Category: Workout of the Day

WOD

AMRAP in 12 Minutes
3 Snatch 135/105 lb
6 Clean & Jerk 135/105 lb
9 Chest-To-Bar Pull-Ups
54 Double Unders

Workout notes: Today’s workout comes to us from the CrossFit Lift-Off competition. This workout is paired with a max effort squat snatch and clean & jerk to determine a combined champion as well as winners in each weight class and gender.  There is also a scaled division where this workout includes 95/65 lb weights, pull-ups and single unders. If you are thinking about submitting your score online you will need to wait around until open gym time to have your score judged and validated, if not give this workout if you want to get an idea where you would fall.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]This weekend is the first ever CrossFit Lift-Off competition! The competition entails a 1RM Snatch, 1RM Clean & Jerk plus a metcon.  This will be the first ever competition hosted by CrossFit that will be sectioned into weight classes! We will open the gym Saturday starting at 10:30 to anyone who wants to enter an official score to be eligible for the leaderboard.  We will be programming the metcon for our regular Saturday classes but if you want an official score you will need to stick around until after the lifting is finished to be judged so we can validate your score.[/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

3 Rounds for time

400M Run
30 Walking Lunge Steps (bodyweight)
20 Push Press 115/75 lbs

Workout notes: The push press will be a difficult movement to determine what an appropriate weight would be for you. With a high number of reps like this we’re looking for something in the 60% range or  less.  Going unbroken is never a requirement but performing a large number of reps in each set should be something you can do in each round.

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Remember to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate (Use a 45# bumper or equivalent, reach full hip and knee extension with both feet on the plate)
Wall Ball Shots 20/14lbs to 10/9′ target

Workout notes: Getting through the Wall Ball Shots quickly will save some time for most people but attempting to increase the speed of your burpee will bring the biggest benefit and be very rewarding.  The hardest method happens to be the fastest.  Perform a plyometric push-up and snap the legs up before bounding onto the plate.  You will most likely find this method to be very difficult but you will get a great workout.  This workout is a repeat from December 10, 2014!

Skill

6 x 1 Accumulate 15 seconds in an L-Sit*

* resting at least 1 minute between efforts, efforts do NOT need to be unbroken

Today we are working the L-sit during our skill work.  The movement is one that is highly scaleable.  Beginners should start working on an L-sit the floor placing the hands as far forward as possible to hold for 15 seconds.  As you become better at the movement you can hold perform an L-sit hang by hanging from pull-up bar or rings, L-sit on Parallettes, L-sit in ring support,  L-sit on floor support (only your hands touch the ground) or any other difficultly level you can think of.  If you are not sure what your capabilities are  start at the easiest point you  can achieve for sure and increase your difficulty from there.  If you find that you cannot achieve 15 seconds with a certain method stay with that method for the rest of your sets.

WOD

Tabata Toes-To-Bar
1 Minute Rest
Tabata Snatch 75/55 lb
1 Minute Rest
Tabata Toes-To-Bar
1 Minute Rest
Tabata Snatch 75/55 lb

Workout notes: The tabata interval is 20 seconds on and 10 seconds off for 8 rounds.  Today we are going be working with two movements that we will repeat for a total of two tabatas each.  For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed.  Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice.

Skill

EMOM for 10 Minutes
1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  If you participated in the skill work yesterday you will most likely be working with a weight that is a little heavier than that. Something in the 80% range of your 1RM would be a good target weight. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

WOD

for time

10-1
Front Squat 135/95 lb
1-10
Push-Up

Workout notes: For this workout the rep scheme will be a little tricky.  For each round you are performing 11 reps. When you have reached the halfway point you will have completed most of the squats and have a lot of push-ups remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.

Skill

EMOM for 10 Minutes

[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Super Man Hold

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and superman hold, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  The arch holds are very accessible so most of us should try to hold the position for as long as possible.

WOD

5 Rounds with 1 Minute on each station

Two arm Weighted Step Ups 45/30 lb 24/20″
Sit-Ups
Double Unders

Workout notes: This workout will be scored “Fight Gone Bad” style. Count your total reps over all of the stations to come up with one total score.  In this workout we start with the most difficult movement and and progress to “easier” movements.  Your highest rep count will most likely come from the double unders but that doesn’t mean you should game the workout by not workout hard on the dumbbells or sit-ups.  Work at a challenging pace through those first two movements and push yourself to keep a hard pace during the double unders

WOD

4 Rounds for time
400 Run
30 Push-Ups
30 Kettlebell Hang Snatch 24/16 kg

Workout notes: 

Try to push the pace on your 400m runs as your breathing will have a chance to recover during your push ups.  Focus on keeping a rigid torso through out the full range of motion of the push up.  If needed scale your push-ups to your knees or use an ab-mat so that you can maintain good position and perform the movement as strict as possible.  Break up the snatches however you would like, but try to evenly distribute the reps between both arms.

WOD

“Air Force Karen”

For Time:*

150 Wall Ball Shots 20lbs/14lbs 10’/9′

with 4 Burpees on the top of each minute

*20 Minute Time Cap

Workout Notes:

This is a special workout in place of our normal classes to celebrate the life of our member Chris de los Santos.  Chris was an integral part of the 5:45 am class and he is missed dearly.  Whether you knew Chris or not we invite you to join our community in honoring him with a workout we know he would love.  We will run the workout in heats with the first heat starting at 9am.  Show up at 8:30 to get signed up for a heat. We will run heats until everyone has gotten a chance to workout.  We hope to see you all there!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]SATURDAY SCHEDULING ANNOUNCEMENT: We will be running a special workout on Saturday in place of our normal classes to celebrate the life of our member Chris de los Santos.  Chris was an integral part of the 5:45 am class and he is missed dearly.  Whether you knew Chris or not we invite you to join our community in honoring him with a workout we know he would love.  We will run the workout in heats with the first heat starting at 9am.  Show up at 8:30 to get signed up for a heat. We will run heats until everyone has gotten a chance to workout.  We hope to see you all there! [/creativ_alertbox]

Skill

Squat Snatch
1-1-1-1-1

Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.
WOD

for time

30-20-10
Kettlebell Swings 32/24 kg
10-20-30
Box Jumps 24/20″

Workout notes: 

Today we have a classic couplet. With this rep scheme you will perform the bulk of the Kettlebell Swings in the beginning of the workout and will end with mostly box jumps.  Pace yourself accordingly so that you can finish the workout with speed!

Strength

3×5 Strict Toes-To-Bar

If you are not able to get your toes to the bar without kipping, work on bringing your knees up into a tuck position while hanging from the bar and the lift your feet as high as you are able. If you can get your toes to the bar focus on keeping your legs as straight as possible and push on the bar as your feet come up.  These are difficult so make sure to rest between sets. No kipping!

WOD

Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Ring Dips

Workout notes: The tabata interval is 20 seconds on and 10 seconds off for 8 rounds.  Today we are going be working with two movements that we will repeat for a total of two tabatas each.  For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed.  Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice.