Author: cfdavis

Skill

2 Rounds

1 Minute Hollow Rocks
1 Minute REST
1 Minute Superman Hold
1 Minute REST

Do your best to hold the position as long as you can throughout the minute.  If you can’t make it the entire minute that’s okay but consider adjusting your leg and arm position to scale before you break up the minute of work.  Keep your midline tight and pull one leg up to scale if you need to.

WOD

AMRAP in 20 Minutes
15 Wall Ball Shots 20/14lbs 10/9′
10 Power Clean 135/95lbs
200M Run

Workout notes: Make sure you don’t redline early by trying to go out to fast.  Get that first round in at a steady pace with some rest inserted and try to hold it throughout the workout.  If you are new to CrossFit scale this workout by the Wall Ball weight, target height, the weight on the bar and don’t forget you can also scale the volume by going 10-15 minutes.

Skill

E2MOM for 14 Minutes

3 Power Snatch

Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes. Try to do your reps touch and go if you can but that is not a requirement. The important thing to work is making sure you are dropping underneath the bar to catch it a partial squat. Increase weight from last time if all 21 of your repetitions were perfect. If you are new to weightlifting start light and increase weight if the lifts are going well.

WOD

10-1
Double Dumbbell Front Squat 45/30lbs
1-10
Double Dumbbell Push Press 45/30lbs

Workout notes: You’ll want to strategically break up the front squats early! Remember with a workout like this it’s important to pace yourself.  The beginning of the workout is largely front squats and the end is mostly push press.  Consider resting right before your last front squat of each round then performing a thruster to start the presses.  Just try to avoid giving away extra reps.

Skill

3 Rounds not for time

1 Min Handstand Hold
:30 Second  L-Hang
Max Effort Support Hold on Rings or Parallel Bars

Transition quickly through each station and rest as much time as you to between each round.  Scale the handstands by walking up the wall or holding pike on a box.  The L-hang can be scaled to a knee tuck with both legs, one leg or at a dead hang.  For the support hold try to use the rings and work with a spotter if it is your first time.  Fight hard to turn the rings out!

WOD

AMRAP in 12 Minutes

10 Burpees
25 Double-unders

Workout notes: This workout comes to us from CrossFit.com! To make the burpees difficult perform them to a target that is 6″ out of your reach. The AMRAP is a great opportunity to work on double unders! Even if you need to do them one at a time you have to start somewhere.  If you are scaling them to single unders perform them 3:1 but make a double under attempt every 25 reps.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting at 5:30! WOD classes are at 4:45PM and 6:30PM[/creativ_alertbox]

Strength

E2MOM for 10 Minutes
Max Effort Strict Pull-Ups

Perform a max set of pull-ups every 2 minutes! Your numbers will drop off but try to hold on to as many reps as you can.  If you are using the bands and have been “stuck” for  a while consider switching to supine ring rows for and upcoming workouts and revisit the pull-up when you have built up some strength.

WOD

5 Rounds for time

400M Run
15 Deadlifts 155/105lbs

Workout notes: Pay special attention to how you are performing the deadlifts! It can be tempting to perform high rep light weight deadlifts without bending the knees so make sure you are working efficiently and save your back and posterior or else you will feel it on the run!  The load should be light. Consider something Well below 50% of your max.

Strength

Front Squat 8-5-5-3-3-2-2-2

Work up to a strong effort 2 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. If your chest and elbows are collapsing forward you have probably gone too heavy. Establish good form early and increase only if your mechanics are sound.

WOD

AMRAP in 8 Minutes

6 L-Arm Kettlebell Hang Squat Clean 24/16kg
6 R-Arm Kettlebell Hang Squat Clean 24/16kg
12 Push-Ups

Workout notes: The kettlebell HSC starts like any other kettlebell movement. With the KB below the waist your arm should be rotated inward. As you catch the kettlebell you’ll need to focus on keeping the weight loaded on your arm with the handle tucked into your chin as you squat.  Remember to keep your elbow in as you stand up from the bottom of your squat.

WOD

3 Rounds for time

400M Run
21 Burpee Pull-Ups
12 Overhead Squats 115/75lbs

Workout notes: Today we take on a very difficult movement. The dreaded Overhead Squat! Remember that those first repetitions will be a lot harder with the work leading up to it.  The movement requires strength and flexibility on it’s own. Coupled with the work before it you will be performing it under fatigue.  Take your time figuring out an appropriate weight.  First you must establish that you can complete the movement with a pvc and unloaded bar.  Your chest should be up, your knees over your feet and your arms should be rotated out.   If you don’t have the mechanics down scale the workout to front or goblet squats and work on your lower body mechanics first before you worry about going overhead.

Skill

E2MOM for 10 Minutes

Sprint 100M

Do 1 sprint every 2 minutes for a total of 5 sprints.   Plan on increasing your intensity slightly throughout the workout with your last sprint being an all out effort.

WOD

“DT”

5 Rounds for time

12 Deadlift 155/105lbs
9 Hang Power Clean 155/105lbs
6 Push Jerks 155/105lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Workout notes:  None of this workout needs to be done unbroken but choose the spots you rest wisely so you can minimize any extra work!  Most of us won’t be able to complete each round unbroken so consider adding additional rest strategically after your 11th deadlift, your 8th clean and so on.

Strength

E2MOM for 14 Minutes

1 Squat Snatch

Perform 1 Squat Snatch every 2 minutes for a total of 7 rounds. The weight you choose should be moderately challenging but consider this as primarily skill work. An appropriate weight would be in the 60-70% range for newer lifters and near 80% for those that are more experienced.  If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.

WOD

For time

30-20-10

Double Dumbbell Clean & Jerk 45/30lbs
Burpee

Workout notes: The most efficient option for the clean and jerk will be a power clean and push jerk.   A muscle clean and press out will be quicker but it probably won’t last! Avoid hitting failure early on by dropping under the dumbbells as you catch both movements.

Strength

Tabata Push-Ups & Tabata Double Unders alternating between each movement.

Start with Push-Ups and hit a number you think you can maintain for each of the 8 rounds.  If you are ready, use this time to scale up your push-ups.  If you are normally performing them from the knees try to do them from your feet with your chest and thighs hitting the floor.  Switch back and forth between double-unders and push-ups for a total of 16 rounds.  Your lowest # is your score.

WOD

4 Rounds For Time

20 Wall Ball Shots 20/14lbs 10/9′
10 Front Rack Lunge Steps 95/65lbs

Workout notes: The front rack lunge can be a very difficult movement to perform properly! For this exercise you are practicing carrying a heavy object.   Keep your torso upright and your back rigid. Your elbows should be up throughout all of your reps and your back should be straight.   Alternatively you can use a kettlebell or dumbbell goblet style.