Practice (1:30-1:15-1:00-:45-:30)
ROPE CLIMBS
As a general rule of thumb, allot 30 seconds per rope climb
This will help athletes complete the right number of reps for them within each time frame
We can use the below numbers as a guideline for time caps...
5 Reps: 2:30
4 Reps: 2 Minutes
3 Reps: 1:30
2 Reps: 1 Minute
1 Rep: 30 Seconds
STRATEGY
Across the board, there are significantly less reps in the first three rounds than in the final two rounds
On the jump rope and sit-ups, there are only 60 reps of each in the first 3 and 90 reps in the last 2
On the rope climbs, there are 6 reps in the first 3 rounds and 9 in the last 2
That being said, let's try to set ourselves up for a strong final 2 rounds with a controlled first 3 rounds
Move at a smooth, steady pace through each movement
Break the double unders as needed, breathe through the sit-ups, and find a deliberate pace between rope climbs

💪Fit30 💪

Thu, 11/21/2019 FIT30
"Climbing Annie"
For Time
(15 Minute Cap)
20-40-60-80-100
Single Unders
10-15-20-25-30
AbMat Sit-ups

After Each Set
2 Rope Down and Ups

💪FitX45 🏋️

Thu, 11/21/2019 FITX45
"Climbing Annie"
For Time
(20 Minute Cap)
25-50-75-100-125
Single Unders
10-20-30-40-50
AbMat Sit-ups

After Each Set
3 Rope Down and Ups

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=11/21/2019#autoOpenWod=t
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Just in time for my new rope! 😀

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🏋️CrossFit 🏋️

Wed, 11/20/2019 CrossFit
Back Squat Complex
On the 1:30 x 6 Sets
Build to a Heavy Complex
1 Pause Back Squat (3 Seconds at Bottom)
1 Back Squat

Athletes will build to a heavy complex out of the rack
The first rep requires a 3 second pause in the bottom, while the second rep requires no pause

"Step Aerobics"
3 Rounds For Time
30/24 Calorie Bike
20 Single DB Box Step-Ups (24/20 with 50/35 DB)
10 Squat Cleans (135/95)

BIKE
Being able to push on the bike is helpful, but only if we hold a pace that enables us to not stop on the box
Find the fastest pace that still allows for "unbroken sets" on the box
BOX STEP-UPS
Try to keep moving without stopping on the box
Switching legs every rep also enables one side to rest while the other works
The working leg should reach full extension before non working foot reaches top of box
Stepping on to the corner of the box makes these a little smoother
SQUAT CLEANS
These can be done in small sets or quick singles

💪Fit30 💪

Wed, 11/20/2019 FIT30
"Step Aerobics"
AMRAP 14
30 Slam Balls
20/14 Calorie Row
20 Single Dumbbell Box Step-ups (10 Each Side)

Ball: 20/10
Box: 20/12
Dumbbell: 25/15

💪FitX45 🏋️

Wed, 11/20/2019 FITX45
"Step Aerobics"
AMRAP 20
30 Slam Balls
20/14 Calorie Row
20 Single Dumbbell Box Step-ups (10 Each Side)

Ball: 20/10
Box: 24/20
Dumbbell: 35/25

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=11/20/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Tue, 11/19/2019 CrossFit
"Piggy Back"
Teams of 2
12 Rounds For Time
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

*Switch After Fully Completed Rounds (6 Each)

GENERAL
One athlete works at a time in this fast paced partner workout
The athlete working will complete all 36 repetitions before switching off to their partner
Each partner will complete 6 rounds each, for a total of 12
The score is the time it takes to complete all 12 rounds
LATERAL DUMBBELL BURPEES
There is no need to stand to full extension on these lateral dumbbell burpees
The feet do need to pass over the bell, not behind them, for the rep to count
SHUTTLE RUNS
Cones are set 10 meters apart for the shuttle runs
Every time both feet pass the cone, count 1 rep
DUMBBELL SNATCHES
Athletes will alternate hands every rep for these single arm dumbbell snatches
Let's choose a weight here that will be completed unbroken on every round
STRATEGY
Athletes will likely be working for 1:30-2:00 and resting for 1:30-2:00
The goal here is to hold a strong, but maintainable pace
Athletes can find a speed on the first 3 rounds that they see themselves holding on the last 3 rounds
Think fast, but under control through each movement
With the dumbbell snatch opening things up off a couple minutes of rest, let's try to hold on for unbroken sets throughout

💪Fit30 💪

Tue, 11/19/2019 FIT30
"Piggy Back"
Teams of 2
8 Rounds For Time
12 Alternating Dumbbell Snatches (35/25)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

*Switch After Fully Completed Rounds (4 Each)

💪FitX45 🏋️

Tue, 11/19/2019 FITX45
"Piggy Back"
Teams of 2
12 Rounds For Time
12 Alternating Dumbbell Snatches (35/25)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

*Switch After Fully Completed Rounds (6 Each)

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=11/19/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Mon, 11/18/2019 CrossFit
Push Press x 3
Push Press
On the 1:30 x 6 Sets
Build to a Heavy Set of 3
From the Rack

Jack
Hero WOD
"Jack"
AMRAP 20
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

GENERAL
Athletes can choose a weight on the barbell and kettlebell that they are able to complete the 10 reps in 1-2 sets each round during the workout
We're looking to complete somewhere between 8-10+ rounds today, or a round every 2:00-2:30
BOX JUMPS
The box jumps are the pacer today and the one break from holding onto something
The urgency is lowest here
Athletes can look to find a smooth rhythm that allows them to stick to the strategy on the weighted movements
KETTLEBELL SWINGS & PUSH PRESS
Out of these two movements, let's pick one to break and one to hold on unbroken
The easier one to break would be the kettlebell swings, as it is lighter and doesn't require a clean up to the front rack
This planned break on one movement can help athletes stay more consistent round every 2:00-2:30
WORKOUT DEDICATION
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

💪Fit30 💪

Mon, 11/18/2019 FIT30
"Jack"
AMRAP 12
10 Dumbbell Push Press (25s/15s)
10 Kettlebell Swings (35/26)
10 Box Jumps

💪FitX45 🏋️

Mon, 11/18/2019 FITX45
"Jack"
AMRAP 20
10 Dumbbell Push Press (25s/15s)
10 Kettlebell Swings (35/26)
10 Box Jumps

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=11/18/2019#autoOpenWod=t
... See MoreSee Less

-|||--Rivet WODs--|||-

🏋️CrossFit 🏋️

Mon, 11/18/2019 CrossFit
Push Press x 3
Push Press
On the 1:30 x 6 Sets
Build to a Heavy Set of 3
From the Rack

Jack
Hero WOD
Jack
AMRAP 20
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

GENERAL
Athletes can choose a weight on the barbell and kettlebell that they are able to complete the 10 reps in 1-2 sets each round during the workout
Were looking to complete somewhere between 8-10+ rounds today, or a round every 2:00-2:30
BOX JUMPS
The box jumps are the pacer today and the one break from holding onto something
The urgency is lowest here
Athletes can look to find a smooth rhythm that allows them to stick to the strategy on the weighted movements
KETTLEBELL SWINGS & PUSH PRESS
Out of these two movements, lets pick one to break and one to hold on unbroken
The easier one to break would be the kettlebell swings, as it is lighter and doesnt require a clean up to the front rack
This planned break on one movement can help athletes stay more consistent round every 2:00-2:30
WORKOUT DEDICATION
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

💪Fit30 💪

Mon, 11/18/2019 FIT30
Jack
AMRAP 12
10 Dumbbell Push Press (25s/15s)
10 Kettlebell Swings (35/26)
10 Box Jumps 

💪FitX45 🏋️

Mon, 11/18/2019 FITX45
Jack
AMRAP 20
10 Dumbbell Push Press (25s/15s)
10 Kettlebell Swings (35/26)
10 Box Jumps 

Log your scores or RSVP: https://syncapp.wodhopper.com/gym/12973/#scoreboard-date=11/18/2019#autoOpenWod=t