WOD BLOG
100m run
100m FC 55/35
100m chuck carry 60/40
200m run
200 m FC
200m chuck carry
300m run
300m FC
300m chuck carry
400m run
400 m FC
400m chuck carry
50x box step ups w chuck 40/30: 24/20
3 Rounds
20x box jumps (24/20)
20x tire flips
20x plate G2OH 45/35
THEN
50x box step ups w chuck 40/30: 24/20
STRENGTH/SKILL
Turkish Get Ups (w/ KB)
- Workshop
- 8min Max Effort
METCON
21-18-15-12-9-6
DB Thruster (35/25)
Weighted Sit up (35/25)
100m Run
STRENGTH
5x3 Back Squat (3 sec pause in bottom of squat)
METCON
6 min AMRAP
4x Box Jump Over
4x Front Squat (135/95) *from the deck
4 min REST
6 min AMRAP
4x DL (135/95)
4x Pull Ups
17.5
SKILL
Toes to Bar Workshop
STRENGTH
3 Rounds
5x Back Squat
:30 sec Rest
5x Front Squat (same weight)
90sec rest
METCON
100 x DU (2:1 SU)
21x S2OH (95/65)
7x Bar Facing Burpees
21x Box Jumps 24/20
7x Bar Facing Burpees
21x Power Clean (95/65)
7x Bar Facing Burpees
100x DU (2:1 SU)
STRENGTH
Snatch Balance 4x4 (lite to med weight)
Bent Over Row 4x8
METCON
5RFT
1x Squat Snatch (135/95)
2x Rope Climbs
4x HSPU (strict if you got'em)
8x A-KBS (1.5/1)
17.4
12 Days of Christmas WOD, 12/24/2016
Benchmarks the next 2 weeks! Classic CrossFit workouts and the hunt for some 1-rep maxes! It's a new year, let's take some "measurements" and set some goals!
"Helen"
3RFT
400m Run
21x KBS (1.5/1)
12x Pull Ups
800m Run for time
5min REST
THEN
1RM Bench Press (12 mins)
THEN
1RM Back Squat (12mins)
THEN
6 min AMRAP
21x DU
15x T2B
9x WBS
DU Workshop (15mins)
THEN
"Grace"
30x C&J (135/95)
CrossFit Brevard Holiday Party, 12/15/16
STRENGTH
Bench Press 4x4
Snatch Balance 4x5
WOD
21-15-9
Thrusters (95/75)
Over the Bar Burpees
SKILL/STRENGTH CIRCUIT
3 rounds/ 1 min per movement
5x HSPU (Strict if you have it)
30x DU
5x MU (ring or bar, low rings to scale)
14x Pistols
METCON
3 RFT
15x Box Jumps (24/20)
400m Run
15x HR Push Ups
200m Sprint
15x SDLHP (1.5/1)
100m Run
Tonight's evening classes are open gym format. Gym will be open around 3:30 and last person out should lock the doors! Thanks.
STRENGTH
Clean & Split Jerk
1-1-1-1-1
METCON
30x Clean (105/75)
30x Push Press (105/75)
30x Back Squats (105/75)
20x Clean (115/85)
20x Push Press (115/85)
20x Back Squats (115/85)
10x Clean (135/95)
10x Push Press (135/95)
10x Back Squats (135/95)
10 min amrap
200m run
5x strict pull ups
15x jumping squat
15x jumping lunge (L/R=2)
3 min rest THEN
6min AMRAP
100m Sprint
5x kipping pull up
15x wbs (20/14)
15x walking lunge w/ WB
Score rds and reps for each, add together and put total on board
METCON- 16.1
20 min AMRAP
25ft OH walking lunge (95/65)
8 Bar Facing Burpees
25ft OH walking lunge (95/65)
8 C2B Pull Ups
*Scaled:
- Front Rack Lunge (lighter weight if needed)
- Burpees
- Chin Over Bar Jumping Pull Ups
SKILL
Barbell cycling
6x6 C&J
--Technique and efficiency over weight
--Every 2 rounds increase weight
--start light and increase to medium weight by rd 5 & 6
METCON 15.1
9 min AMRAP
15 toes-to-bars
10 deadlifts (115/75 lb)
5 snatches (115/75 lb)
"12 Days of Christmas"
All are invited to our holiday take over of Ecusta Brewing on Main St. at 6:00pm this Thursday, December 15! This is a pot luck style gathering. Make sure any goodies you bring to share are finger foods since plates and utensils will not be provided. Out of respect to our hosts, please do not bring any outside beverages. We hope to see you all there!
SKILL
10 min T2B workshop and practice
10 min Kipping Pull Up workshop and practice
STRENGTH (10 mins)
4x 10 sec Front Rack Hold (150-200% of Max Front Squat)
- From Rack
- No Squat, just hold
METCON
4 min Max Reps Squat Clean (135/95)
SKILL/ STENGTH
10 min Split Jerk Workshop
THEN
Split Jerk 1-1-1-1
METCON
1mile Run
24x Pull Ups
24x R-KBS (2/1.5)
24x Ring Dips
12x Pull Ups
12x R-KBS (2/1.5)
12x Ring Dips
25 min AMRAP
10x Burpee
10x Box Jumps (24/20)
1x Rope Climb
10x DL (105/75)
10x Cleans (105/75)
1x Rope Climb
10x Up Chucks (60/40)
10x Dips (Ring Dips)
1x Rope Climb
10x Dive Bomb Pushups
10x Superman
1x Rope Climb
Post Rounds and Reps
Front Squat 4x6 (15 mins)
5 min Transition
6 RFT
6x Hang Snatch (95/65)
30x Air Squats
9x S2OH (Strict, Push Press or Jerk) (95/65)
2000m Row
5 min REST after last person
25x DL 255/205
50x KBS 1.5/1
75x Push Ups
Back Squat 4x6 (15 mins)
16 min AMRAP
5x HSPU
11x T2B
17x Box Jump 20/20
10x Pull Ups
22x K2E
17x Box Jump 24/24
15x Burpees
33x Ab Mat Sit Ups
17x Box Jump 30/30
Tis the season! :-)
STRENGTH
Moby Squats
-To the Moby Song "Flower" follow the lyrics, "Bring Sally Up"- come up from squat, "Bring Sally Down" go to bottom of squat and hold until he says "Bring Sally Up" again.
- Use barbell
- weight is athlete's choice
Record weight
METCON
0:00-5:00 Burpee DB C&J (35/20)
5:00-9:00 Ab Mat Situps
9:00-12:00 Box Jumps (24/20)
12:00-14:00 Pull Ups
14:00-15:00 SDHP (2/1.5)
Record Total Reps
Speed and Explosiveness Work:
10x 100m Sprint
5x Power Skip 50 feet (Focus on UP not as much forward)
25x Box Jumps (not max but TALL)
METCON
8x OHS 95/65
12x DL 95/65
16x Push Ups
8x OHS 105/75
12x DL 105/75
16x Push Ups
8x OHS 125/85
12x DL 125/85
16x Push Ups
8x OHS 135/95
12x DL 135/95
16x Push Ups
Record Time
BUDDY WOD-10,000lbs for time
5,000 lbs Total of Squat and/or DL
5,000 lbs Total Ground to Overhead (Mvmt is Athletes' Choice)
THEN 800m RUN together
- 1 Buddy Works at a time
- 1 Bar per team
- Switch as needed
- Weight on bar is athlete's choice (and can be changed between athletes)
- Goal is to move the weight as quickly (and safely!) as possible
- Score is time for completion
Example: Buddy A does 10 DL at 200# (=2000#), Buddy B does 10 Squats at 200# (=2000#), Then Buddy A does 5 Squats at 200# (=1000# Total is then 5000#) THEN Buddy B does 10 C&J at 100# (=1000#) Buddy A does 10 Snatch at 100# (=1000#) Buddy B does 20 Snatch at 100# (=2000#) Buddy A does 10x C&J at 100# (=1000# Total is then 5000=) THEN 800m Run together
Record Time
Update: all classes are running on regular schedule this week!
PLUS there WILL be a special Thanksgiving Day WOD at 9:00am to help prepare you to enjoy your feast! Thanks to coach JC for organizing that!
Strength-
5x5 Snatch (focus on cycling efficiency)
Metcon-
4RFT
5x clean 185/135
9x box jump overs 30/24
13x pull ups
STRENGTH
3x9 Front Squat
WOD
14 min AMRAP
100m Farmers Carry (pair 55/35)
15x T2B
15x A-KBS (1.5/1)
15x Wtd Ab-Mat Situps 25/15
15x Walking Lunges (single 1.5/1 in Goblet Hold)
Surprise Turkey Day WOD at 9am!!!
SKILL/STRENGTH
4 Rounds (Not for time- 12 min cap)
4x Bar MU (Jumping from box to scale)
40' HSW
8x Box Jumps (36/30- tall but doable)
WOD
FGB Format (3 rounds, 1 min each round)
Med Ball Squat Clean 20/14
Push Ups
Snatch (75/55)
200' Sprints (Sidewalk and back)
REST
**Score total reps
STRENGTH
OHS 1 Rep Max (12 mins)
WOD
10 min AMRAP
5x HSPU
10x A-KBS
15x Box Jumps (24/20)
4 min REST
5 RFT
5x HSPU
10x A-KBS (1.5/1)
15x Box Jumps (24/20)
10x C&J 135/95
5x Rope Climbs
8x C&J 135/95
4x Rope Climbs
6x C&J 135/95
3x Rope Climbs
4x C&J 135/95
2x Rope Climbs
2x C&J 135/95
1x Rope Climb
SKILL/STRENGTH
3 Rounds NOT for Time (12 mins to complete)
8x Good Mornings (75/55)
5x Kipping Pull Up
8x Barbell Curl
20 sec HS Hold
WOD
57x Ab Mat Sit Ups
46x WBS (20/14)
35x OHS (75/55)
24x Burpees
13x Ring Dips
200m Run
STRENGTH
3x4 Back Squat (3 sec pause in the bottom)
METCON
4RFT
8x Burpee Pull Up
24x Air Squats
8x DB Snatch (45/35)
200m Run
SKILL
TABATA (Back to Back-3x Through)
- HSPU (Sc w box or Pike Push Up)
- Squat Snatch (w/ bar ONLY)
- DU (Sc w/ working on DU:)
METCON
20min EMOM
0-5min: 6x Thruster
6-10min: 5x Thruster (+5-10 lbs)
10-15min: 4x Thruster (+5-10lbs)
16-20min: 3x Thrusters(+5-10lbs)
STRENGTH
3x5 Strict Press
METCON
1000m ROW
800m RUN
200 DU (2:1 SU)
SKILL
3 Rounds NOT for time (9 mins)
30' HSW (Pike walk for scale)
4x MU (Bar or low ring MU to scale)
5x DB curls heavy (L/R=1)
STRENGTH
Front Squat 8, 6, 4, 8 (15 Mins)
WOD: (12 min cap)
Fran:
21-15-9
Thrusters (95/65)
Pull-ups
WOD- "Filthy Fifty"
50 Box jump, (24/20)
50 Jumping pull-ups
50 KBS (1/.75 pood)
50 Steps walking lunge
50 Knees to elbow
50 Push press (45/35)
50 Back extensions (Supermen)
50 WBS (20/14)
50 Burbees
50 Double unders
STRENGTH- 12 mins
4x3 Snatch grip push press
WOD
12 min AMRAP
6X Power snatch (95/65)
9x Push jerk (95/65)
12x Back squat (95/65)
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamic stretching
then
Back Squat – Work up to a heavy single close to your 1RM
Then 3×3 @85% of your 1RM
Then:
Metcon:
21-15-9-6
Overhead Squat 95/65
Bar Facing Burpees
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamic stretching.
then
Deadlift: Warm up progressively to 5RM then complete 4 more sets of max reps with two minutes of rest exactly.
then:
16 min Metcon:
4 minute AMRAP
4 Strict Pull-Ups/rows
5 Push-Ups
then . . .
4 minute AMRAP
12 wallballs 20/14
15 R-KBS (53/35)
then repeat both
No evening classes due to Marcie and John both being out of town. Will post if this changes. Don't forget the 5k Flight of the Vampire this weekend.
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then 20 min Metcon
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
at the 10 min mark
10 Min AMRAP
10 goblet squats 53,35
15 boxjump overs 24,20
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamic stretching
then
Deadlift – Work up to a heavy triple for 3x3reps (Should be close to 80-90% of your 1RM)
Metcon: 4 RFT
24 Cal row
12 Front squats 135/95 (May use rack if desired)
Post time and load
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamic stretching.
then
Metcon:
32 mins (8 rnds) (Continuous one minute clock)
min 1: 12 pull-ups
min 2: 15 Box jumps (24/20)
min 3: 20 WBS
min 4: 10 ring dips
Advance stations regardless, Score is total reps and load
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then
Squat Clean – Warm progressively to heavy singles, 10×1 (AHAP or @80-92.5% of 1RM Squat Clean if known)
Heavy Metcon for time:
30-20-10
Ab-mat sit-up
Push Press 115,85
Hang Clean 115,85
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamic stretching
then
3Rnds, back to back, of the following (for a total of 6minutes):
single Tabata interval of each: OH bar hold>Squat hold>still hang>Pushup plank (please don't drop the bars:-))
20 minutes: Push Press – 3 warmup sets working up to 2×4 AHAP work sets.
Heavy Metcon:
4 Rounds For Time
12 Deadlift 225,155
12 Strict Pullups
Run 200m
Post Time and Load
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamic stretching.
then
Tabata
Back Squat – Three progressive warmup sets then 3×5 AHAP
Metcon:
AMRAP 9 Minutes
Climb the Ladder
2 Sumo Deadlift High Pull 95/65lbs
2 Calorie Row
4, 4, 6, 6...
Post total reps and load.
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then backtoback:
12 min AMRAP(1)
200m DB/KB farmer's carry (you choose weight)
10 push-up with open Ts at top (Alt sides for total of 10)
Then
12 min AMRAP(2)
20 Wallball situps 20/12 (ball to your height on wall)
20 Burpees
Then
6 min AMRAP(1)
Then
6 min AMRAP (2)
Post Rounds+reps from last AMRAP only.
To scale, do CrissCross Pushups, or eliminate all but the Pushup, May elevate hand location to scale as well.
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then
3Rnds, back to back, of the following (for a total of 6minutes):
single Tabata interval of each: Pushup plank>Squat hold>Ring support>Handstand hold
Metcon: Tabata (8 intervals of 20/10 w/ 60sec transition) Do not alter ordering.
KB/DB snatches 55/35 (Switch arm every interval not every rep)
RKB swings
Goblet squat
Jump squat
Air squat
Post sum of five lowest. Train HARD! Max effort is important--don't hold back for the sake of numbers.
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then
Tabata DU
Strength: Deadlift Warmup progression then 3x5reps AHAP
Metcon: 10 minute AMRAP
10x OH DB Box steps (unilat, 5 reps each side) 20" max box, knee should be at 90degrees, no Rx wt. for DB--go as heavy as you can solidly control and stabilize.
10x WBS 20/12
Post rounds and loads.
Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then
3Rnds DOT drills, 20 sec each Front/Back then Side/Side then "V" rest 60 sec then repeat for 3
then
60 sec max reps Pushups, rest 60 sec, then 30 sec max Pushups
Heavy Metcon: 5RFT
12x Front squat 135/105 (no rack)
12x Cal row
Post time and load
Buddy WOD- (switch between mvmt and assigned hold as needed)
25 min AMRAP
2K Row
- 1 Buddy Rows WHILE
- 1 Buddy Holds top of DL (185/135)
100x MB Clean
- 1 Buddy Cleans WHILE
- 1 Buddy Holds Bottom of Push Up Position (Chest 2'' off the ground)
50x SDHP (1.5/1)
- 1 Buddy SDHP WHILE
- 1 Buddy hold Hand Stand (scaled as needed with box or pike pos.)
25x S2OH (135/95)
- 1 Buddy S2OH WHILE
- 1 Holds "Top" of Ring Dip Pos. (Straight arms, rings at hips)
STRENGTH/TECHNIQUE
25x Squat Snatch
- Lite weight, technique focused
- Break reps up however you please
- Scale Option: Snatch then OHS w/ 2 sec pause in bottom
WOD
3RFT
- 12x OH DB Lunge (35/25)
- 100m Sprint
3 min REST
3RFT
- 12x OH DB Lunge (35/25)
- 100m Sprint
WOD
1 min Max AbMat Sit Ups
1 min REST
1 min Max T2B
1 min REST
1 min Max AbMat Sit Ups
1min REST
1 min Max T2B
4 min REST- THEN
"Rahoi"-12min AMRAP
12x Box Jumps (24/20)
6x Thrusters (95/65)
6x Bar Facing Burpees
WOD
Death by Power Clean 135/95
5 min REST
11 min AMRAP
6x Front Squat 135/95
8x Ring Dip
10x T2B
SKILL
100' HSW (or work on it)
3x4 Low Rings MU
3x5 Kipping Pull Up
WOD
10-9-8-7-6-5-4-3-2-1 Cal Row
1-2-3-4-5-6-7-8-9-10 DL (225/185)
WOD
20min EMOM
5x Burpee
5x Jumping Squat
5x R-KBS (1.5/1)
Strength
Hang Clean
2-2-2-2
WOD-
5x 400m - 2min Rest Between
16 min AMRAP
30x OHS (95/75)
25x DL (95/75)
20x Box Jumps (24/20)
15x Ring Push Ups
10x Over the Bar Burpees
5x MU (scale with low rings as necessary)
Buddy WOD
- Divide the work how you like
- 1 buddy works at a time
40x Pull Ups
40x Thrusters (95/75)
40x Snatch (135/95)
40x C&J (135/95)
100x DU (3:1 SU)
100x Abmat SItups
