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Tuesday, November 21, 2017

Strength: Strict Pull-up

L3: 3 x 3-5 L Sit Pull-ups/CTB

L2: 1 max set strict pull-ups, rest 1-2 min repeat, rest 1-2 min repeat

L1: Bar Rows 3 x 5-8 reps (touch chest on every rep)

WOD:

28-21-15-9

Cal Row

Wall Balls

L3: 30/20

L2: 20/14

L1: Scale

Monday, November 20, 2017

Strength Back Squat 

1 x 8 @ 70%

1 x 6 @ 75%

2 x 5 @ 80%

WOD: 

21 Dumbbell Snatch Right

21 Dumbbell Snatch Left

Shuttle Run 25/50/Trashcan

15 Dumbbell Snatch Right

15 Dumbbell Snatch Left

Shuttle Run 25/50/Trashcan

9 Dumbbell snatch Right

9 Dumbbell Snatch Left

Shuttle Run 25/50/Trashcan

L3: 55/35

L2: 35/25

L1: Scale

Friday, November 17, 2017

Deadlift:   4 x 5 @ 70% 1RM  (double overhand) On final rep of each set of 5, complete 5 second eccentric.  

WOD:

AMRAP 9

50 Double Unders

40 Wallballs

30 Double Unders

20 Walballs

10 Bar Muscle Ups

L3: 30/20

L2: 20/14

L1: Scale

Thursday, November 16, 2017

Skill:

Tall Clean

5 x 3 Light weight

5 x 3 Jerk Behind the neck focusing on footwork

WOD:

Every 2 min for 20 min

1 Clean + 1 Hang Clean + Jerk

Build as form allows

Cashout:

3 x :45-1min weighted plank

Wednesday, November 15, 2017

Strength: 

Strict Press

4 x 5 @ 70%

1 x 5 Strict Press @ 75% immediately followed by a max set of push press (up to 15 reps of push press)

WOD:

AMRAP 5

500m Row

21 OHS 95/65

Max TTB

Rest 3 min

AMRAP 5

500m Row

18 OHS 115/75

Max TTB

Rest 3 min

AMRAP 5

Row 500

15 OHS 135/95

Max TTB 

L3: 95/65;115/75;135/95

L2: 75/55; 95/65; 115/75

L1: Scale

*Sub Ab Mat situps if you don’t have TTB

Tuesday, November 14, 2017

Strength: Strict Pull-up

L3: 3 x 5-8 Strict Pull-ups w/ or w/o weight vest

L2: 4 x 2-4 strict or assisted strict pull-ups

L1: 4 x 2 negatives and 2 x :15-30 chin over the bar hold (one overhand and one underhand grip)

WOD:

40 Thrusters

40 Bar Facing Burpees

30 Thrusters

30 Bar Facing Burpees

L3: 115/75

L2: 75/55

L1: Scale

Monday, November 13, 2017

Strength: 

Back Squat

1 x 8 @ 65%

1 x 6 @ 70%

2 x 6 @ 75%

 

WOD: AMRAP 12

12 Kettlebell Swings

12 Reverse Lunges w/ kettlebell in Front Rack

12 Box Jump Overs

L3: 2/1.5 24/20

L2: 1.5/1

L1: Scale

Saturday, November 18, 2017

HERO WOD “Viola”

AMRAP 20

Run 400

11 Power Snatch

17 Pull-up

13 Power Cleans

L3: 95/65

L2: 75/55

L1: Scale

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Wednesday, November 8, 2017

Strength:

Build to today's heavy or 1RM Strict Press from the rack.

WOD: 

For Time

400m Farmer Carry 

“Grace” – 30 Clean and Jerks

400 m Farmer Carry

L3: 2/1.5 135/95

L2: 1.5/1 115/75

L1: Scale

Friday, November 10, 2017

Strength:

Build to today's heavy or 1RM Backsquat from the rack.

WOD:

“Annie”

50-40-30-20-10

Double Unders

Ab Mat Situps

*10 min cap

L3: As written

L2: 3:1 SU/DU

L1: Scale