Category: Workout of the Day

WOD

AMRAP in 7 Minutes
12 Two-Arm Dumbbell Deadlift 45/30 lb
9 Two-Arm Dumbbell Hang Squat Clean 45/30 lb
6 Two-Arm Dumbbell Push Jerk 45/30 lb

Rest 2 minutes then

for time

Run 1 Mile

Workout notes: Today we have two workouts that will be performed back to back. The first workout is  an AMRAP scored by your total rounds and repetitions completed in the 7 minutes allotted.  This amrap is similar to the classic hero workout DT but in this case we are using dumbbells and performing squat cleans. For most athletes will need to scale the dumbbell based on the weight of the hang squat clean and possibly the jerks.  Allow yourself 2 minutes rest and then run 1 mile for time. In the end you will have two scores for todays workouts.  We will perform this workout in heats if need be.

Skill

EMOM for 10 Minutes

1 Split Jerk

Use ten minutes to work on your split jerk. Warm up to a moderate weight that you can perform for ten minutes and increase only if your lifts are technically sound.   Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.

WOD

AMRAP in 8 Minutes
3-6-9-12-15 … *
Power Clean 185/135 lb
*50 Double Unders after every round

Workout notes: This workout will be scored by the round you able to complete and any additional cleans or double unders in the following round. For example; if you complete the round of 9 and get 12 cleans plus 1 double under your score would be 9+13.  The “rx” weight is on the heavier side so scale appropriately for your skill level but challenge yourself with a little bit heavier weight than you might normally use if you feel you are ready.

Skill

Handstand push-up baseline test

Max effort Handstand Hold
Straight set of push-ups without breaking your midline or pausing at the top or bottom

The skill work today is pretty simple. We’re working on establishing baseline levels of skill and strength to be able to attempt handstand push-ups in a workout.  The guideline we like to use is a 60 second handstand hold and 10 unbroken strict push-ups without “breaking”.  For the max effort handstand we are definitely NOT suggesting you go to failure on that movement.  Hold the handstand against the wall and judge by the strain it takes to stay up as to when you should come down.  Your effort should be strong but not to your limit.  If you are positive that you are capable of  achieving the minimum standard work on your freestanding handstand hold.  As a baseline test of your arm strength perform a max set of  push-ups.  That means not “breaking” at your midline or pausing at the bottom of the rep.  A slight pause at the top of the rep is fine but holding a long time to act as recovery or holding a piked will be ruled out for this test.

WOD

AMRAP in 20 Minutes

10 Handstand Push-Ups
15 Box Jumps 24/20 ”
200M Uneven Farmer Carry

Workout notes: You should have established your basic level of proficiency in your arm strength and ability to hold yourself upside down.  Using that information establish a good scaling option for this workout if you are not ready for HSPU.  If you are new to the movement using 1 or maybe 2 abmats is a good way to get comfortable.   The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms by switching at the halfway point or by switching every round.

Skill

EMOM for 10 Minutes

1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD

for time
30-25-20-15-10
Sit-Ups
10-8-6-4-2
Front Squats 155/105 lb

Workout notes: This workout is a five round couplet of using drop sets.  The rep scheme decreases in each round. With drop sets the goal is to maintain intensity through each round. When you perform front squats remember to keep your chest upright and elbows up throughout your full range of motion.  You are not required to go unbroken of course but choose a weight with which you can perform each round in at least one or two sets.

EMOM for 10 Minutes
[odd] Toe-To-Bar
[even] Double Unders

Spend 10 minutes working on two difficult skills. During every odd minute perform 1 set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 5 rounds.   If you are new to the movement perform 5-10 kipping swings working on alternating between arch and hollow body.

WOD

AMRAP in 15 Minutes
10 Burpees
10 Push Press 115/75 lb
10 Front Rack Walking Lunge Steps 115/75 lb

Workout notes: The two barbell movements in this workout will take some review. Remember that with the push press you are generating momentum with the hips and finishing with the arms. If you find yourself re-bending the knees to finish the rep you are performing a jerk! Drop the bar and give yourself some rest so you can work on the movement as intended.  The front rack walking lunge is equally difficult. Remember that it is a unilateral movement so it will potentially feel much heavier than the same weight for a bilateral movement.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note! We have limited hours today! We will be holding WOD classes at 8:30AM and 9:30AM!!![/creativ_alertbox]

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Workout notes: Alternatively you can attempt Murph with a partner to decrease the volume of.  Run the opening and finishing mile with your partner and split up the Pull-Ups, Push-Ups and Squats

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be holding classes at 8:30AM and 9:30AM in honor of memorial day! [/creativ_alertbox]

WOD

In teams of 2 with 1 person working at a time

for time
150 Burpees to a plate 45/25 lb
200 Meter Broad Jump
150 Kettlebell Swings 32/24 kg
400M Plate Carry 45/25 lb

Workout notes: Today we have a partner workout that is in the form of a chipper.  In chipper style workouts we complete all of one movement before moving on to the next.  In this instance you will partner up and work through all four movements breaking up the reps as you see fit.  Essentially the workout will turn into an interval style workout as you rest while your partner works.  For that reason attempt to use a faster pace or bigger set size than you might normally if you were working alone with less reps.  To optimize your time you will want to minimize transitions so come up with set sizes that are quick but sustainable.

WOD

For Time

21-15-9
of your choice of one from both A and B

A)
Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs

and

B)

Handstand Push-Up
Ring Dip
Pull-Ups

Workout notes: This benchmark day is a repeat from October 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t want to! Choose a barbell movement and a bodyweight movement. Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be holding classes at 8:30AM and 9:30AM only this coming memorial day! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

WOD

3 Rounds for time
400M Run
20 Hang Power Snatch 75/55 lb

Workout notes: This workout calls for 3 sets of 20 snatches from the HANG.  The load for this workout should be MUCH lighter than what you were working with during the skill work.  With a high rep workout like this we’re looking for a fairly light load on the bar below the 50% range or your 1RM.  Working with a light weight like a muscle or power snatch would be acceptable.  If you are working with a weight so heavy that you have to drop under the bar into a squat snatch, you may have gone too heavy.

Strength

Back Squat 2-2-2-2-2

Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

4 Rounds for reps with 1 minute on each station

Toe-To-Bar
Burpees
Power Cleans 135/95 lb

Workout notes: This workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of reps completed at all stations and come up one number for your total score.  There is not rest between rounds for this version. Work straight through for 12 minutes!