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Monday, May 21st, 2018

Strength: Squats

Back Squat:

65% x 8

70% x 7

80% x 6

85% x 5

 

Front Squat:

70% x 5

75% x 4

 

WOD: “Smells Like Teen Spirit”

13 min AMRAP:

40 Cal Row

35 TTBs

30 Burpee Box Jumps 24/20

25 HSPUs

teen spirit.jpg

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Friday, May 18th, 2018

WOD: “Forest”

 

4 RFT:

400m run

2 Dead Lifts 315/215

24 Wall Balls 20/14

14 Burpees over the bar

 

This is a tribute WOD for Forest, a 4 year old boy who recently passed away.

Screen Shot 2018-05-13 at 8.05.38 PM.png

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Thursday, May 17th, 2018

Strength: Oly Day - Snatch work

 

Every 90 seconds x 6 rounds; complete 20 DU + Snatch + OHS

  • Build to a Heavy Single of the Complex
  • Power or squat Snatch is acceptable 

 

 

WOD: “Super Freak”

21 total mins

4 Periods of 3 mins each:

  • Each period complete 25/16 cal bike, then max reps Squat Snatches
  • Increase weight each round 95/65, 115/75, 135/95, 155/105
  • Rest 3 mins between rounds
  • Score is total number of squat snatches
  •  
superfreak.jpg

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Wednesday, May 16th, 2018

Strength: Squats

Back Squat:

60% x 10

65% x 10

70% x 8

75% x 8

 

Front Squat:

60% x 5

65% x 5

 

WOD: “You Dropped a Bomb on Me”

12 min AMRAP:

3-6-9-12-15-18-...

HSPUs

Squat Cleans 135/95

the-gap-band-you-dropped-a-bomb-on-me-total-experience-3.jpg

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Tuesday, May 15th, 2018

 

Gymnastics: HSWalks/Pistols/Core

Complete the following in oder:

 

5-10 Pistols each leg (scale as needed)

50 Hollow Rocks (scale to straight leg sit ups if necessary)

25” HS walk

50 KB Pull Overs w feet in air (scale to feet on the ground if necessary)

5-10 Pistols 

30 sec L-sit (Accumulated time)

25’ HS Walk

100 Flutter Kicks

 

 

WOD: “Ain’t Nobody”

For Time:

90 DUs

30 TTBs 

20 AKBs 70/53

9 Bar MUs

 

60 DUs

20 TTBs

10 AKBs 70/53

6 Bar MUs

 

30 DUs

10 TTBs

5 AKBs 70/53

3 Bar MUs

 

-ROM WOD

aintnobody.jpg

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Monday, May 14th, 2018

 

 

Strength: Squats

Back Squat:

65% x 8

70% x 7

80% x 6

85% x 5

 

Front Squat:

60% x 5

70% x 5

 

WOD: “All Night Long”

3 RFT: 15 min cap

14 Alternating Pistols (7 each leg)

10 CTBs

6 Thrusters 135/95

 

Then directly into:

 

5 rounds of:

2 Power Clean 185/125

2 Shoulder to Overhead 185/125

allnightlong.jpg

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Friday, May 11th, 2018

Group Mobility: Squat Control and Strength - Duck Walks

(https://youtu.be/7__aCoMNjVI) 10 feet forward and 10 feet backwards, twice

 

Gymnastics:

Spend 7-9 mins working on 1 Gymnastics skill of choice

 

WOD: “Danny”

20 min AMRAP:

30 Box Jumps 24/20

20 Push Press 115/80

30 Pull Ups

 

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. 

 

Daniel is survived by wife Jenni and daughter Jojiye.

 

The "Danny" Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, April 16, 2009 (090416).

Screen Shot 2018-05-06 at 7.24.33 PM.png

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Thursday, May 10th, 2018

Strength: Oly Day - Clean + Push Jerk + Split Jerk

 

Every 90 seconds complete the complex; for 6 rounds.

  • Build to a Heavy Single of the Complex in 6 periods 

 

 

WOD: “Hard to Handle”

5 Periods of 2 mins each: (18 mins total time)

  • Each period complete 15/10 cal bike + Max OHS 115/80
  • Rest 2 Mins between each round
  • (May use rower 17/12 cals if short on bikes)
  • Score is total reps of OHS
hardtohandle.jpeg

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Wednesday, May 9th, 2018

Strength: Squats

Back Squat:

60% x 10

70% x 8

75% x 7

80% x 6

 

Front Squat:

65% x 5

70% x 5

 

WOD: “November Rain”

12 min AMRAP:

1-2-3-4-5-6-7-8…

Ring MUs

Squat Snatch 135/90

november_rain_by_roelworks.jpg

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Tuesday, May 8th, 2018

Gymnastics: HSPU/TTBs/Core

Complete the following in oder:

 

5-10 HSPU

50 Hollow Rocks (scale to straight leg sit ups if necessary)

5-10 TTBs

50 Russian Twist w med ball (scale to feet on the ground if necessary)

5-10 HSPU

1 min Plank (Accumulated if necessary - back flat, butt down)

5-10 TTBs 

50 V-Ups (scale to leg lifts if necessary)

 

 

WOD: “Killing in the Name Of”

For Time: (15 min cap)

30–20-10–20-30

Wall Balls 20/14

DUs

  • 7 Power Cleans after each round
  • 155/105

 

 

-ROM WOD

killinginthemane.jpg

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Monday, May 7th, 2018

Strength: Squats

Back Squat:

60% x 10

65% x 8

70% x 6

75% x 6

80% x 6

 

Front Squat:

60% x 5

65% x 5

 

WOD: “Black Hole Sun”

5 RFT: (16 min Cap)

9 CTBs

9 HSPUs

6 Burpees over the bar

3 Dead Lifts 315/225

blackhole.jpg

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Friday, May 4th, 2018

WOD: “Braswell”

40 min AMRAP:

12 Burpees

9 Hang Power Cleans 95/65

18 Wall Balls 20/14

200m Run with 60/40lbs sand bag

(40 reps per round)

 

This hero WOD honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year veteran and academy instructor with the Delray Beach PD, Swat Team Sniper and Delray Honor Guard. "She was a badass, and I/we wanted this to be just like her."

 

The workout was created by coaches Wayne Lewis (of CrossFit IQ, West Palm Beach, FL) and Nancy Capano, "based on Christine and who she was:" 40 minutes, one for each year of her life; 12 Burpees, one for each year of her service; 9 and 18 reps, for her badge #918; Hang Cleans were a movement she liked and also represent her gear to be carried; Wall Ball Shots, for a sniper's accuracy; Sandbag Run, for having to run while carrying gear.

Screen Shot 2018-04-29 at 8.27.52 PM.png

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Thursday, May 3rd, 2018

Strength: Oly Day - Snatch

3 Position Squat Snatch (Floor - Knees - Hip)

 

Every 90 seconds complete the complex; for 6 rounds.

  • Build to a Heavy Single of the Complex in 6 periods 

 

 

WOD: “The Sixth Sense”

5 min AMRAP:

3-6-9-12-15-18…

Cal Bike

Burpees

 

Rest 5 mins

 

5 Mins AMRAP:

3-6-9-12-15-18…

Air Squat

Power Snatch 95/65

 

Rest 5 mins

 

5 Min AMRAP:

3-6-9-12-15-18…

American KB Swings 53/35

Thrusters 95/65

the-sixth-sense-1-1024x576.jpg

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Wednesday, May 2nd, 2018

Strength: Squats

Back Squat:

60% x 10

65% x 8

70% x 7

75% x 6

 

Front Squat:

60% x 5

65% x 5

 

WOD: “Rear Window”

For Time: 15 min cap

21 CTBs

9 Squat Cleans 185/125

50 DUs

15 CTBs

6 Squat Cleans 185/125

50 DUs

9 CTBs

3 Squat Cleans 185/125

50 DUs

rear-window-ss1.jpg

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Tuesday, May 1st, 2018

Gymnastics: HSPU/Core

Complete the following in oder:

 

5-10 HSPUs

30 Hollow Rocks

5-10 HSPUs

30 Med ball Sit ups

5-10 HSPUs

30 Sec L-Sit on paralletes if possible  (accumulated)

  • Rest as needed between movements
  • Use the most difficult scaled option you can complete

 

 

WOD: “Seven”

12 min AMRAP:

12 Box Jumps 24/20

8 Deads 225/155

4 Ring MUs 

seven.jpg

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Monday, April 30th, 2018

Strength: Squats

Back Squat:

60% x 10

70% x 8

75% x 6

80% x 4

 

Front Squat:

60% x 5

70% x 5

 

WOD: “Silence of the Lambs”

For Time: 16 mins cap

40/32 Cal Row

20 Power Cleans 135/95

20 Jerks 135/95

20 Front Squats 135/95

40 Burpees over the Bar

hanniballector.jpg

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Friday, April 27th, 2018

WOD: DOBOGAI

 

7 RFT:

8 MUs (Ring or Bar)

22 Yard Farmers Carry 

  • Men’s RX: 53# Kbs or 50# DBs
  • Women’s RX: 35# Kbs or 40# to 35# DBs

 

Scaled:

8 MUs = 8 Dips + 8 CTBs/Pull Ups/Jump Pull ups

 

U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. 

 

He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

Hero_DerekDobogai.jpg

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Thursday, April 26th, 2018

Strength: Oly Day - Power Clean + Front Squat + Hang Squat Clean

 

Every 90 seconds x 6 

  1. 55%
  2. 60%
  3. 65%
  4. 70%
  5. 75%
  6. 80%

(% based on Clean)

 

WOD: “Goblet of Fire”

For Time: 15 min cap

1 TTB

1 Wall Ball 20/14

2 Dead Lifts 225/155

3 TTBs

5 Wall Balls 20/14

8 Dead Lifts 225/155

13 TTBs

21 Wall Balls 20/14

34 Dead Lifts 225/155

55 TTBs

89 Wall Balls 20/14

goblets of fire.jpg

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Wednesday, April 25th, 2018

Strength: Pressing Work

Strict press: Work up to a 6 RM unbroken set

 

Then Super Set 3 rounds: Choose a challenging weight

Seated DB Press x 10, 8, 6

Alternating Single Arm DB push press x 10, 8, 6 (per arm)

 

Snatch Warm Up with Bar:

5 Hip Power Snatch

5 Snatch Grip Push Press

5 OHS

3 Squat Snatch from the knee 

 

WOD: “Prisoner of Azkaban”

For Time: 15 min cap

6 Burpee Box Jumps 24/20

1 Snatch 75/55

9 OHS 75/55

6 Burpee Box Jumps 24/20

2 Snatch 95/65

8 OHS 95/65

6 Burpee Box Jumps 24/20

3 Snatch 115/80

7 OHS 115/80

6 Burpee Box Jumps 24/20

4 Snatch 135/90

6 OHS 135/90

6 Burpee Box Jumps 24/20

5 Snatch 155/100

5 OHS 155/100

 

  • Any type of snatch is acceptable
  • First OHS rep of the set maybe a Squat Snatch 
prisoner of az.jpg

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Tuesday, April 24th, 2018

Gymnastics: TTBs and MUs + Ropes!

 

3-5 Bar or Ring MUs + 1 Rope Climb

rest 90 seconds

 

1 Rope Climb + 6-12 TTBs

rest 90 seconds

 

3-5 Bar or Ring MUs + 1 Rope Climb

rest 90 seconds

 

1 Rope Climb + 6-12 TTBs

 

(1 MU = 1 Negative)

 

 

WOD: “Chamber of Secrets”

12 min AMRAP:

Ascending Ladder

3-6-9-12-15-18-21...

HSPUs

Front Squats 135/95

chamber of secrets.jpg

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